Any weightlifters here?

[Michael Phelps]

Originally Posted by MikeHawkesard

I was just wanting the thoughts of some other people on weightlifting in general (suggestions, routines, etc.). More specifically what are your thoughts on "muscle confusion"? Thanks!

Here's one I started at the first of the year, it's the workout plan for Chris Hemsberg, who plays Thor.....it's intense!

Day 1 – Chest & Triceps
• Decline Barbell Bench Press
• Triceps Cable Extension with Rope
• Flat Barbell Bench Press
• Incline Barbell Bench Press
• Dips
• Cable Pec Flyes
• Skull Crushers
• 23 Minute Ultimate Treadmill Workout
o 1 minute – pre-warm up with 3.8 mph and 1.5 elevation
4 minutes – warm up with 6.5 mph
o ————-Begin HIIT——————
1 minute – 7.0 mph (base speed for our interval training)
30 seconds – 8.5 mph
30 seconds – 7.0 mph
30 seconds – 9.0 mph
30 seconds – 7.0 mph
30 seconds – 9.5 mph
30 seconds – 7.0 mph
30 seconds – 10.0 mph
30 seconds – 7.0 mph
30 seconds – 10.5 mph
30 seconds – 7.0 mph (we’ve reached 10 minutes total)
o ————-Begin Climbing——————
1 minute – 6.0 mph increase elevation to 2.5
2 minutes – 3.8 mph increase elevation to 6.5
2 minutes – 6.0 mph decrease elevation to 2.5
5 minutes – 7.0 mph keep elevation
o ————-Cool Down——————
3 minutes – 3.8 mph with 1.5 elevation

Day 2 – Quads, Hamstrings & Glutes
• Leg Press
• Barbell Squat
• Deadlifts with Barbell
• Leg Curl Machine
• Walking Dumbbell Lunges
• 15 Minutes Jumping Rope

Day 3: Back, Biceps & Shoulders
• Barbell Shoulder Press
• Barbell Bicep Curls
• Dumbbell Rows
• Cable Hammer Curls
• Cable Seated Row
• Cable Lat Pulldown
• Seated Rear Deltoid Raise
• 20 Minutes Elliptical Trainer

Day 4: Abs & Core
• Ab Wheel Extension
• Hanging Leg Raise
• Ab Twists with Plate or Ball
• 30 second stability ball plank
• Back Extensions with Plate
• Oblique Side Bends with Dumbbells
• Ab Rollout on Stability Ball
• 23 Minute Ultimate Treadmill Workout