How does this workout schedule look?

s.eichers · 10-Jul-03, 05:03 PM

I started training about a month ago, and have been feeling great. I finally sat down and drew up the schedule I have sort-of been using, with a few additions. Here is what I have basically been doing, and plan to do:

Sunday- Abs, legs

1. Reverse crunch/laying hip raise
2. Squat- barbell
3. Twisting crunch
4. Lunge- dumbbell
5. Crunch
6. Calf raise- dumbbell

Tuesday- Back, biceps

1. Standing curl- barbell
2. Bent-over row- dumbbell
3. Concentration curl- dumbbell
4. Trapezius shrug- barbell
5. Standing curl- dumbbell
6. Lying row- dumbbell

Thursday- Chest, shoulders, triceps

1. Bench press- barbell
2. Behind the neck press- barbell
3. Triceps extension- barbell
4. Fly- dumbbell
5. Arnold press- dumbbell
6. Incline press- barbell

Monday, Wednesday, Saturday- Cardio

1. 1.5 mile jog
2. Approximately 15 minutes

Friday- Rest, diet cheater day

I have basically been doing biceps on Tuesdays, chest on Thursdays, and abs on Sundays, and cardio when I felt like it. Now that I have everything down with a set exercise/target for each day, I think I will get much better results and have a more complete workout.

I am currently on a bulking diet, as I want to add mass (mainly to arms and chest). I am using "The Get-Big Diet for Bodybuilders" from t-mag.com (I think that's where I read it). I am about 5'10", 160 lbs, and am currently trying to take in about 3,000 cals a day (128 g P, 448 g C, 85 g F). Post-workout meal usually consists of a protein shake, some fruit or crackers, and a cup of grape juice. Gonna try some oatmeal post-workout today.

I have already started to notice small results in my biceps, which has gotten me very motivated. Anyways, just wanted to get everyone's thoughts on this plan and any advice that you may have. I have really learned a lot on here already, and am always learning something new. Thanks for the great site! ~Steve

PS- Sorry if this is posted in the wrong section, but I was looking more for a critque than anything. I will move it if it is out of place.

EDIT: Opps, forgot to mention... I usually do 3 sets of about 10-12 reps (except for abs, where I do higher reps).

rookie · 10-Jul-03, 05:33 PM

on your back day dont do biceps first do them after you get through with your back lifts, because you want to get a good back workout in, and if your biceps are cashed then its not gonna be a good workout for your back, and you might even be able to put shoulders on your legs day. but thats your choice.