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2004/12/13, 04:08 PM
Monday-Triceps
-3X10 Straight bar pressdowns
-3X10 Overhead Extensions
-3X10 Skullcrushers
-3X10 Rope Presses
-3X10 Weighted dips
-3X10 Reverse Pushdowns
Tuesday-Biceps
-3X10 Concentration curl
-3X10 EZ bar curl
-3X10 Preacher curl
-3X10 Cable curl
-3X10 Alternating DB curl
-3X10 Revers preacher curl
Wednesday-Chest
-3X10 Flat BB bench
-3X10 Flat DB bench
-3X10 Incline DB bench
-3X10 Hammer incline machine
-3X10 Hammer decline machine
-3X10 Hammer wide grip machine
Thursday-Legs
-4X10 Smith squats
-4X10 Hack squats
-4X10 Leg extension
-4X10 Leg curls
-4X10 Glute kicks
-4X10 Calf raises
Friday-Back
-4X10 Wide chins
-4X10 Lat pulldowns
-4X10 Seated rows
-4X10 One-arm rows
-4X10 Hyperextensions
Saturday-Shoulders
-3X10 Arnold press
-3X10 Military press
-3X10 DB front raises
-3X10 Lateral raises (pulleys)
-3X10 Seated rear laterals
-3X10 Shrugs
-3X10 Upright rows
Sunday-Rest
Any feedback would be much appreciated.
Berg
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2004/12/13, 08:03 PM
Ok on each day you have too many exercises that are similar. I will give you examples:
3X10 Straight bar pressdowns
-3X10 Overhead Extensions
-3X10 Skullcrushers
-3X10 Weighted dips
3X10 Concentration curl
-3X10 EZ bar curl
-3X10 Alternating DB curl
-3X10 Revers preacher curl
-3X10 Flat BB bench
-3X10 Incline DB bench
--3X10 Hammer decline machine
-3X10 Hammer wide grip machine
do reg squats
-4X10 Leg extension
-4X10 Leg curls
-4X10 Glute kicks
-4X10 Calf raises
-4X10 Wide chins
-4X10 Lat pulldowns
-4X10 Hyperextensions
Do bent over rows and deadlifts
-3X10 Military press
-3X10 Lateral raises (pulleys)
-3X10 Seated rear laterals
-3X10 Shrugs
Ok I took the ones out that I did cause you are doing too much..if you can do that many sets and exercise you need to add weight. Use the ones that I took out to take the place of the ones I kept from time to time. I hope that made sense?
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/12/13, 10:29 PM
why is biceps and triceps have seperate days?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/14, 11:37 AM
Made some revisions to previous workout based on feedback I received, also changed from a 6-day to a 5-day workout schedule. Here goes:
Monday-triceps & legs
-3x10 skullcrushers
-3x10 overhead extensions
-3x10 machine dips
-3x10 cable pressdowns
-4x10 squats
-4x10 leg extensions
-4x10 leg curls
-4x10 calf raises
Tuesday-back
-3x10 lat pulldown
-3x10 seated row
-3x10 overhead lat pulls (Hammer machine)
-3x10 machine pullovers
-3x10 T-bar rows
Wednesday-Rest
Thursday-shoulder-legs
-3x10 military press
-3x10 bent-over laterals
-3x10 one-arm cable laterals
-3x10 arnold press
-4x10 squats
-4x10 straight leg deadlifts
-4x10 hack squats
-4x10 calf raises
Friday-chest
-3x10 flat BB bench
-3x10 incline BB bench
-3x10 decline DB flyes
-3x10 DB pullovers
-3x10 standing cable crossovers
Saturday-biceps-forearms
-3x10 BB curl
-3x10 preacher curl
-3x10 incline DB curls
-3x10 concentration curls
-3x10 reverse-grip BB curls
Berg
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2004/12/14, 04:50 PM
whynot put biceps on chest and do a 4 day? studies show peopel who do 4 and 3 day workouts gain as much strength, plus some usually than a 5 or 6 day week!.......rest builds muscle....not working out.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/14, 11:52 PM
I've found that working chest by itself has been quite beneficial to me. Although everyone is different.
I think it would be a good idea to join some body parts, though. For example, working triceps with your shoulders will provide a solid workout for both, since they each play and important part in each other's workouts. Also, biceps and back works the same way. I've never been a proponent of working chest with triceps or shoulders because I believe if you truly push yourself, one will fatigue earlier than the other, adversely affecting the other body part's workout.
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2004/12/15, 12:22 PM
I think it's good to combine chest with triceps, and back with biceps so, like andrew said, you get as many days of rest as possible. You are really growing when out of the gym.
Right now i'm combining the chest with tri's. Do the big mussle first then the smaller one. So do chest excercises then triceps. Do back, then biceps.
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2004/12/15, 07:12 PM
fight..........read my post I said.... "put biceps on chest day"........biceps has nothing to do with working your chest, and would give him an extra days rest and would not hinder his chest work or bicep work.
heres my old split
mon back
tues chest
thurs legs tris
sat shoulders/ bis
BY doing this way, chest and back get seperate days, so arms are worked secondary.....after days rest they get worked isloation wise. Arms are designed to work secondarly with the chest and back, as push and pulling. BY doing this split your actually working out "2x week" with arms, however they aren't hindering your other lifts, and yoru getting pleanty of rest.
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2004/12/15, 10:19 PM
opps chest should go before back...my bad......
m/chest
t/back
w/rest
th/legs/tris
f/off
sa/shoulders/ bi
s/off
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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