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2003/12/09, 11:53 AM
You think this is my current workout anyone wish to analyze it for me?
DAY 1: Legs
superset Thigh Extentions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps
DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench
DAY 3: Back
Pulldowns : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pullups to failure*
DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps
DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Closegrip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps
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2003/12/09, 12:35 PM
What are your goals? My first look tells me you are doing a ton of reps per exercise. Do you really do 10 sets of calves? WOW if so.....on day 2 why do you do BBand Db incline press? overkill in my opinion. ANd why the cable cross overs? I think flies are better but that is me if the cables work for ya then great! On back you do 5 exercises for the lats....keep the chins those are great, get rid of the seated cable rows, and t-bar rows(thought the t-bar is a great exercise interchange it with bentover BB rows every couple of workouts). Add deadlifts. Period the best overall back exercise and for that matter a total body lift as well. For day 4 the laterals are great but I have found that the front raises are the same sa the arnold presses/BB press. And add shrugs in there from time to time. For triceps since you are doing pushdowns and close grip pushdowns drop one and try rope pull downs or my fav kickbacks!! Anyway this is what I think needs to be changed. If the workout you are doing works for you then go for it. I am a little concerned about all the sets and reps you do seems like maybe you need to add weight? and maybe kick it up a notch? Let me know how it goes and good luck!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/12/09, 01:07 PM
Keep in mind that the best way to mass muscle is to lift as much weight as you can. Too many reps does not build muscle. The "burn" does not build muscle. Pump does not build muscle. Impressing a woman because you are doing 15 reps on the 6th set does not build muscle. lol
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2003/12/09, 06:22 PM
I see alot of high reps, this is okay if you are toning up. We must not all assume that everyone wants to be bigger. C2SELLIT, what is youe current goal, because if it is size and strength, then I agree with my colleagues MUTT & HAWK.
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WISE MAN SAY: ONLY FOOLS DON\'T LIFT
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2003/12/09, 06:56 PM
Yo yo jdelts... :)
Hey man, the way i tend to look at things, and i dont know if its just cause im a massive piece of beef that wants to grow bigger guns and tree trunks for legs, lol, but seems to me, even if you want to tone up, lifting heavy with lower reps would seem to be the best way to go about it.
Adding muscle increases fat burning and therefore to me seems like the fix. 2 exceptions I would see would be if they were training for endurance, or if they were seriously obese and fat loss was crucial. Just my opinion ;)
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