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Nutrition and Supplements
Gene's Nitric Oxide Stack
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<blockquote data-quote="Loki" data-source="post: 95424" data-attributes="member: 2206"><p>No problem! I workout 6 days a week. I do one muscle group per workout but the order I do them in allows me to really double up on some parts. Some days I can get done in 45 minutes and if I have time I can stretch a workout to an hour and a half. To me anything more is overkill....</p><p></p><p>Day 1 is Chest day - When working chest you also work triceps heavy and shoulders too. Here is a typical chest day.</p><p></p><p>Bench press</p><p> </p><p>Set 1- 135lbs for 30 reps</p><p>Set 2- 135lbs for 30 reps</p><p>Set 3- 225lbs for 20 reps</p><p>Set 4- 275lbs for 10 reps</p><p>Set 5- 315lbs for 8 reps</p><p>Set 6- 365lbs for 6 reps</p><p>Set 7- 405lbs for 4 reps</p><p></p><p>Incline</p><p></p><p>Set 1- 275lbs for 10 reps</p><p>Set 2- 315lbs for 8 reps</p><p>set 3- 365lbs for 6 reps </p><p></p><p>Decline</p><p></p><p>Set 1 225lbs for 20 reps</p><p>Set 2 275lbs for 15 reps</p><p>Set 3 315lbs for 10 reps</p><p></p><p>Incline dumbbells press</p><p></p><p>Set 1 100lbs dumbbell press for 15 reps </p><p>Set 2 100lbs dumbbell press for 15 reps</p><p>Set 3 100lbs dumbbell press for 15 reps </p><p></p><p>Cable flys</p><p></p><p>3 sets and I either pyramid </p><p></p><p>Finish off with any of these- 135 rep out on any lift, 225 rep out, a drop set or push ups.</p><p></p><p>Day 2 Biceps (notice this muscle group was not impacted at all on day one)</p><p></p><p>4 sets of reverse curls (this is a great warm up). I start out light and each set increase the weight.</p><p></p><p>Set 1 reps - 30</p><p>Set 2 reps - 20</p><p>Set 3 reps - 20</p><p>Set 4 reps - 15</p><p></p><p>Hammer curls - 4 sets on this too. I pyramid on this exercise as well. Notice the reps are lower so I do increase the weight compared to the first exercise</p><p></p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p>Set 4 reps - 6</p><p></p><p>Single arm dumbbell preacher curls (favorite bicep exercise). Pyramid so lower the reps and increase the weight each set.</p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p>Set 4 reps - 6</p><p></p><p>Finish biceps with seated concentration curls or any exercise of choice. </p><p></p><p>4 sets of 12</p><p></p><p>Day 3 Shoulders (Impacted somewhat on day 1 but not at all on day 2)</p><p></p><p>Shoulder press machine- The machines are a little easier so I start here</p><p></p><p>4 sets of 12 and I might gradually increase the weight </p><p></p><p>Military press (bar or dumbbell)</p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p></p><p>Incline chest press - People might find this odd but it is heavy on front delts! Also it helps me prep for my Saturday workout </p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p></p><p>Dumbbell side laterals - great for traps too</p><p></p><p>4 sets of 10</p><p></p><p>Dumbbell front raises </p><p></p><p>4 sets of 10</p><p></p><p>Upright rows</p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p>Set 4 reps - 6</p><p></p><p>Finish with hitting my rear delts. I like to use the seated fly machine but doing it reverse. So facing the machine and hitting rear delts rather than doing flys.</p><p></p><p>4 sets of 10</p><p></p><p>Day 4 Triceps (Notice the time from our previous chest day and next chest day)</p><p></p><p>Narrow bench - I love high reps on triceps</p><p></p><p>Set 1 reps - 30</p><p>Set 2 reps - 30</p><p>Set 3 reps - 20</p><p>Set 4 reps - 20</p><p>Set 5 reps - 20</p><p>Set 6 reps - 20</p><p></p><p>Press downs- Pyramid on this as well but still higher reps</p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 12</p><p>Set 4 reps - 10</p><p></p><p>Dips- I don't get anything adding weight on these. I fell best doing bodyweight and high rep</p><p></p><p>4 sets of 20</p><p></p><p>Kickbacks (several other exercises too you can finish with)</p><p></p><p>4 sets of 10</p><p></p><p></p><p>Day 5 back (notice the separation from biceps, on back you pre exhaust biceps)</p><p></p><p>Pull ups- (favorite back exercise)</p><p></p><p>6 sets of pull ups, do what you can do. I prefer-</p><p></p><p>6 sets 0f 10</p><p></p><p>Lat pull downs- Pyramid on this one</p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 12</p><p>Set 4 reps - 10</p><p>Set 5 reps - 8</p><p></p><p>Seated rows-</p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 12</p><p>Set 4 reps - 10</p><p>Set 5 reps - 8</p><p></p><p>Finish with a super set on cables </p><p></p><p>Extend my arms straight and do lat pull downs (not sure what this is called)</p><p>Standing rows using the rope (lower the rope just below my chest)</p><p></p><p>4 total sets of 15 reps per exercise</p><p></p><p></p><p>Day 6 - Legs</p><p></p><p>Squats </p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 12</p><p>Set 4 reps - 10</p><p>Set 5 reps - 8</p><p></p><p>Leg extensions</p><p></p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 15</p><p>Set 4 reps - 12</p><p>Set 5 reps - 10 </p><p></p><p>Hamstring curls </p><p></p><p>Set 1 reps - 20</p><p>Set 2 reps - 15</p><p>Set 3 reps - 15</p><p>Set 4 reps - 12</p><p>Set 5 reps - 10 </p><p></p><p></p><p>Hack Squat-</p><p></p><p>Set 1 reps - 12</p><p>Set 2 reps - 10</p><p>Set 3 reps - 8</p><p>Set 4 reps - 6</p><p></p><p>I finish with calves. </p><p></p><p>5 set of 15</p><p></p><p>This is my typical week... I also will walk a few days a week. Track my daily steps and just started some boxing too... I coach my daughters soccer team and that keeps me active too... </p><p></p><p>Hope this all makes sense...</p></blockquote><p></p>
