Quote:
Originally Posted by allinontheturn
RE: Luke lifting weights.
Luke what's your program if you have one. I really need to start lifting again. I've been doing the cardio thing since moving to the city & I haven't even been doing that very well.
don't think i forgot about you fam.
ok here we go. i am hung over so yeah... this is lucky lukes training. ( my fr4iend i go with knows more so i follow him mostly. buttttt)
your days of the week are mon threw firday now they are.
monday or as i call it: chest tris.
start ALL SETS ARE 3-5 WITH 10 TO 12 REPS ( or as many as you can)
3-5 sets of 10-12 reps ( or as man as you can do) of bench press flat OR incline bench OR incline flat dumbells ( have a warm upset, then a medium set then 2 heavy sets until form goes out the window. this is for all sets and reps so i won't repeat them)
then do machine press ( the one you put the plates on)
after that do dips ( if you can do them like me... then use an assisted one if you can)
after that do cable flys. ( if you like do dumbell flys ) just ramp up the weight to a place you can get 8-10 reps
then do some tri push downs.
workout done
Tuesday is now back bi's day.
start with deadlifts.
then do pull downs or some t bar rows to mix it up.
then do some flat rows. on the machine.
then after that do some bicep curls. seated or unseated doesn't matter. then do some hammer curls. alternatively, you can do some barbell curls here too. or then use the bi's machine. the workout was done.
Wednesday is rest day: I find that it's hard to do those 2 heavy days then go into leg day.
Thrusday is leg day:
squats
then do leg press or lunges with dumbells. then do hamstrings, laying leg curls and do some machine leg girls to finish off.
friday: whatever the **** you wanna do day.
this day is used for whatever you missed during the week. here we mostly do shoulders. you can also do abs or whatever the **** you want here... if you need to do bi's again so you can get a pump for the club, this is the time you do it.
military press in the squat rack. then the press machine with the plates.
then do side raises to get the side of the shoulders. also, you can use the smith machine and do some shurgs for your traps. ( since we do HAM on the hex deadlifts we don't normally do these anymore. I did 130kgs this week not 110 so. )
also on most whatever the **** days. we do calfs as well but you can do calfs on leg day also, just on legday.
if you have any questions or clarifications. just ask. but this is normally what we do and mix it up every once in awhile.