IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness Find Us on Facebook! Follow Us on Twitter! Follow Us on Twitter! Ad Space Available
Register FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness > Training and Exercise > Training & Bodybuilding Routines
Reload this Page vettegc's slingshot attempt
Training & Bodybuilding Routines Learn proper form, techniques, & bodybuilding routines here.

Reply
 
Thread Tools Display Modes
vettegc's slingshot attempt
(#1)
Old
vettegc is Offline
Junior Member
vettegc is on a distinguished road
 
Posts: 8
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Aug 2008
Default vettegc's slingshot attempt - 08-14-2008, 12:58 AM

I Just started the prime phase. I'm trying to learn the program as I go. Any advice would help. If you can recommend some good exercises it would be appreciated. I'm somewhat limited on equipment. I have a bench, some dumbells, barbell, ez curl bar, and an old all in one machine from walmart.

Prime

Monday - Shoulders / Traps

1st exercise is a key exercise-Seated Military Press
85x15, 95x12

2nd exercise is a secondary exercise - Dumbell Side Raises
20x15

3rd exercise is a secondary exercise - Barbell Front Raises
45x15

Tuesday - Off

Wednesday - Back

1st exercise is a key exercise-Deadlift
155x15

Lat Pulldowns
Unknown weight (6 plates) x 15
Unknown weight (6 plates) x 15

Barbell Pullovers
40x12
45x15

Bent Over Barbell Rows
95x12
85x12 (These were too much weight, I did not get real good reps)

Thursday

Chest/Calves

Decline Bench Press -2sets, 12-15
Flat Bench Press - 1 set, 12-15
Incline Dumbell - Flys, 1 set 12-15

Standing Calf raises - 12-15

Friday - Legs

Saturday - Biceps/Triceps
Reply With Quote
(#2)
Old
j1r!!!'s Avatar
j1r!!! is Offline
5 STAR MEMBER
j1r!!! will become famous soon enough
 
Posts: 1,066
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: May 2008
Default 08-14-2008, 01:01 PM

I hope all goes well for you as you start STS.


Do work!
Reply With Quote
(#3)
Old
vettegc is Offline
Junior Member
vettegc is on a distinguished road
 
Posts: 8
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Aug 2008
Default 08-14-2008, 06:23 PM

Thanks
Reply With Quote
(#4)
Old
vettegc is Offline
Junior Member
vettegc is on a distinguished road
 
Posts: 8
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Aug 2008
Default 08-14-2008, 09:16 PM

Thursday (just had time to do chest)

Flat Bench press
W/U 15 reps
125x14
125x11

Dumbell Flys
20x15
Reply With Quote
(#5)
Old
Ronnie Rowland's Avatar
Ronnie Rowland is Offline
Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold
 
Posts: 540
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Nov 2007
Default 08-15-2008, 11:16 AM

Quote:
Originally Posted by vettegc View Post
Thursday (just had time to do chest)

Flat Bench press
W/U 15 reps
125x14
125x11

Dumbell Flys
20x15
Vet do a total of 4 high rep sets for major muscle groups like chest during the 2 week prime.

Add one more set to flyes if you are only doing 2 exercises.


Reply With Quote
(#6)
Old
vettegc is Offline
Junior Member
vettegc is on a distinguished road
 
Posts: 8
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Aug 2008
Default 08-15-2008, 06:13 PM

Quote:
Originally Posted by Ronnie Rowland View Post
Vet do a total of 4 high rep sets for major muscle groups like chest during the 2 week prime.

Add one more set to flyes if you are only doing 2 exercises.
ok, thanks
Reply With Quote
(#7)
Old
vettegc is Offline
Junior Member
vettegc is on a distinguished road
 
Posts: 8
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Aug 2008
Default 08-17-2008, 02:41 PM

Friday-Legs (did not have a pen, so did not record the weights)

Squats
2 sets of 15

Leg extensions
1 set of 15

Lying Leg curls
2 sets of 15

Standing Calf raises
2 sets of 15

Saturday-Biceps /Triceps

EZ Bar Curl
2 sets of 15

Incline Dumbell Curls
1 set of 15

Skullcrushers
2 sets of 15

Cable pulldowns
1 set of 15
Reply With Quote
(#8)
Old
Ronnie Rowland's Avatar
Ronnie Rowland is Offline
Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold Ronnie Rowland is a splendid one to behold
 
Posts: 540
Thanks: 0
Thanked 0 Times in 0 Posts
Join Date: Nov 2007
Wink 08-19-2008, 05:01 PM

Quote:
Originally Posted by vettegc View Post
Friday-Legs (did not have a pen, so did not record the weights)

Squats
2 sets of 15

Leg extensions
1 set of 15

Lying Leg curls
2 sets of 15

Standing Calf raises
2 sets of 15

Saturday-Biceps /Triceps

EZ Bar Curl
2 sets of 15

Incline Dumbell Curls
1 set of 15

Skullcrushers
2 sets of 15

Cable pulldowns
1 set of 15
Vet try this-

Squats
2 sets of 15

Leg extensions
2 sets of 15

Lying Leg curls
2 sets of 15

Standing Calf raises
2 sets of 15

Saturday-Biceps /Triceps

EZ Bar Curl
2 sets of 15

Incline Dumbell Curls
2 sets of 15

Skullcrushers
2 sets of 15

Cable pulldowns
2 sets of 15

Also, you might consider adding another exercise for the hams and calves.


Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump



Powered by vBulletin®
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
vBulletin Skin developed by: vBStyles.com