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Workout Routine

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Joined 2012-07-20

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Steven T Beard. LRPS.
Workout routine commencing 16th July 2012, AKA day 82
No more than 20 sets per day to complete failure if necessary use drop sets, all resistance excercises to be completed in 20 mins, to be followed by 22 Minutes cardio on the cross trainer monitoring heart rate @ 140 BPM. Abs to be worked in on alternate days. Revise rouitine at day 100.

Day 1 Chest
Machine press-
Bench dumbbell press-
Machine Peck flyes-
Cable crossovers-
Incline dumbbell flye-
Wide arm press ups-

Day 2 Shoulders
Seated machine press-
Seated dumbbell press-
Front dumbbell raise-
Dumbbell lateral raise-
Bent over dumbbell lateral raise-
Seated machine rear delt-
Arnold press-
Overhead dumbbell lateral raise-

Day 3 Back
Lat pull downs 3 variations
Mid grip to front-
Wide grip to back-
Narrow grip to front-
One arm dumbbell row alternating-
Straight arm press downs on Lat machine-
Dumbbell shrugs-
Pull ups overhand grip-

Day 4 Legs
Leg press-
Leg extensions-
Abductions-
Leg press calf extensions or calf raises
Dumbbell half lunges-

Day 5 Arms
Cable Curls
Dumbbell curls-
Triceps pushdowns-
Triceps dips-

This is the routine that I shall be following for the next 4 weeks, I started training in March after a 16 year lay off! and have been training 5 days per week, so far I have added 4 inches to my chest lost 5 inches off my waist and gained an overall increase to arms and legs of 1.5 inches.

I devised this routine, primarily to assist me in getting my bodyfat down to 10%, it also allows me to gain strength and muscle gains. I will review this routine at day 100 and dependent on the results will revise the next stage of my training which will be phase 7.

     
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Total Posts: 7

Joined 2012-07-21

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nice workout. can someone please share a bodyweight workout for legs? mainly wanna work calves. thanks.

     
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Joined 2012-07-22

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Annuit Coeptis - 21 July 2012 07:25 AM

nice workout. can someone please share a bodyweight workout for legs? mainly wanna work calves. thanks.

For legs mainly..
Squats
Wall squats
One leg squats
Jump squats
Lounges
Meanwhile you can use some resistant!

For calves
Standing calf raises with one leg(put one leg on to the other leg)
Revers standing calf raises
Sitting calf raises with one leg(balk with your hands on your leg and push)

     
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Total Posts: 7

Joined 2012-07-21

PM

thanks that seems nice. im thinking about adding a 10 min rope jump between quads and calves.

     
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Joined 2012-07-22

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Try changing your foot placement on the calf raises and it will isolate the different muscles.  Do a set with toes in, another with toes out.

     

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Marco Wall
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Total Posts: 28

Joined 2012-07-23

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That’s awesome dude.  What are you doing for your nutrition?

Iwade-Steve - 20 July 2012 09:56 AM

Steven T Beard. LRPS.
Workout routine commencing 16th July 2012, AKA day 82
No more than 20 sets per day to complete failure if necessary use drop sets, all resistance excercises to be completed in 20 mins, to be followed by 22 Minutes cardio on the cross trainer monitoring heart rate @ 140 BPM. Abs to be worked in on alternate days. Revise rouitine at day 100.

Day 1 Chest
Machine press-
Bench dumbbell press-
Machine Peck flyes-
Cable crossovers-
Incline dumbbell flye-
Wide arm press ups-

Day 2 Shoulders
Seated machine press-
Seated dumbbell press-
Front dumbbell raise-
Dumbbell lateral raise-
Bent over dumbbell lateral raise-
Seated machine rear delt-
Arnold press-
Overhead dumbbell lateral raise-

Day 3 Back
Lat pull downs 3 variations
Mid grip to front-
Wide grip to back-
Narrow grip to front-
One arm dumbbell row alternating-
Straight arm press downs on Lat machine-
Dumbbell shrugs-
Pull ups overhand grip-

Day 4 Legs
Leg press-
Leg extensions-
Abductions-
Leg press calf extensions or calf raises
Dumbbell half lunges-

Day 5 Arms
Cable Curls
Dumbbell curls-
Triceps pushdowns-
Triceps dips-

This is the routine that I shall be following for the next 4 weeks, I started training in March after a 16 year lay off! and have been training 5 days per week, so far I have added 4 inches to my chest lost 5 inches off my waist and gained an overall increase to arms and legs of 1.5 inches.

I devised this routine, primarily to assist me in getting my bodyfat down to 10%, it also allows me to gain strength and muscle gains. I will review this routine at day 100 and dependent on the results will revise the next stage of my training which will be phase 7.

     
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Total Posts: 6

Joined 2012-07-22

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Annuit Coeptis - 22 July 2012 07:03 AM

thanks that seems nice. im thinking about adding a 10 min rope jump between quads and calves.

Good,but moderate,cause it’s warm up!

