Hows this for a weightlifting workout before i go on holiday

[MIK1000]

Hi guys,

I'm going to magaluf in august and so I started doing more weights to get into good shape mainly for getting the ladies on holiday :p

I usually don't do too much weights as a part of my boxing training as I don't think it helps too much but I want to get more ripped before the holiday and also for the next boxing season.

For the last 2 weeks Ive been doing the following work out and my holiday is on August the 7th so Ive got about 6 weeks till I go away.

The following is done 3 times a week:

Bench press burn out - weight - 26 kg - 3 sets

each set consists of continious reps:

10 full reps
10 reps (only going half way down)
10 reps only going half way up
10 full reps

This set is repeated 3 times with an interval in between.

I then do:

Shoulder burnout with barbell: all done standing - weight 16kg

10 bicept curls
10 upright rows
10 behind the neck press
10 infront of the neck press

this is repeated 3 times with an interval inbetween each set and is done standing up

Bicep Burnout - weight 8 kg

15 reps on each arm of hammer curls
15 reps of traditional becep curls while resting arm holds out the other dumbell
15 reps of the same but swap arms
15 reps on each arm of traditional bicept curls

Flies on bench with 16 kg dumbells

3 sets - each one done until failure

That's the whole work out and I do it 3 times a week along with cardio like running nearly everyday as well as my usual sparring/training at the boxing gym.

My aim is mostly to get toned and more defined without getting bulked up because I want to maintain my weightclass. I also want to lose fat right now so can anyone give me nutrition advice which will help me to lose fat while building lean muscle and getting ripped.

I know I must sound like a vein bastard but I don't want to be the only flabby bastard out of all my mates on holiday.

will this workout be sufficient in meating my goals?
cheers

[viru§™]

Hi guys,

I'm going to magaluf in august and so I started doing more weights to get into good shape mainly for getting the ladies on holiday :p

I usually don't do too much weights as a part of my boxing training as I don't think it helps too much but I want to get more ripped before the holiday and also for the next boxing season.

For the last 2 weeks Ive been doing the following work out and my holiday is on August the 7th so Ive got about 6 weeks till I go away.

The following is done 3 times a week:

Bench press burn out - weight - 26 kg - 3 sets

each set consists of continious reps:

10 full reps
10 reps (only going half way down)
10 reps only going half way up
10 full reps

This set is repeated 3 times with an interval in between.

I then do:

Shoulder burnout with barbell: all done standing - weight 16kg

10 bicept curls
10 upright rows
10 behind the neck press
10 infront of the neck press

this is repeated 3 times with an interval inbetween each set and is done standing up

Bicep Burnout - weight 8 kg

15 reps on each arm of hammer curls
15 reps of traditional becep curls while resting arm holds out the other dumbell
15 reps of the same but swap arms
15 reps on each arm of traditional bicept curls

Flies on bench with 16 kg dumbells

3 sets - each one done until failure

That's the whole work out and I do it 3 times a week along with cardio like running nearly everyday as well as my usual sparring/training at the boxing gym.

My aim is mostly to get toned and more defined without getting bulked up because I want to maintain my weightclass. I also want to lose fat right now so can anyone give me nutrition advice which will help me to lose fat while building lean muscle and getting ripped.

I know I must sound like a vein bastard but I don't want to be the only flabby bastard out of all my mates on holiday.

will this workout be sufficient in meating my goals?
cheers

Worst routine I've seen in a while.

Are you in a wheelchair? If not, why no squats or deadlift? Why work to failure? Why no back work? Why are you attempting to create a routine when you don't have a clue?

[MIK1000]

I was showed it by my mate whose a footballer (soccer) as we both do sports where u want to build lean muscle rather than bulk up therefore we were reluctant to lift heavy weights so concentrated on burn outs with lighter weights.
Whats so bad about it may I ask?
Yes I planned on adding in squats I was just waiting to get advice on them because A : I heard its easy to get injured doing them
and B: because Im sure my form is wrong when I was trying them and so I was waiting to get demonstrated.

