How do would setup (these exercises) for split-training???

I workout (6) days a week (mon-sat), at my area YMCA.

I'm looking for suggestions on how you would break-up these various
exercises into a split-routine. I tend to currently do well with 6-7
exercises per day mostly 3 sets per exercise / 8-10 Reps per set.

I do cardio (treadmill, elyptical or recumbent) everyday except sunday.

I currently do these "machine" weights:
-----------------------------------------
Abdominal Crunches
Abductor (Inner Thigh)
Abductor (Outer Thigh)
Arm Curl
Back Pulldown
Calf Raises
Chest Press
Deltoid Raises
Incline Press
Lat Row
Leg Curls
Seated Leg Curls
Lower Back
Shoulder Press
Tricep Extension

And have been considering throwing in a Pec Deck machine into the mix and
also some dumbbell work for the biceps.

TIA,
_Bigred



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"_Bigred" <spam@reallysucks.org> wrote in message
news:45b969d0$0$4887$4c368faf@roadrunner.com...
>I workout (6) days a week (mon-sat), at my area YMCA.
>
> I'm looking for suggestions on how you would break-up these various
> exercises into a split-routine. I tend to currently do well with 6-7
> exercises per day mostly 3 sets per exercise / 8-10 Reps per set.
>
> I do cardio (treadmill, elyptical or recumbent) everyday except sunday.




>
> I currently do these "machine" weights:
> -----------------------------------------
> Abdominal Crunches
> Abductor (Inner Thigh)
> Abductor (Outer Thigh)
> Arm Curl
> Back Pulldown
> Calf Raises
> Chest Press
> Deltoid Raises
> Incline Press
> Lat Row
> Leg Curls
> Seated Leg Curls
> Lower Back
> Shoulder Press
> Tricep Extension
>
What do you do for your quads which are your largest muscle group?

> And have been considering throwing in a Pec Deck machine into the mix and
> also some dumbbell work for the biceps.
>
> TIA,
> _Bigred
>
>
>
> I'm protected by SpamBrave
> http://www.spambrave.com/
>
>

I workout (6) days a week (mon-sat), at my area YMCA.

I'm looking for suggestions on how you would break-up these various
exercises into a split-routine. I tend to currently do well with 6-7
exercises per day mostly 3 sets per exercise / 8-10 Reps per set.

I do cardio (treadmill, elyptical or recumbent) everyday except sunday.

I currently do these "machine" weights:
-----------------------------------------
Abdominal Crunches
Abductor (Inner Thigh)
Abductor (Outer Thigh)
Arm Curl
Back Pulldown
Calf Raises
Chest Press
Deltoid Raises
Incline Press
Lat Row
Leg Curls
Leg Extension
Seated Leg Curls
Seated Leg Press
Lower Back
Shoulder Press
Tricep Extension

And have been considering throwing in a Pec Deck machine into the mix and
also some dumbbell work for the biceps.

TIA,
_Bigred



I'm protected by SpamBrave
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OOPS - sorry David I didn't realize that I omitted (by accident) that I
also
do:
Leg Extension & Seated Leg Press machines.

Sorry,
_Bigred



>> I currently do these "machine" weights:
>> -----------------------------------------
>> Abdominal Crunches
>> Abductor (Inner Thigh)
>> Abductor (Outer Thigh)
>> Arm Curl
>> Back Pulldown
>> Calf Raises
>> Chest Press
>> Deltoid Raises
>> Incline Press
>> Lat Row
>> Leg Curls
>> Seated Leg Curls
>> Lower Back
>> Shoulder Press
>> Tricep Extension

> What do you do for your quads which are your largest muscle group?



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On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
> OOPS - sorry David I didn't realize that I omitted (by accident) that I
> also
> do:
> Leg Extension & Seated Leg Press machines.
>
> Sorry,
> _Bigred

What is your goal from strength training?

Ken

In news:1169789496.085204.147540@v33g2000cwv.googlegr oups.com,
Ken <Omaha8_Beach@yahoo.com> typed:
> On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
>> OOPS - sorry David I didn't realize that I omitted (by accident)
>> that I also
>> do:
>> Leg Extension & Seated Leg Press machines.
>>
>> Sorry,
>> _Bigred
>
> What is your goal from strength training?

If he's strength training, isn' this goal...increased strength?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

I would like to:
1) Build arm mass (IMO my arms are on the smallish side for the rest of my
upper body)
2) Build arm strength
3) Get rid of a flabby upper chest
4) Get rid of a flabby abdominal area.

So basically Arms, Upper Chest and Abs are the 3 areas that need the most
work. My quads, hams, calves are pretty decent - but I wouldn't mind more
definition to the calve muscles.