     
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Total Posts: 7

Joined 2012-07-21

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hi, im not at the gym at the moment, but i made a home workout with your help. thanks. this is the final workout i made.
1- Bodyweight Squats   20 Reps   (100 Total)
2- Pushups             20 Reps   (100 + 50 Total)
3- Plank               45 Seconds   (225 + 75 Total = 5 min)
4- Standing calves raising 20 Reps   (100 Total)
5- Lounges   20 Reps (10 for leg)  (100 Total)
6- Pushups   10 Reps   (— Total)
7- Wall Squats   10 Seconds   (50 Total)
8- Plank       15 Seconds   (— Total)
9- Sitting calf raises 20 Reps   (100 Total)
10- Rest         40 Seconds.  (200 Total)

Repeat 5 Times.

     
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Total Posts: 18

Joined 2012-07-23

PM

The best workout for NATURAL bodybuilders is the Steve Reeves workout. It woks the best for whatever level of fitness you would classify yourself at. What happened during it is you workout your entire body in ONE workout and you do the workout 3 times a week (I like Monday Wednesday and Friday) THIS IS HOW IT GOES:
*On every exercise choose a weight that you can do 8-12 reps
DELTOIDS
3 sets of upright rows
3 sets of standing shoulder presses
3 sets of bent over lateral raises
CHEST
3 sets of wide grip barbell bench press
3 sets of dumbbell incline press with a pronating grip
3 sets of Dumbbell Flys
LATS
3 sets of Pull ups or pull downs
3 sets of Low Pulley Lat pulls(seated cable rows)
3 sets of 1 arm dumbbell rows
BICEPS
3 sets of standing barbell curls
3 sets of incline dumbbell curls
3 sets of preacher curls
Triceps
3 sets of triceps pull downs
3 sets of behind the neck french presses
3 sets of a tricep extension bench press
3 sets of 1 arm Cross over or Dumbbell Cross faces
LEGS
3 sets of half squats
3 sets of hack squats
3 sets of front squats
3 sets of leg curls
CALVES
4 sets of Calf raises on a leg press
LOWER BACK
3 sets of Good Mornings
ABDOMINALS
Repeat until you can’t do PERFECT FORM and on the least one try to hold yourself up as long as possible
REMEMBER NO BRAIN NO GAIN
I suggest every natural bodybuilder get Steves book Building the classic Physique The Natural Way

     
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Total Posts: 28

Joined 2012-07-23

PM

How long does this workout take to perform?

It looks like a long one.  Reg Park’s routine used to take 2-3 hours.  Just shows the workout philosophies of that time.

stevenj1014 - 23 July 2012 01:41 PM

The best workout for NATURAL bodybuilders is the Steve Reeves workout. It woks the best for whatever level of fitness you would classify yourself at. What happened during it is you workout your entire body in ONE workout and you do the workout 3 times a week (I like Monday Wednesday and Friday) THIS IS HOW IT GOES:
*On every exercise choose a weight that you can do 8-12 reps
DELTOIDS
3 sets of upright rows
3 sets of standing shoulder presses
3 sets of bent over lateral raises
CHEST
3 sets of wide grip barbell bench press
3 sets of dumbbell incline press with a pronating grip
3 sets of Dumbbell Flys
LATS
3 sets of Pull ups or pull downs
3 sets of Low Pulley Lat pulls(seated cable rows)
3 sets of 1 arm dumbbell rows
BICEPS
3 sets of standing barbell curls
3 sets of incline dumbbell curls
3 sets of preacher curls
Triceps
3 sets of triceps pull downs
3 sets of behind the neck french presses
3 sets of a tricep extension bench press
3 sets of 1 arm Cross over or Dumbbell Cross faces
LEGS
3 sets of half squats
3 sets of hack squats
3 sets of front squats
3 sets of leg curls
CALVES
4 sets of Calf raises on a leg press
LOWER BACK
3 sets of Good Mornings
ABDOMINALS
Repeat until you can’t do PERFECT FORM and on the least one try to hold yourself up as long as possible
REMEMBER NO BRAIN NO GAIN
I suggest every natural bodybuilder get Steves book Building the classic Physique The Natural Way

     
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Total Posts: 18

Joined 2012-07-23

PM

It looks a lot longer then it really is, but for me it takes about 2 hours or not much longer. Also, if you have some spare time take a look at his book it is way more detailed then i can go into. http://shop.stevereeves.com/store/viewItem.shop?idProduct=2

JasonMaxwell - 24 July 2012 06:11 AM

How long does this workout take to perform?

