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My Workout Plan

mike_co Posts: 40 Joined: 2003/12/15	2004/03/09, 05:52 PM Can someone please look over my workout plan and tell me if I am doing something wrong. Thanks. Monday – Shoulders/Back/Traps Seated dumbell press – 3 sets 8 reps Standing lateral raises – 3 sets 8 reps Bent over dumbell laterals – 3 sets 8 reps Close grip chins – 4 sets, until failure Bent over barbell rows – 4 sets 8 reps Deadlifts – 4 sets 8 reps Dumbell shrugs – 4 sets 8 reps, superset with barbell shrugs – 4 sets 8 reps Tuesday – Rest Wednesday – Chest Barbell inclined bench press – 4 sets 8 reps Barbell flat bench press – 4 sets 8 reps Flat bench dumbell flyes – 3 sets 8 reps Parallel bar dips – 4 sets, until failure Straight arm pullovers – 4 sets 8 reps Thursday – Legs/Calves Squats – 4 sets 10 reps Dumbell lunges – 3 sets 20 reps (10 on each leg) Leg extension – 3 sets 10 reps Stiff legged deadlifts – 3 sets 10 reps Leg curl – 3 sets 10 reps Machine seated calve raises – 4 sets 8 reps Standing calve raises (one leg at a time while holding dumbells) – 4 sets 8 reps Friday – Biceps/Triceps EZ bar preacher curl - 3 sets 8 reps Standing dumbell curls - 3 sets 8 reps Barbell Curls - 3 sets 8 reps Hammer curls - 3 sets 8 reps Skull crushers - 3 sets 8 reps One arm tricep extensions - 3 sets 8 reps Weighted dips - 3 sets 8 reps Saturday – Rest Sunday – Legs/Calves Squats – 4 sets 10 reps Dumbell lunges – 3 sets 20 reps (10 on each leg) Leg extension – 3 sets 10 reps Stiff legged deadlifts – 3 sets 10 reps Leg curl – 3 sets 10 reps Machine seated calve raises – 4 sets 8 reps Standing calve raises (one leg at a time while holding dumbells) – 4 sets 8 reps
philly22 Posts: 4 Joined: 2004/03/07	2004/03/09, 06:46 PM hi i'm only 16 but i'm a starting cornerback for my high school. I'm here to ask if anybody has a workout that will have me ripped and buff and strong as ever can anybody help? I really need to get big and i need a work out, becuase football is starting in june and i wanna be able to come out bigger and more confident and stronger than ever can any1 help?
mike_co Posts: 40 Joined: 2003/12/15	2004/03/09, 06:54 PM My goal is to gain muscle mass.
mike_co Posts: 40 Joined: 2003/12/15	2004/03/09, 07:06 PM and size
philly22 Posts: 4 Joined: 2004/03/07	2004/03/09, 09:31 PM wats this Bigger Faster Stronger (BFS) off season training program, it's made for footballers, and where can i find it? i'm willing to do anything.