As mentioned in my last post, I did say I would post the workout plan I have been following so here it is.

The plan consists of 4 phases and each phase last 2 weeks.

Phase 1

This phase is performed 3 times a week with one day of rest in between each workout.

Bench Press – 3 sets of 10-12 reps – Rest 2-3 min
Bentover Barbell Row – 3 sets of 10-12 reps – Rest 2-3 min
Squat – 3 sets of 10-12 reps – Rest 2-3 min
Barbell Shoulder Press – 3 sets of 10-12 reps – Rest 2-3 min
Triceps Pressdown – 3 sets of 10-12 reps – Rest 2-3 min
Barbell Curl – 3 sets of 10-12 reps – Rest 2-3 min
Standing Calf Raise – 3 sets of 12-15 reps – Rest 1-2 min
Crunch – 3 sets to failure – Rest 1-2 min

Phase 2

This phase consists of 2 different workouts with each workout performed twice a week ( Workout 1 on Monday/Thursday and Workout 2 on Tuesday/Friday )

Workout 1

Bench Press – 3 sets of 8-10 reps – Rest 2-3 min
Incline Dumbbell Flye – 3 sets of 10-12 reps – Rest 2-3 min
Barbell Bentover Row – 3 sets of 8-10 reps – Rest 2-3 min
Lat Pulldown – 3 sets of 10-12 reps – Rest 2-3 min
Barbell Shoulder Press – 3 sets of 8-10 reps – Rest 2-3 min
Dumbbell Lateral Raise – 3 sets of 10-12 reps – Rest 2-3 min
Barbell Shrug – 3 sets of 8-10 reps – Rest 2-3 min
Reverse Crunch – 3 sets to failure – Rest 1-2 min
Crunch – 3 sets to failure – Rest 1-2 min

Workout 2

Barbell Curl – 3 sets of 8-10 reps – Rest 2-3 min
Incline Dumbbell Curl – 3 sets of 10-12 reps – Rest 2-3 min
Close-grip Bench Press – 3 sets of 8-10 reps – Rest 2-3 min
Triceps Pressdown – 3 sets of 10-12 reps – Rest 2-3 min
Squat – 3 sets of 8-10 reps – Rest 2-3 min
Leg Extension – 3 sets of 10-12 reps – Rest 2-3 min
Lying Leg Curl – 3 sets of 10-12 reps – Rest 2-3 min
Standing Calf Raise – 2 sets of 15-20 reps – Rest 1-2 min
Seated Calf Raise – 2 sets of 15-20 reps – Rest 1-2 min

Phase 3

Phase 3 is a 3 day training split so each workout is performed once per week with 1 day of rest in between workouts

Workout 1

Bench Press – 3 sets of 6-8 reps – Rest 2-3 min
Incline Dumbbell Bench Press – 3 sets of 8-10 reps – Rest 2-3 min
Incline Dumbbell Flye – 3 sets of 12-15 reps – Rest 2-3 min
Barbell Shoulder Press – 3 sets of 6-8 reps – Rest 2-3 min
Smith Machine Upright Row – 3 sets of 8-10 reps – Rest 2-3 min
Dumbbell Lateral Raise – 3 sets of 12-15 reps – Rest 2-3 min
Close-grip Bench Press – 3 sets of 6-8 reps – Rest 2-3 min
Dumbbell Overhead Triceps Extension – 3 sets of 8-10 reps – Rest 2-3 min
Triceps Pressdown – 3 sets of 12-15 reps – Rest 2-3 min

Workout 2

Squat – 3 sets of 6-8 reps – Rest 2-3 min
Leg Press – 3 sets of 8-10 reps – Rest 2-3 min
Leg Extension – 3 sets of 12-15 reps – Rest 2-3 min
Lying Leg Curl – 3 sets of 12-15 reps – Rest 2-3 min
Standing Calf Raise – 3 sets of 20-25 reps – Rest 1-2 min
Seated Calf Raise – 3 sets of 20-25 reps – Rest 1-2 min
Reverse Crunch – 3 sets to failure – Rest 1-2 min
Crunch – 3 sets to failure – Rest 1-2 min
Oblique Cable Crunch – 3 sets to failure – Rest 1-2 min

Workout 3

Bentover Barbell Row – 3 sets of 6-8 reps – Rest 2-3 min
Lat Pulldown – 3 sets of 8-10 reps – Rest 2-3 min
Seated Cable Row – 3 sets of 12-15 reps – Rest 2-3 min
Barbell Shrug – 3 sets of 6-8 reps – Rest 2-3 min
Barbell Curl – 3 sets of 6-8 reps – Rest 2-3 min
Incline Dumbbell Curl – 3 sets of 8-10 reps – Rest 2-3 min
Preacher Curl – 3 sets of 12-15 reps – Rest 2-3 min
Wrist Curl – 3 sets of 10-12 reps – Rest 1-2 min

Phase 4

Phase 4 is on a four day training split with each workout being performed once a week ( rest days in between not required )

Workout 1

Bench Press – 3 sets of 4-6 reps – Rest 2-3 min
Dumbbell Incline Bench Press – 3 sets of 6-8 reps – Rest 2-3 min
Incline Dumbbell Flye – 3 sets of 15-20 reps – Rest 1 min
Cable Crossover – 3 sets of 15-20 reps – Rest 1 min
Close-grip Bench Press – 3 sets of 4-6 reps – Rest 2-3 min
Dumbbell Overhead Triceps Extension – 3 sets of 6-8 reps – Rest 2-3 min
Triceps Pressdown – 3 sets of 15-20 reps – Rest 1 min
Hanging Leg Raise – 3 sets to failure – Rest 1 min
Double Crunch – 3 sets to failure – Rest 1 min
Plank – 3 sets while holding for 1 min – Rest 1 min

