Quote:
Originally posted by clee130
First, a little background info. I am 25 and have been lifting for about 8-9 months seriously and before that, about a year working out at home with extremely minimal results.
My friend needed a workout partner and he has been working out on and off for about 10+ years.
He came up with this schedule, and we've gone through the first week.
Code:
Mon - chest and back
incline db
flat bb
incline bb
incline db flys
flat db flys
db pullovers
pullups
bb rows
deadlifts
hyperextensions
close grip seated cable rows
Tuesday - shoulders and arms
db press
front/lat raises
rear delt/pec dec machine
seated db curls
bb curls
close grip bb tricep press
dips
upright rows
shrugs
Wednesday - legs
squats
leg press
lying hamstring curls
leg extensions
calf raises
reverse calf raises
Thursday - same as Monday
Friday - same as Tuesday with arms first, then shoulders then upright rows, shrugs
Everyday - abs and calf/reverse calf raises
We've gone through one week and am starting the second week now. We are supposed to do a third week and then switch it so that it goes like this:
Mon - back then chest
Tuesday - arms then shoulders
Wednesday - legs
Thursday - same as Mond
Fri - shoulders then arms
while doing the same exercises.
For the past two months, we have been doing this schedule:
Code:
Mon - shoulders
db press
upright rows
db front/lat raise
rear pec dec/lat machine
shurgs
Tues - back
pullups/chinups
bb row
deadlifts
hyperextensions
cable seated straight back row
Wed - legs
squats
leg press
lying hamstring curls
leg extensions
calf raises
reverse calf raises
Thurs - chest
incline db/bb
flat bb
decline bb
close grip flat / db flys
db pullovers
Fri - arms
seated db curls
bb curls
close grip bb tricep press
dips
hammer curls
bb wrist curls
db reservse wrist curls
Everyday - abs / calves / cardio for 15-20 minutes
And before that, we had full body workout 3 days a week.
|
It looks like your doing a lot for one day. Remember that during your chest workout you are involving a lot of shoulders. To your shoulders working them out the day after your chest is just like working them out two days in a row, same with triceps.
Cut down your chest exercises, you onle to trash those muscles with one exercise per plane of motion to get good growth, this is how I would split you up.
Mon - Chest, Shoulders, Tricep
Incline Press (some days start with incline, others start with flat)
Bench Press
Cable Cross Over or Decline Press (switch these two every so often)
Upright Row
Shoulder Press or Dips (switch these two every so often)
Tricep Ext or Skull Crushers (switch these two every so often)
Ab Crunches or Leg Raises (switch these two every so often)
Wednesday
Squats (some days start with deadlifts, others start with Squats)
Deadlifts
Leg Press
Leg Curl
Hip Ext
Calf Raise
Friday
Row
Lat-Pulldown
Rear Delt Lateral raises or reverse pec deck
Shrugs
Barbell Bicep Curl
Preacher Curl
Back Ext
That should work for you. Check out Maxima's Monitor in the Diet and
Nutrition Section, I cannot stress how important a proper nutrition plan is. Try to eat six times a day, if your job does not allow this because of time make a post there and I will give you tips on meals on the go as will others.
If you feel that three days is just to little, I have been having really great gains with this program along with solid nutrition as listed on my thread in the nutrition section.
It only takes me two sets to reach total muscle fatigue for each of these exercises, so put every thing into each set (after warm up), when your muscles feel numb move on.
Monday
Squats
Incline Barbell Press
Leg Press
Barbell Flat
Upright Row
Dips
Tricep Ext
Abs
Tuesday
Deadlift
Row
Leg Curl
Lat-Pulldown
Rear Delt Lateral Raise or Reverse Pec Deck
Shrugs
Barbell Curl
Back Ext
Wednesday Off
Thursday
Squats
Barbell Bench Press
Leg Press
Incline Press
Upright Row
Shoulder Press
Skull Crushers
Abs
Friday
Deadlift
Lat-pulldown
Leg Curl
Row
Shrugs
Rear Delt laterals
Incline or Preacher Curl
Back Ext
I also follow a periodized schedule. My first week of lifting I do reps of 15. Each following week I add weight, or go to the next pin in the stack (on machines.) Once I get to a weight that only allows me to do six reps, thats where I quit. The following week I will do the weight I did for six rep sets, but do drop sets (3 or so) where I strip the weight off and keep going. After this week I take one week of rest off. I try to do this 2 times before doing my first 15 rep week at the weight I had done the second week on the previous rotation. This may be advanced but you can give it a whirl. If you feel your muscles are not getting pumped then you are probably over training and need to go to the 3 day week split I gave you at least for a little while. Let me know if you need any more help.
Linear Mode