[QUOTE="Loki, post: 95424, member: 2206"] No problem! I workout 6 days a week. I do one muscle group per workout but the order I do them in allows me to really double up on some parts. Some days I can get done in 45 minutes and if I have time I can stretch a workout to an hour and a half. To me anything more is overkill.... Day 1 is Chest day - When working chest you also work triceps heavy and shoulders too. Here is a typical chest day. Bench press Set 1- 135lbs for 30 reps Set 2- 135lbs for 30 reps Set 3- 225lbs for 20 reps Set 4- 275lbs for 10 reps Set 5- 315lbs for 8 reps Set 6- 365lbs for 6 reps Set 7- 405lbs for 4 reps Incline Set 1- 275lbs for 10 reps Set 2- 315lbs for 8 reps set 3- 365lbs for 6 reps Decline Set 1 225lbs for 20 reps Set 2 275lbs for 15 reps Set 3 315lbs for 10 reps Incline dumbbells press Set 1 100lbs dumbbell press for 15 reps Set 2 100lbs dumbbell press for 15 reps Set 3 100lbs dumbbell press for 15 reps Cable flys 3 sets and I either pyramid Finish off with any of these- 135 rep out on any lift, 225 rep out, a drop set or push ups. Day 2 Biceps (notice this muscle group was not impacted at all on day one) 4 sets of reverse curls (this is a great warm up). I start out light and each set increase the weight. Set 1 reps - 30 Set 2 reps - 20 Set 3 reps - 20 Set 4 reps - 15 Hammer curls - 4 sets on this too. I pyramid on this exercise as well. Notice the reps are lower so I do increase the weight compared to the first exercise Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Set 4 reps - 6 Single arm dumbbell preacher curls (favorite bicep exercise). Pyramid so lower the reps and increase the weight each set. Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Set 4 reps - 6 Finish biceps with seated concentration curls or any exercise of choice. 4 sets of 12 Day 3 Shoulders (Impacted somewhat on day 1 but not at all on day 2) Shoulder press machine- The machines are a little easier so I start here 4 sets of 12 and I might gradually increase the weight Military press (bar or dumbbell) Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Incline chest press - People might find this odd but it is heavy on front delts! Also it helps me prep for my Saturday workout Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Dumbbell side laterals - great for traps too 4 sets of 10 Dumbbell front raises 4 sets of 10 Upright rows Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Set 4 reps - 6 Finish with hitting my rear delts. I like to use the seated fly machine but doing it reverse. So facing the machine and hitting rear delts rather than doing flys. 4 sets of 10 Day 4 Triceps (Notice the time from our previous chest day and next chest day) Narrow bench - I love high reps on triceps Set 1 reps - 30 Set 2 reps - 30 Set 3 reps - 20 Set 4 reps - 20 Set 5 reps - 20 Set 6 reps - 20 Press downs- Pyramid on this as well but still higher reps Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 12 Set 4 reps - 10 Dips- I don't get anything adding weight on these. I fell best doing bodyweight and high rep 4 sets of 20 Kickbacks (several other exercises too you can finish with) 4 sets of 10 Day 5 back (notice the separation from biceps, on back you pre exhaust biceps) Pull ups- (favorite back exercise) 6 sets of pull ups, do what you can do. I prefer- 6 sets 0f 10 Lat pull downs- Pyramid on this one Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 12 Set 4 reps - 10 Set 5 reps - 8 Seated rows- Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 12 Set 4 reps - 10 Set 5 reps - 8 Finish with a super set on cables Extend my arms straight and do lat pull downs (not sure what this is called) Standing rows using the rope (lower the rope just below my chest) 4 total sets of 15 reps per exercise Day 6 - Legs Squats Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 12 Set 4 reps - 10 Set 5 reps - 8 Leg extensions Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 15 Set 4 reps - 12 Set 5 reps - 10 Hamstring curls Set 1 reps - 20 Set 2 reps - 15 Set 3 reps - 15 Set 4 reps - 12 Set 5 reps - 10 Hack Squat- Set 1 reps - 12 Set 2 reps - 10 Set 3 reps - 8 Set 4 reps - 6 I finish with calves. 5 set of 15 This is my typical week... I also will walk a few days a week. Track my daily steps and just started some boxing too... I coach my daughters soccer team and that keeps me active too... Hope this all makes sense... [/QUOTE]
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