help!

[goose16]

is this a good workout? Monday
(45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Chest Bench Press (warm up) 1 set 15 reps
Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Machine Flys 2 sets 15-20 reps

Triceps Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps

Tuesday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps

Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps

Wednesday Day Off
Thursday (45-60 minutes of some type of cardio before workout)

Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Quads/Hams Squats (warm-up) 1 set 15 reps
Squats 5 sets 10, 8, 8, 6, 6 reps
Leg Press 4 sets 10, 8, 8, 6 reps
Leg Extension 5 sets 10, 8, 8, 6, 6 reps
Leg Curls 5 sets 8, 8, 6, 6, 4 reps
Barbell Lunges 4 sets 8, 8, 6, 6 reps

Friday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps

Shoulders Military Shoulder Press (to front) 1 set 15 reps
Military Press (to front) 4 sets 10, 8, 8, 6 reps
Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
Seated Bent-Over
Dumbbell Laterals 3 sets 10, 8, 8 reps

Calves Standing Calf Raises (warm-up) 1 set 15 reps
Standing Calf Raises (Toes In) 3 sets 10 reps
Standing Calf Raises (Toes Out) 3 sets 10 reps
Seated Calf Raises 3 sets 10, 8, 8 reps

Saturday Day Off
Sunday Day Off

[Alex(AJ)]

please don't take offence, but HELL ****en no

1) do cardio after workout; saves energy for lifting and more fat converted into energy than muscle

2) only spend atmost 55minutes lifting

3) i'm not a fan of combining muscles, but if you do focus on only heavy lifts. e.g., for chest/tricep, do not waste your time with flyes, focus on heaving benching(varying widths and angles), dips, extensions

4) if you're doing more than 20sets total, NO NO NO!!!!

e.g., back/bicep

Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps

Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps

you start with the largest group- back
2set bent-over bb rows
2set wide-grip pullups
2set 1-arm db rows
2set chins

now your biceps will be beat, so they don't need a lot of work
2set incline db curl
2set bb curl
1set preacher
if that much

my way :13 total sets, shouldn't take more than 50-60minutes to do.
your way: 36 total sets, wouldn't be suprised if it took 2+hrs to do

in this sport LESS (volume, time spent) is MORE (results); <to a certain degree...you obviously can't do 1 set and that's it>

[mustang GT]

Here's a routine that you can consider as well...

For all muscle groups, do a few light warm up sets before heavy liftng...

Mon - Chest, shoulders, triceps
Bench Press 2 heavy sets of 6-8 reps
Dumbbell Fly 2 heavy sets of 6-8 reps
Lateral raise 2 heavy sets of 6-8 reps
Military press 2 heavy sets of 6-8 res
Tricep extention 2 heavy sets of 6-8 reps
Tricep dips 2 sets of 10 reps

Wed - Legs, abs
Squats 2-3 heavy sets of 8-10 reps
Calf raises 3 heavy sets of 10-12 reps
weighted...
abs crunches 2 sets of 12-15 reps
Hanging Leg Raises 2 sets of 12-15 reps
Standing Bent-Over Twists 2 sets of 12-15

Fri - Back, biceps, traps, forearms
Deadlift 2 heavy sets of 6-8 reps
straight-back straight-leg deadlift 2 sets of 6-8 reps
Weighted pull-ups 2 sets of 6-8 reps
dumbbell bent-over row 2 heavy sets of 6-8 reps
Barbell curl 2 heavy sets of 6-8 reps
barbell shrugs 3 heavy sets of 6-8 reps
forearm wrist curl 2 sets of 8-10 reps
forearm reverse curl 2 sets of 8-10 reps

After 2 weeks of these exercises, you can cycle in different exercises for variety, and then 2 weeks after that, go back to these exercises, and so on. Do 5-10 minutes of warm-up and cool-down jogging in place and/or shadow boxing before and after your workout.

[ebon00]

I agree with what has been said so far. Waaaaaay too much volume. You have 26 sets for pecs... I do that total in one session. Bring it down.

Cardio should always be done after the weight session. And you really need to limit the time in the gym. Stick to the basics and work hard. Don't try to annihilate the muscle, you'll just end up overtrained, injured and/or sick.

[goose16]

how about if i just went to the gym and didnt have a schedule and just workout that group is that bad or should u know what your gonna do??????

[mustang GT]

Originally Posted by goose16

how about if i just went to the gym and didnt have a schedule and just workout that group is that bad or should u know what your gonna do??????

Well, it's good to have a scheduled split; you stay orginized with your weight training a lot better that way.