List your exercise schedule

• eagle

  14 Sep 07, 21:09

  Hope the mods can reply too.
  
  Hope Simon can sticky it so people can always use as a general reference
  
  For me, my training program now more or less settled till exams period or next sem
  
  Sat-> Heavy chest (bench, fly, etc) and heavy legs (squats, calves, etc) workout
  Sun-> Heavy back (deadlifts, rows, etc) and shoulder workout
  Mon-> Light Swim so not tired so can study. Between 10-20 laps
  Tue-> Light gym in school for legs and abs. Going to attempt extra weighted pulls ups training soon. Managed to do 6 reps of 10kg extra weight so far.
  Wed-> Light jog of abt 3km => Going to change to short interval training instead
  Thu-> Heavy school day = rest day
  Fri-> 4km jog
  
  Everyday, at night, play with 8kg dumbbells for biceps, triceps and shoulders whenever feel tired of studying
  
• Agenda

  14 Sep 07, 21:19

  my excercises would be considered sissy here..
  
  
  
  nonetheless
  
  1 rep = 10x
  
  first
  
  1 rep of lat pulldown
  1 rep of benchpress
  1 rep of leg extension
  2 reps of leg press
  1 rep of assist dip
  1 rep of 90 degree leg raise
  5 reps of adominal bend
  
  repeat once more then 10 minutes of HIIT
  
  repeat the process again twice
• Marco_Simone

  14 Sep 07, 21:27

  Current training protocol-3 days per week(4 if I am very raring to go that week),use of cluster training for all work sets.
  
  Day 1-weight training
  
  Quad dominant-A1-squats
  Vertical pulling-A2-weighted pullups
  
  Vertical pushing-B1-military presses
  Knee flexion-B2-reverse leg curls
  
  Day 2-strongman training
  
  Tire flips
  Farmer's walks
  Sled dragging
  
  Day 3-weight training
  
  Hip dominant-A1-deadlifts
  Horizontal push-A2incline bench presses
  
  Horizontal pulling-B1-one arm rows
  Knee extensions-B2-split squats
  
  
• galapogos

  14 Sep 07, 23:38

  Originally posted by Agenda:

  1 rep = 10x

  You mean sets, not reps. 1x = 1 rep, 10 reps = 1 set, in your case.
• Simon Dean

  15 Sep 07, 10:02

  Originally posted by Agenda:

  my excercises would be considered sissy here..
  
  
  
  nonetheless
  
  1 rep = 10x
  
  first
  
  1 rep of lat pulldown
  1 rep of benchpress
  1 rep of leg extension
  2 reps of leg press
  1 rep of assist dip
  1 rep of 90 degree leg raise
  5 reps of adominal bend
  
  repeat once more then 10 minutes of HIIT
  
  repeat the process again twice

  1 rep means 1 time...not 1 SET
• Agenda

  15 Sep 07, 10:16