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Weight
Lifting, Weight Training Exercise Workout Program- Part
3
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WeightLifting
and 5 Day Split Workout Routine
So, now you know I follow a 5 day split
workout routine, and why from previous
part. Now, let's get into some details about my workout
routine day by day.
Side note: you should
keep track (a weight training diary) of all your lifts
for each workout, and for each following weeks, take a
look at what you did the previous week, and add a few
pounds to all your lifts. More on this later.
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I had two slightly different workout routines
for the 6 week program. Most of the exercises are pretty
much the same, with the main differences coming in back
days, where I did deadlifts every second week. So each alternating
week, my back workout was quite different. Essentially,
I had one workout routine for weeks 1, 3, and 5, and another
slightly different routine for weeks 2, 4, and 6.
Below are charts of my workout routines
for week 1, 3, 5, which had the same workout, and then weeks
2, 4, 6, which had the same routine. Also, the weights lifted
(training records) for week 1 and week 5 are posted for
comparison purposes.
Workout Routine for Weeks 1, 3, and 5 (Monday - legs) |
| Exercise |
Week 1 |
Week 5 |
Squats
|
3 X 6 (335lbs) |
3 X 5, 5, 4 (385) |
Leg press
|
3 X 6 (595) |
2 X 5 (645) |
Straight (Stiff) Leg Deadlift
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2 X 6 (225) |
2 X 6 (245) |
Leg curls
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2 X 8 (90) |
2 X 6 (110) |
Standing calf raises
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3 X 10 (230) |
3 X 12 (250) |
Seated calf raises
|
3 X 10 (125) |
3 X 12 (145) |
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(Tuesday - chest) |
| Exercise |
Week 1 |
Week 5 |
Incline Dumbbell Press
|
3 X 5, 5, 4 (90's) |
3 X 6, 3, 5
(90's, 100's, 90) |
Flat DB press
|
3 X 4 (85's) |
2 X 5 (90) |
Weighted Dips
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2 X 5 (70) |
3 X 8, 6, 6 (70) |
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(Wednesday - Back) |
| Exercise |
Week 1 |
Week 5 |
Deadlift
|
3 X 6, 4, 3 (355lbs) |
3 X 4, 3, 2
(375, 385, 385) |
Pull downs
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3 X 6 (160) |
3 X 7(160) |
Hammer strength Rows
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3 X 6 (180) |
3 X 7 (200) |
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(Thursday - Shoulders) |
| Exercise |
Week 1 |
Week 5 |
Seated DB press
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3 X 5, 4, 3 (80's) |
3 X 4 (85, 85, 80) |
Military press (smith)
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3 X 6, 6, 5 (165) |
2 X 5 (175) |
Reverse pec dec
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3 X 8 (140) |
3 X 6 (150) |
Side laterals
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3 X 6 (25's) |
3 X 6 (30) |
Hack squat calf raises
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n/a |
4 x 12 (405) |
Seated calf raises
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n/a |
3 X 10 (145) |
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(Friday - Biceps & Triceps) |
| Exercise |
Week 1 |
Week 5 |
Barbell curls
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3 X 6, 6, 5 (100lbs) |
3 X 5, 5, 4 (110) |
Close grip bench press
|
3 X 6 (185) |
3 X 5 (195) |
Dumbbell curls
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3 X 5, 5, 4
(45's, 45, 40)) |
3 X 6, 6, 5 (45's) |
Triceps press downs
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3 X 8 (140) |
3 X 6 (150) |
Cable curls
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2 X 6 (100) |
2 X 6 (120) |
Rope press downs
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2 X 6 (100) |
3 X 6 (90) |
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Understanding what the above means:
The above are the workouts I did for weeks 1, 3 and 5.
Weeks 2, 4, and 6 will be posted in the next part, but let's
take a quick look at how to read the above properly.
Reading the sets, reps, and weights used should be pretty
straight forward, for example:
Leg press 3 X 6 (595) -- This means 3
sets were performed on the leg press, with 6 reps in each
set, and the weight used was 595 pounds. (Note:
all weights above are listed in pounds.)
Squats 3 X 5, 5, 4 (385) -- This
means 3 sets were performed on squats, with 5 reps done
for set #1 and set #2, and 4 reps done for set #3, and the
weight used for all 3 sets was 385 pounds.
Incline Dumbbell Press 3 X 6, 3, 5 (90's, 100's,
90) -- 3 sets were done on the incline Dumbbell
press. Set #1 used 90lb dumbbells, set #2 used 100lb dumbbells
for 3 reps, and set #3, used 90lb DB's for 5 reps.
N/A - not applicable.
I guess once you know what the numbers mean and how to
read them, the rest is pretty straight forward. What you
should do, is record all your workouts: what exercises you
did, how many sets, how many reps, and the amount of weight
used for each set. This become very useful information each
week, as you head back to the gym, and see what you were
able to do the previous week, and try to increase the weight
by a bit.
>> Continue
to part 4
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