As for backwork - am I not working my upper back during my shoulder burn out?

To be honest I was just trying to cover the major areas before I went on holiday to tone up in them e.g bicepts, tricepts , pecs and shoulder.

What can I do it to improve it then or totally alter it?

[viru§™]

I was showed it by my mate whose a footballer (soccer) as we both do sports where u want to build lean muscle rather than bulk up therefore we were reluctant to lift heavy weights so concentrated on burn outs with lighter weights.

Eating more bulks you up lifting weights may make you gain a couple pounds of muscle but you won't get huge.

Whats so bad about it may I ask?

Too much isolation, not balanced, weight is way too light, working to failure.

Yes I planned on adding in squats I was just waiting to get advice on them because A : I heard its easy to get injured doing them

If you do them wrong yes as with any lift.

and B: because Im sure my form is wrong when I was trying them and so I was waiting to get demonstrated.

Start doing squats and deadlift as soon as you can. No other lifts will put your body under the same stresses as those lifts.

As for backwork - am I not working my upper back during my shoulder burn out?

No. You are working your shoulders and a tiny bit of your upper back....

To be honest I was just trying to cover the major areas before I went on holiday to tone up in them e.g bicepts, tricepts , pecs and shoulder.

They are the "mirror muscles" yes, but you want to hit all of the major muscle groups of the body for max results.

What can I do it to improve it then or totally alter it?

Ctrl+a and press delete.

Stick to big compound movements bench press, rows, shoulders press, dips, squats and deadlift.

Day 1 6x3 -
Front Squats
Dips
Pullups

Day 3 5x5 -
Deadlift
Bench Press
Bent-Over Rows

Day 5 4x6 -
Back Squat
Incline Bench Press
Upright Rows

[MIK1000]

Do u mean this instead of my workout?

Doesn't this workout miss out bicepts?

Also with such low reps is it not more likely to build muscle rather than definition.

I Don't mean disrespect with these questions, its just ignorance on my part.

[viru§™]

Do u mean this instead of my workout?
Yes.

Doesn't this workout miss out bicepts?
No. Pullups, bent-over row and upright row all work your biceps.

Also with such low reps is it not more likely to build muscle rather than definition.
Compound movements induce a greater hormonal responce so will burn more fat and build muscle.

Definition is down to diet not lifting weights.

I Don't mean disrespect with these questions, its just ignorance on my part.
Doesn't bother me, I hear them every day.

[MIK1000]

ah I was just assuming you meant the other pull ups which work the tricepts because I'm so used to them at boxing. My mistake. Also I wasn't aware that rows worked bicepts.

Do u have any diet tips to help gain definition or is it just simple lose fat in the traditional way?

A problem for me is, I work out in my garage. I only have 36 kg of weight which is one of the reasons I was making biggest use of burns outs with lighter weights.
Also I only have a bench press with a barbell and dumbells. I will try and buy some more weights or do you suggest that I start going to a real gym?

[jimmie]

Dude WTF kind of good weight routine is that ? Youre going to look so retarted with a back like a 100 pound 10 year old boy and bird legs so you have chosen to ignore Deadlifts and Squats or it seems your back and legs in general.

[MIK1000]

tbh I wasnt too worried about the legs coz its not exactly what girls look at especially when I'll be wearing long shorts or trousers. I do calf raises thats about it.

Also I thought I was giving myself a pretty good back workout with my shoulder routine but it turns out i wasn't. Anyway can I get some advice rather than just plain criticism of the routine. I'm not a personal trainer or powerlifter I'm a 17 year old who's doing his best to get a decent body before he goes on the biggest 2 weeks of fanny hunting of my life.

[viru§™]

ah I was just assuming you meant the other pull ups which work the tricepts because I'm so used to them at boxing. My mistake. Also I wasn't aware that rows worked bicepts.

Do u have any diet tips to help gain definition or is it just simple lose fat in the traditional way?