Note: I do have full access to free weights (barbells, dumbbells, smith
machine, pec deck etc...) I train along side my wife that is why we use
machine weights. And cardio is done 6 days a week.



"Ken" <Omaha8_Beach@yahoo.com> wrote in message
news:1169789496.085204.147540@v33g2000cwv.googlegr oups.com...
> On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
>> OOPS - sorry David I didn't realize that I omitted (by accident) that I
>> also
>> do:
>> Leg Extension & Seated Leg Press machines.
>>
>> Sorry,
>> _Bigred
>
> What is your goal from strength training?
>
> Ken
>

arms (mass & strength).

Thanks,
_Bigred


"Bully" <bully19@proteinbars.co.ok> wrote in message
news:51tk9oF1lfjd3U1@mid.individual.net...
> In news:1169789496.085204.147540@v33g2000cwv.googlegr oups.com,
> Ken <Omaha8_Beach@yahoo.com> typed:
>> On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
>>> OOPS - sorry David I didn't realize that I omitted (by accident)
>>> that I also
>>> do:
>>> Leg Extension & Seated Leg Press machines.
>>>
>>> Sorry,
>>> _Bigred
>>
>> What is your goal from strength training?
>
> If he's strength training, isn' this goal...increased strength?
>
> --
> Bully
> Protein bars: http://www.proteinbars.co.uk
>
> "A pessimist sees the difficulty in every opportunity; an optimist sees
> the opportunity in every difficulty." Sir Winston Churchill
>

On Jan 26, 12:08 am, "Bully" <bull...@proteinbars.co.ok> wrote:
> Innews:1169789496.085204.147540@v33g2000cwv.google groups.com,
> Ken <Omaha8_Be...@yahoo.com> typed:
>
> > On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
> >> OOPS - sorry David I didn't realize that I omitted (by accident)
> >> that I also
> >> do:
> >> Leg Extension & Seated Leg Press machines.
>
> >> Sorry,
> >> _Bigred
>
> > What is your goal from strength training?If he's strength training, isn' this goal...increased strength?

There are plenty of people that "strength train" that have slightly
different goals (perhaps one being his wife). He never said anything
about wanting to build mass. Personally I think working out 6 days a
week with emphasis on machines is not the best route to building both
mass and strength (even for arms), that's why I asked.

I would suggest splitting the strength training to 3 days a week and
possibly continuing the cardio 4-6 days a week. I can't do cardio 6
days a week and still make muscle gains but I have a fast metablism.

Ken

Bully wrote:
> Ken typed:
> _Bigred wrote:

> >> <snip> I also do:
> >> Leg Extension & Seated Leg Press machines.
[...]

> > What is your goal from strength training?
>
> If he's strength training, isn' this goal...increased
> strength?

Duh. But Bully, I suspect, was only interested in being a smartass. His
question was, I'm guessing, rhetorical at best.

"WAS THAT YOU BEING FUNNY, BULLY???" he asked Bully's stonily silent
kill file.

> Bully

--
Curt

_Bigred wrote:
> "Ken" wrote

> > What is your goal from strength training?

Good question as it's important to state your goals. That whole
a-ship-can't-reach-its-destination-without-having-a-destination
philosophy.

> I would like to:
> 1) Build arm mass (IMO my arms are on the smallish
> side for the rest of my upper body)

Welcome to the club, _Bigred.

> 2) Build arm strength
> 3) Get rid of a flabby upper chest
> 4) Get rid of a flabby abdominal area.
>
> So basically Arms, Upper Chest and Abs are the 3
> areas that need the most work. My quads, hams,
> calves are pretty decent - but I wouldn't mind more
> definition to the calve muscles.

All of those goals can be achieved with a full body workout combined
with a reduced-calorie diet. You will gain definition over your entire
body as, I've read, you can't spot reduce. By reducing your body fat or
cutting that excess weight your entire body will look less flabby. By
increasing the muscle courtesy of those exercises you mentioned your
upper chest, arms, etc. will grow larger. Combine bigger muscles with
reduced body fat and you realize a physique transformation - or, hey,
at least a better look than you might have now.

> Note: I do have full access to free weights (barbells,
> dumbbells, smith machine, pec deck etc...) I train
> along side my wife that is why we use machine
> weights. And cardio is done 6 days a week.

What type of cardio are you doing again? I've just read, too, about
varying your intensity during your cardio to spur increased fat loss.
Some slow followed by a period of go-like-hell and then back to some
slow during an individual session.

And to answer your original question - maybe - I'd say you could split
things up any which way at all. My suggestion of a three-day full-body
workout is valid, imo, but you could also do a four-day split or a
six-day split or other split and see results.

