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2006/09/09, 09:20 PM
i thought i should post my workout to see what others thought on it. feel free to give advise or comments.
Mon(Chest): Flat Barbell Bench*5*6-10
Inlcine DB Bench*5*8-12
Flys*4*8-10
Incline Flys*4*8-10
Flat DB Bench*8-10
Tue(Legs): Hack Squats*5*8-10
DB Squats*4*10-12
Leg Extensions*4*10-15
Lunges*3*8-10
Straight Leg Deadlifts*5*10-12
Leg Curls*4*10-12
Calve Raises*5*8-12
Wen(Bi's/Tri's): Barbell Curl*5*8-10
Dumbell Curls*4*6-10
Concentrate*3*8-10
DB Extensions*5*8-12
Skull Crushers*4*8-12
DB Kickbacks*3*8-10
Thur(Shoulders/Traps): Shrugs*5*10-12
Shoulder Press*5*8-10
Lateral Raises*5*8-10
Arnold Press*4*8-10
Bent Over Laterals*4*8-12
Fri(Back/Calves): Deadlifts*5*8-10
Bent Over Rows*5*8-12
DB Rows*4*8-12
Incline DB Pull*3*8-12
Calve Raises*5*8-12
Sat:Off
Sun:Off
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2006/09/09, 09:29 PM
WOW - that is some serious volume. I would cut back, I feel you are over training. I would stick to the big movements like Bench, Squat, Deadlift, Standing Military Press, Chins. Then add in some accessory work. Good Luck and do not over do it.
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2006/09/09, 11:30 PM
now do you think i should decrease sets or exercises.
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2006/09/10, 07:17 AM
drop the total number of exercises and sets......
contrary to what you may think arms dont need a separate day to be trained...if you do pull ups and dips along with other big exercises and eat more...you'll get bigger arms...
with this type of training you'll overtrain extremely fast ...after initial adjustment period.....
that workout is like c/p out of Flex....however those bodybuilders take some serious amounts of steroids and things they do dont apply to most people whether athletes or average joes...
Do no more than 2 exercises and 5 working sets for any given bodypart/movement pattern...take the arms day off....if you cant live without curls, then add 1 exercise at the end of 1 other workout....
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2006/09/10, 02:09 PM
so like for chest: Barbell Bench Press*3
Incline Flys*2
hows that possibly a workout. lol. not that im not hoping or nything. id only have to spend like 5 or 10 minutes a day on training. :big_smile:
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2006/09/10, 05:05 PM
Do somehing like this!
Monday Chest, Shoulders and Tris also Core work
Tuesday Legs
Wednesday Cardio or Off
Thursday Back and Bicps also abs
Friday Chest, Shoulder and Tri's
Sat Cardio or Off
Sun Cardio or Off
Then swich it like this
Monday Legs and core
Tuseday Back and Bicps
Cardio or off
Thurdays Chest sets, Shoulders and Tris also Ab work
Monday Legs
Sat Cardio or Off
Sun Cardio or Off
Then mix it again
I do set like this
Chest 2 routines 1st in 4 sets 2nd in 3 set, like Bench then fly's. 2 routines of shoulder in sets of 4 and 3 and tris 2 routines in 3 sets.
Back I do 3 routines lower mid and upper in set of 4,4 and 3 and Bi's in 2 routines of 4 and 3 sets.
Legs I do Squats 4 sets, lying hams 3 sets, lunges 3 sets calves in 3 and if you like ad and abductors in 3 sets each.
I try keeping reps at, warm-up 14 to 15 then down to 6 too 10 and if 12 starts getting easy it's time to add weight but right now I seem to add weight to each set I do unless last set was tough! I feel if I'm staying around 8 reps then I'm where I should be!
I go 1 9 weeks on 1 week off and after 3 weeks I change my routine like this, 3 week bench and fly's next 3 weeks Dumbell Bench and Dumbell Fly's and so on. I never keep same things going for no longer then 3 weeks then I mix it all up!
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2006/09/10, 09:00 PM
May want to try total body training 2-3 days a week....or just focus on 3-4 total exercises targetting different muscle groups in a workout..
e.g.
Squats
Chin Ups
Dips
go heavy enough and you'll feel it....3 working sets per exercise...8-10 reps....
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2006/09/10, 09:07 PM
I meant I go 9 weeks on and 1 off not 1 9 weeks, DAMN clumbsy typing!:angry:
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