A problem for me is, I work out in my garage. I only have 36 kg of weight which is one of the reasons I was making biggest use of burns outs with lighter weights.
Also I only have a bench press with a barbell and dumbells. I will try and buy some more weights or do you suggest that I start going to a real gym?

I'd say join a decent gym but thats down to you.

I'm not really that good with diet, try readin this [Only registered and activated users can see links]

[Marvelous Marcum]

Wait a sec, so Crossfit is basically making it's own 'weight watchers?'

[Thumpa50814]

Worst routine I've seen in a while.

Are you in a wheelchair? If not, why no squats or deadlift? Why work to failure? Why no back work? Why are you attempting to create a routine when you don't have a clue?ahha thats some funny shit

[BlackWater]

Why front squats? Why not just standard?

[viru§™]

Wait a sec, so Crossfit is basically making it's own 'weight watchers?'

It's just a write up of the Zone Diet.

[viru§™]

Why front squats? Why not just standard?
Variation, more stress on the quads.

[BlackWater]

Variation, more stress on the quads.

As opposed to calves and ass, with standard squats?

[MIK1000]

Eating more bulks you up lifting weights may make you gain a couple pounds of muscle but you won't get huge.



Too much isolation, not balanced, weight is way too light, working to failure.



If you do them wrong yes as with any lift.



Start doing squats and deadlift as soon as you can. No other lifts will put your body under the same stresses as those lifts.



No. You are working your shoulders and a tiny bit of your upper back....



They are the "mirror muscles" yes, but you want to hit all of the major muscle groups of the body for max results.



Ctrl+a and press delete.

Stick to big compound movements bench press, rows, shoulders press, dips, squats and deadlift.

Day 1 6x3 -
Front Squats
Dips
Pullups

Day 3 5x5 -
Deadlift
Bench Press
Bent-Over Rows

Day 5 4x6 -
Back Squat
Incline Bench Press
Upright Rows

Hi, I was sick for a while there so couldn't do anything and I;m a bit behind. With my holiday only a month away I though maybe I should workout 5 days a week rather than 3. I would really appreciate it if u gave me a similar routine that i could do 5 days a week e.g different muscle groups or what ever. Don't want to bother you again virus but it would be a great help. cheers :good

[boxingtactics07]

From where i have been and what i have seen and i have done... there is a lot of success for strength AND size (looks) from doing a 3 day split with 3 hard compound exercises per day. IE: DAY 1 is Squat, Bench Press, Bent-Over Rows. As for as size (looks) ONLY go... I do have a very good friend who is into bodybuilding and does well with a 5 day split... 1. Chest, 2. Back, 3. Legs, 4 Shoulders/Traps, 5 Arms. Either way, Either goal, you need a decent diet to go along with it. Everyone recommends 5-6 meals a day, but 3 good meals a day with some good snacks in between will work. As long as the majority of your diet is clean, having the odd junk in your diet won't hurt.

[MIK1000]

that sounds good, is could u give me some stuff to do because I'm not really sure about stuff.
thanks

[elTerrible]

they are telling you to do more compound exercises, like bench press, squats, dips, rows ect.


The reason is that they activate more muscles and you will see more results with these than just isolation exercises.

[BITCH ASS]

You don't necessarily even have to do full squats. If you already have some athletic ability and a sense of balance, do box squats.

I hardly ever do full squats anymore, and usually if I do, it's with light weight in reps of 20 or 25.

I suppose it just depends on your goals though. I don't think full squats are that great for your hips at least as far as mobility is concerned. I think box squats are better because they prevent you from going down so far that you stress out your hip flexors.

This is just my own personal experience though. I've been lifting weights for a while and I've used anything from body building workouts to the University of Nebraska wrestling and football athletic programs.

I only lift weights twice a week now and do boxing workouts and calistentics the other times and I think I've found the perfect balance between lifting and getting in great physical condition without giving up the ability to move fluidly.