Help me build a Work out Schedule !!!!!

[dileepsv]

Looks mainly.. and stamina.. i play lotsa basketball n badminton so..need sum stamina fo that..i gues basicaly i want abs..muscles..trapz..coz those are wat the outer stufz are..

 

[SociallyChallenged]

Originally posted by: dileepsv
Looks mainly.. and stamina.. i play lotsa basketball n badminton so..need sum stamina fo that..i gues basicaly i want abs..muscles..trapz..coz those are wat the outer stufz are..

Lol, well I guess I can't say I didn't see that coming. Ok, well, if you're looking for stamina, then you're going to want to do some sort of cardio. The best way to fit this into your schedule is probably HIIT (High Intensity Interval Training), which will also benefit you greatly since basketball exerts the same force on your body of stop and go. I'm not an expert on HIIT, so there are some sites out there that can explain what you want to do much better than me. Let me note though, HIIT is not easy and is pretty grueling. The results are amazing though.

 

[dileepsv]

hmm...wel other than that..is my normal schedule alrite..?

 

[KoolDrew]

If you want a 4-day a week routine, something like Lyle McDonalds bulking routine may be a good idea...

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench: 2-3X10-12/2'
Chins: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Thu: Lower
DL: 3-4X6-8/3'
Leg press: 3-4X6-8/3'
Leg curls: 2-3X10-12/2'
Split squats: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs

Fri: Upper
Incline bench: 3-4X6-8/3'
Chins: 3-4X6-8/3'
Flat bench: 2-3X10-12/2'
Row: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

That much volume may be too much for you though. If it does become a problem switch to 2-3X6-8 and 1-2X10-12.

 

[TalonOP]

Originally posted by: KoolDrew
If you want a 4-day a week routine, something like Lyle McDonalds bulking routine may be a good idea...

Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
SLDL or leg curl: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Another leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench: 2-3X10-12/2'
Chins: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Thu: Lower
DL: 3-4X6-8/3'
Leg press: 3-4X6-8/3'
Leg curls: 2-3X10-12/2'
Split squats: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'
Abs

Fri: Upper
Incline bench: 3-4X6-8/3'
Chins: 3-4X6-8/3'
Flat bench: 2-3X10-12/2'
Row: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

That much volume may be too much for you though. If it does become a problem switch to 2-3X6-8 and 1-2X10-12.

That's too much unless the OP already has already been lifting for a while. Need stats / pics before deciding on appropriate schedule.

 

[TalonOP]

Originally posted by: dileepsv
Id like to basically work out the entire body n tone the muscles... ive got monday - thursday inclusive with an hour n 20 minutes per day to work out...help me build a schedule for each day...

Abs - Monday
Weights - Tuesday
Legs/Calf Muslces - Wednesday
Chest...- Thursday

Thats my base schedule...please add any part that needs to be worked out...

Thanks so much!!

Weights????

 

[KoolDrew]

Originally posted by: TalonOP
That's too much unless the OP already has already been lifting for a while. Need stats / pics before deciding on appropriate schedule.

Definitely a good point and something to consider. Have you ever squatted, deadlifted or done other compound movements? Are you just starting? If not, how long have you been training and what have you been doing?

 

[dileepsv]

wel..150lb..n nop..not realy done gym wurk outz..pushups bout 30 times a day..n running..thats about it.

 

[KoolDrew]

I'd suggest something like Mark Rippetoes Starting Strength program then.

Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:
Squat 3x5
Military Press 3x5
BB Rows 3x5

Alternate each one and go to the gym 3x a week. The original program has power cleans in place of BB Rows though. If you feel you can do power cleans or have somebody show you, do them. If not, BB Rows will work fine.

 

[SociallyChallenged]

Originally posted by: KoolDrew
I'd suggest something like Mark Rippetoes Starting Strength program then.

Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:
Squat 3x5
Military Press 3x5
BB Rows 3x5

Alternate each one and go to the gym 3x a week. The original program has power cleans in place of BB Rows though. If you feel you can do power cleans or have somebody show you, do them. If not, BB Rows will work fine.

Starting Strength is a pretty good program and simple beyond belief. I personally would do crazy just doing those 'cause I'd probably get bored with the same lifts over and over.

 

[KoolDrew]

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
I'd suggest something like Mark Rippetoes Starting Strength program then.

Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:
Squat 3x5
Military Press 3x5
BB Rows 3x5

Alternate each one and go to the gym 3x a week. The original program has power cleans in place of BB Rows though. If you feel you can do power cleans or have somebody show you, do them. If not, BB Rows will work fine.

Starting Strength is a pretty good program and simple beyond belief. I personally would do crazy just doing those 'cause I'd probably get bored with the same lifts over and over.

Yes, but as a beginner the emphasis should be placed on learning those lifts properly, since those lifts should be the emphasis on ANY routine, regardless of how complicated it is. And there's no better way to get better at something than to do it frequently.

Also, when just starting he should be seeing strength gains pretty much workout-to-workout, making it a lot less boring.

 

[SociallyChallenged]

Originally posted by: KoolDrew

Originally posted by: SociallyChallenged

Originally posted by: KoolDrew
I'd suggest something like Mark Rippetoes Starting Strength program then.

Workout A:
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B:
Squat 3x5
Military Press 3x5
BB Rows 3x5

Alternate each one and go to the gym 3x a week. The original program has power cleans in place of BB Rows though. If you feel you can do power cleans or have somebody show you, do them. If not, BB Rows will work fine.

Starting Strength is a pretty good program and simple beyond belief. I personally would do crazy just doing those 'cause I'd probably get bored with the same lifts over and over.

Yes, but as a beginner the emphasis should be placed on learning those lifts properly, since those lifts should be the emphasis on ANY routine, regardless of how complicated it is. And there's no better way to get better at something than to do it frequently.

Also, when just starting he should be seeing strength gains pretty much workout-to-workout, making it a lot less boring.

That's very true. It's a great program for anybody, especially beginners, looking to gain strength. The simplicity, I guess, is its strong point. dileepsv, you can get a lot from this program, although I'm not exactly sure how the low reps, high weight stuff will benefit your b-ball game (although I'm sure it will to some extent). Make sure you get some good cardio in there too 'cause basketball can work you if you're sucking wind the whole time.