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2005/09/20, 04:48 AM
Hey all,
After reading this, that, and the other thing, I'm thinking that maybe my routine needs some adjusting. I posted this before and didn't get much input, so here it is again...
Incline Dumbell press
BO row
barbell curl
tricep press
Flat Bench press
one arm rows
Hammer curls
tricep press (different than the first one)
dumbell press
shoulder press
front raise
squats
lunges
widdle baby deadlifts
I started out at 7-10 reps and am now at 13 plus for everything except incline press. I also do a second set of bench presses, curls, and squats.
Update...I pretty much went up to 15 reps on everything, and have since increased my weights, and am now anywhere from 7 to 13 depending on the excersize.
I tried to alternate pushing and pulling excersizes, and have been at this for about 6 weeks.
The question is wether I should change things around so that I am doing all of my chest stuff together, then my back, arms, etc...sort of biggest muscle groups to smallest?
Any thoughts?
thanks,
Jim
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2005/09/20, 04:53 AM
Oooops! I should have said that I am doing this routine Mon, Tues, Thurs, and Fri. and that I want to stay with a full body routine for the time being.
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2005/09/22, 04:54 AM
Well, despite the lack of input, I rearranged my routine for tuesdays workout. It looked like this:
incline dumbell press
flat bench press
flat dumbell press/flys
bent over rows
one arm rows
shoulder press
barbell curl
hammercurls
barbell curl(2)
tricep pushup
tricep press
tricep press (2)
squats
lunges
dead lifts
My muscles are definately more worked out, and the reps went down for many of the excersizes. Now I am going to try the same thing, but once a week I'll take one group and try to work it to failure...
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2005/09/22, 09:54 AM
By doing full body every day, your not allowing for recovery (growth/repair) time.
If you want to stay with full body, try breaking it up into compound exercises on Mon, Thursday and exercise the smaller muscles on tues/friday..
ie
Mon THurs
Incline dumbell press
flat dumbell press/flys
Shoulder press
bent over rows
Narrow grip lat pulldowns
squats
Calf raises
Lunges
Tues/friday
Dead lifts
Flat bench press
Super set front lateral raises/side lateral raises
one arm rows
barbell curl
hammercurls
Concentration curls
tricep pushup
tricep press
Choose appropriate weight for 5 sets of 10-8 reps
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2005/09/22, 07:49 PM
5 sets of 8-10 reps? Lets see eight excersizes times all that, sounds like a two hour workout to me! I have to fit everything in under an hour. I've mostly been doing just one set of everything, but maybe I'll try splitting it like that and just doing two sets. Unfortunately, I can't do lat pulldowns as I'm at home without a machine. Strictly free weights. I should also add that I do 15 to 20 min. on the treadmill, and a slew of ab stuff.
Jim
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2005/09/23, 09:48 AM
Yes, sometimes I spent 1.5- 2 hrs at the gym... I recently heard that the optimal time is 45- 60 min...so I will have to change what I'm doing too.
If your goal is overall fitness/weight loss, one or two sets
will do, I guess its better than none.
If you want development/definition I would suggest splitting you workout into diff groups (chest,back,leg, arm/shoulders) so you focuss on one muscle group each workout. Maybe plan for this 8 weeks from now.
have fun
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