Monday and Wednesday - Upper Body
Tuesday and Thursday - Lower Body
Abs on all four days

M,W,F - Upper Body
T, Th - Lower Body

Week A: Monday - Push Exercises, Weds - Pull Exercises, Friday - Push
Exercises
Week B: Mon - Pull Exercises, Weds - Push Ex., Fri - Pull
Alternate your weeks A and B for 6 to 8 weeks and then change your
workout schedule/exercises/set-rep scheme

Regardless of what you're doing, so long as your constantly working for
that one more rep or one more pound (or plate on the stack) you're on
the right track.

You listed:

Abdominal Crunches
Abductor (Inner Thigh)
Abductor (Outer Thigh)
Arm Curl
Back Pulldown
Calf Raises
Chest Press
Deltoid Raises
Incline Press
Lat Row
Leg Curls
Leg Extension
Seated Leg Curls
Seated Leg Press
Lower Back
Shoulder Press
Tricep Extension
Pec Deck
dumbbell work

It's all good. Start mixing and matching those exercises, _Bigred.
Please post a follow-up.

--
Curt

Dnia 2007-01-26 _Bigred napisa³(a):
>
> I workout (6) days a week (mon-sat), at my area YMCA.
>
> I'm looking for suggestions on how you would break-up these various
> exercises into a split-routine. I tend to currently do well with 6-7
> exercises per day mostly 3 sets per exercise / 8-10 Reps per set.
>
> I do cardio (treadmill, elyptical or recumbent) everyday except sunday.
>
> I currently do these "machine" weights:
> -----------------------------------------
> Abdominal Crunches
> Abductor (Inner Thigh)
> Abductor (Outer Thigh)

I'd scratch those two.

> Arm Curl
> Back Pulldown
> Calf Raises
> Chest Press
> Deltoid Raises
> Incline Press
> Lat Row
> Leg Curls
> Leg Extension
> Seated Leg Curls
> Seated Leg Press

Two curls and extensions? I'd scratch at least one pair of those too.

> Lower Back
> Shoulder Press
> Tricep Extension
>
> And have been considering throwing in a Pec Deck machine into the mix and
> also some dumbbell work for the biceps.

I assume that you really do workout 6 days a week. In this case you'd
do fine by using a three day split. With the goals you stated in other
posts in mind, I think that split along the lines of
legs/chest+back/shoulders+arms+abs would work fine for you.

Legs:
Leg press, calves, leg curls, leg extensions, lower back, abs

Chest & back:
Chest press, lat row, incline press, back pulldown, peck deck, face
pulls (or rear delt pec-dec work).

Shoulders & arms & abs:
Shoulder press (do it!), barbell curl, triceps pushdowns, deltoid side
raises, shrugs, abs.

Well, something like that should work. If you prefer a legs/push/pull
split, it can be done too.

--
Andrzej Rosa

"_Bigred" <spam@reallysucks.org> wrote in message
news:45b99dd3$0$24504$4c368faf@roadrunner.com...
>I would like to:
> 1) Build arm mass (IMO my arms are on the smallish side for the rest
> of my upper body)

Bench press.

> 2) Build arm strength

Bench press.

> 3) Get rid of a flabby upper chest

Bench press and eat less.

> 4) Get rid of a flabby abdominal area.

Eat less.

> So basically Arms, Upper Chest and Abs are the 3 areas that need the
> most work. My quads, hams, calves are pretty decent - but I wouldn't
> mind more definition to the calve muscles.
>
> Note: I do have full access to free weights (barbells, dumbbells,
> smith machine, pec deck etc...) I train along side my wife that is why
> we use machine weights. And cardio is done 6 days a week.

You could organize yourself into alternating lower and upper body days.
Bench 3x/week on upper body days, then 2x/week squat and 1x/week DL. A
standard formula would be 2 warmup sets followed by 3 work sets on each
main exercise, and follow with whatever extra work you think you need
(e.g., do your curls after benching, and calf work after SQ/DL). If
your upper body is your focus, just don't go crazy with the SQ/DL days,
treat them instead as active recovery and work hard on your upper body
days.

And mind your diet - the flabby belly goes away for most people only
with a calorie deficit.

-S-
http://www.kbnj.com


> "Ken" <Omaha8_Beach@yahoo.com> wrote in message
> news:1169789496.085204.147540@v33g2000cwv.googlegr oups.com...
>> On Jan 25, 9:36 pm, "_Bigred" <s...@reallysucks.org> wrote:
>>> OOPS - sorry David I didn't realize that I omitted (by accident)
>>> that I
>>> also
>>> do:
>>> Leg Extension & Seated Leg Press machines.
>>>
>>> Sorry,
>>> _Bigred
>>
>> What is your goal from strength training?
>>
>> Ken
>>
>
>