It looks like a long one.  Reg Park’s routine used to take 2-3 hours.  Just shows the workout philosophies of that time.

stevenj1014 - 23 July 2012 01:41 PM

The best workout for NATURAL bodybuilders is the Steve Reeves workout. It woks the best for whatever level of fitness you would classify yourself at. What happened during it is you workout your entire body in ONE workout and you do the workout 3 times a week (I like Monday Wednesday and Friday) THIS IS HOW IT GOES:
*On every exercise choose a weight that you can do 8-12 reps
DELTOIDS
3 sets of upright rows
3 sets of standing shoulder presses
3 sets of bent over lateral raises
CHEST
3 sets of wide grip barbell bench press
3 sets of dumbbell incline press with a pronating grip
3 sets of Dumbbell Flys
LATS
3 sets of Pull ups or pull downs
3 sets of Low Pulley Lat pulls(seated cable rows)
3 sets of 1 arm dumbbell rows
BICEPS
3 sets of standing barbell curls
3 sets of incline dumbbell curls
3 sets of preacher curls
Triceps
3 sets of triceps pull downs
3 sets of behind the neck french presses
3 sets of a tricep extension bench press
3 sets of 1 arm Cross over or Dumbbell Cross faces
LEGS
3 sets of half squats
3 sets of hack squats
3 sets of front squats
3 sets of leg curls
CALVES
4 sets of Calf raises on a leg press
LOWER BACK
3 sets of Good Mornings
ABDOMINALS
Repeat until you can’t do PERFECT FORM and on the least one try to hold yourself up as long as possible
REMEMBER NO BRAIN NO GAIN
I suggest every natural bodybuilder get Steves book Building the classic Physique The Natural Way

     
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Total Posts: 2

Joined 2012-07-20

PM

I eat well and take a quality protein powder along with a pre workout powder.

JasonMaxwell - 23 July 2012 06:28 AM

That’s awesome dude.  What are you doing for your nutrition?

Iwade-Steve - 20 July 2012 09:56 AM

Steven T Beard. LRPS.
Workout routine commencing 16th July 2012, AKA day 82
No more than 20 sets per day to complete failure if necessary use drop sets, all resistance excercises to be completed in 20 mins, to be followed by 22 Minutes cardio on the cross trainer monitoring heart rate @ 140 BPM. Abs to be worked in on alternate days. Revise rouitine at day 100.

Day 1 Chest
Machine press-
Bench dumbbell press-
Machine Peck flyes-
Cable crossovers-
Incline dumbbell flye-
Wide arm press ups-

Day 2 Shoulders
Seated machine press-
Seated dumbbell press-
Front dumbbell raise-
Dumbbell lateral raise-
Bent over dumbbell lateral raise-
Seated machine rear delt-
Arnold press-
Overhead dumbbell lateral raise-

Day 3 Back
Lat pull downs 3 variations
Mid grip to front-
Wide grip to back-
Narrow grip to front-
One arm dumbbell row alternating-
Straight arm press downs on Lat machine-
Dumbbell shrugs-
Pull ups overhand grip-

Day 4 Legs
Leg press-
Leg extensions-
Abductions-
Leg press calf extensions or calf raises
Dumbbell half lunges-

Day 5 Arms
Cable Curls
Dumbbell curls-
Triceps pushdowns-
Triceps dips-

This is the routine that I shall be following for the next 4 weeks, I started training in March after a 16 year lay off! and have been training 5 days per week, so far I have added 4 inches to my chest lost 5 inches off my waist and gained an overall increase to arms and legs of 1.5 inches.

I devised this routine, primarily to assist me in getting my bodyfat down to 10%, it also allows me to gain strength and muscle gains. I will review this routine at day 100 and dependent on the results will revise the next stage of my training which will be phase 7.

     
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Total Posts: 2

Joined 2012-07-20

PM

Steven T. Beard. LRPS. new workout routine commencing 6th August 2012, AKA day 96

Day 1 Chest/Back

Bench press, Fly’s, Incline bench press, Cable crossovers, Pec Dec, Machine press, Pullovers

Chin ups, Dead lifts, Bent over rows, Lat pull down, machine pulls.

Day 2 Shoulders/Arms

Arnold press, Dumb bell press, Side lateral raise, reverse overhead laterals, upright rows, machine press, Rear delt pec machine, Close grip pull down (lat machine)

Barbell curls, Incline dumb bell curls, Hammer curls, Triceps cable press downs, Lying dumb bell extensions, Bench dips, Machine triceps.

Day 3 Legs/Lower back

Squats, Leg extension, Leg press, Leg curls, Leg Abductions,

Straight leg dead lifts, Good mornings, Calf raises.

Notes

Upper body reps 8-12, lower body 12-16, 5 sets per exercise to start with. Abs to be done every day. Work up to training 6 days per week, however, additional rest days may be taken for the first month. Continue this routine to day 200 then revise, after day 140 consider super setting certain exercises. Once settled into routine consider doing some cardio at different times. The main objective is to acquire 14-20 Lbs of muscle by day 200.

 

 

     
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Total Posts: 18

Joined 2012-07-23

PM

Everyone is too scared to try the steve reeves workout because it’s radicle now. Think about it, since he has the greatest natural physique the worlds ever seen why doesn’t every try it. I do it and t works amazing

     
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Total Posts: 2

Joined 2012-09-27

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I will start it today dans each week i will tell my results thanks