Workout 2

Barbell Row – 3 sets of 4-6 reps – Rest 2-3 min
Lat Pulldown – 3 sets of 6-8 reps – Rest 2-3 min
Seated Cable Row – 3 sets of 15-20 reps – Rest 1 min
Straight-arm Pulldown – 3 sets of 15-20 reps – Rest 1 min
Barbell Curl – 3 sets of 4-6 reps – Rest 2-3 min
Incline Dumbbell Curl – 3 sets of 6-8 reps – Rest 2-3 min
Preacher Curl – 3 sets of 15-20 reps – Rest 1 min
Wrist Curl – 3 sets of 12-15 reps – Rest 1 min
Reverse-grip Wrist Curl – 3 sets of 12-15 reps – Rest 1 min

Workout 3

Squat – 3 sets of 4-6 reps – Rest 2-3 min
Leg Press – 3 sets of 4-6 reps – Rest 2-3 min
Leg Extension – 3 sets of 15-20 reps – Rest 1 min
Romanian Deadlift – 3 sets of 4-6 reps – Rest 2-3 min
Lying Leg Curl – 3 sets of 15-20 reps – Rest 1 min
Standing Calf Raise – 3 sets of 25-30 reps – Rest 1 min
Seated Calf Raise – 3 sets of 25-30 reps – Rest 1 min

Workout 4

Barbell Shoulder Press – 3 sets of 4-6 reps – Rest 2-3 min
Smith Machine Upright Row – 3 sets of 6-8 reps – Rest 2-3 min
Dumbbell Lateral Raise – 3 sets of 15-20 reps – Rest 1 min
Dumbbell Rear-delt Raise – 3 sets of 15-20 reps – Rest 1 min
Barbell Shrug – 3 sets of 4-6 reps – Rest 2-3 min
Dumbbell Shrug – 3 sets of 15-20 reps – Rest 1 min
Reverse Crunch – 3 sets to failure – Rest 1 min
Crunch – 3 sets to failure – Rest 1 min
Oblique Cable Crunch – 3 sets of 15-20 reps – Rest 1 min

As you can see Phase 4 has you doing a lot of exercises in just 1 week. I have to say that I enjoyed the amount and never felt like it was too much. If it isn’t obvious already you should not be using the same weight on bench press through all 4 phases. On the workouts with lower reps you want to be using a higher weight. On each exercise you should be hitting your maximum amount of reps without sacrificing form at one of the reps listed.

My Thoughts

I enjoyed this particular workout plan although I have to admit that I didn’t follow the ab workouts as mentioned. I did my own 2 chosen exercises of ab workouts because I hate working abs but I knew that I still needed to get them in anyways.

My strength increased just after the first 2 weeks as I had to add 10 lbs to bench press to keep my reps within range. Other strength gains were noticed in squat, leg press and triceps pressdown.

I will say that I did not like the straight-arm pulldown exercise. It is supposed to work your lats but I just couldn’t feel it working them at all. No matter how I stood or how much I tried focusing on using the lats to pull the weight down I just felt it in my shoulders more than anything else. This is one exercise that I will definitely not consider keeping in my next workout plan.

Most likely will be adding in dumbbell or machine rows to build the lats as I can feel the proper muscle groups being worked on those exercises.

I would have to say my favorite exercise would be the cable crossover. It gave me the most amount of burn/pump and soreness and I could really feel it working during the exercise. Dumbbell flyes also provided a good stretch and plenty of soreness the day or 2 after so will incorporate those again also.

That’s enough for this post, need to come up with a workout plan. Not sure how long I plan to follow this one, may go a month to see how things work out or may go longer depending upon how I feel it is working. I will be detailing the journey a lot more on here to keep myself accountable.

I’ve been interested in body building for the last few years. I used to work at a Gold’s Gym in town a few years back and considering I got a free gym membership I started working out while also dragging along my brother and dad. Took quite a long break though after an interesting medical issue that made it hard to do much of anything.

I’ve been working out for the past 9 weeks now following a workout program in the January issue of Muscle and Fitness. They have a 8 week program that is a good place if you’re just getting back into lifting again (me) or whether you’re completely new. I’ll post the program in my next post with all the details.

As yesterday was my last day of the 8 week program it is time I come up with a plan of my own or find another workout program that has already been laid out. I think I am going to go with a plan of my own using some of the exercises that I’ve been doing, taking a few out and adding in some additional ones that I believe should help. I’d like to start documenting things a lot closer so this is the place where I will do that (this blog could stand to see some action anyways).

I’m happy with the progress so far, can definitely see more definition coming in along with an increase in size. The arms being the most noticeable however I’m also guessing that chest and legs have increased. But as always things would be nice if they would go quicker!

Nutrition

I’ll be the first to stay that my nutrition hasn’t been the best. Not because I’m not willing to give up all the bad foods but just because I suck at cooking! Try to get in close to 300 grams of protein a day but that doesn’t always happen. Don’t ask me about carbs or fat because I don’t keep track of those at all. I suppose I’m just not serious enough to spend the time to keep track of all that, maybe in a few months down the road…

I have the weekend off so won’t be working out until Monday, that is assuming that this feeling in my throat isn’t a cold coming on. Details tomorrow on the workout plan that I’ve been following as well as my thoughts on some of the exercises.