My workout plan, how does it look??

[IH786]

Hello,

I am a bit of a newbie, so i need your advice!! I already posted a topic in the diet and nutrition forum regarding my new diet plan:

http://www.discussfitness.com/forums...mat-31095.html

Now that looks in shape, i have decided to post my workout plan, starting from this monday, i hope!

I want to bulk up and build muscle, i weigh only 155lbs (70kg), not 165lbs as i originally thought so when i psoted in the other forum.

Here is my plan:

Monday:

Shoulders
Anterior Deltoid:- Smith Shoulder Press
Lateral Deltoid:- Barbell Upright Row
Posterior Deltoid:- Lever Seated Rear Lateral Raise

Legs
Calves:- Lever Standing Calf Raise
Hips:- Lever Seated Hip Adduction


Waist
Obliques:- Dumbell Side Bend


Tuesday:

Cardio
25 Mins Treadmill HIIT
25 Mins Cross-Trainer HIIT

Wednesday:

Upper Arms
Biceps:- Barbell Curl (EZ Bar)
Triceps:- Barbell Triceps Extension (EZ Bar)

Forearms
Brachioradialis:- Dumbell Hammer Curl

Traps
Trapezius:- Dumbell Shrug

Thursday:

Waist
Rectus Abdominis:- Weighted Crunch


Serratus
Serratus Anterior:- Barbell Incline Shoulder Raise

Friday:

Chest
Pectoralis Major, Sternal:- Dumbell Bench Press - Flat
Pectoralis Major, Clavicular:- Dumbell Bench Press - Incline

Back
Latissimus Dorsi:- Cable Front Pulldown

Saturday:

Cardio
Skipping Rope
Rowing Machine
Cross Trainer

And maybe a bit of badminton...

Sunday:

Legs etc...
Gluteus Max, Hams, Quads:- Barbell Full Squat
Erector Spinae:- Barbell Deadlift

Back
General Back:- Barbell Bent-over Row



I feel i really need some advice regarding the number of sets/reps i do. Before i took my 4 week break from the gym, i would do on roughly 2 sets of about 10 reps, then 2-3 sets of about 8 reps for each excercise i did.

What is the best reps/sets combo to build muscle? I feel my diet will be more than adequate to provide my body with the nutrients it needs to build muscle, but how can i optimise my workouts to do so???

Any advice would be much appreciated

[Rats!]

How long have you been working out? If you're a beginner, then start with the classic split: Chest/Triceps, Back/Biceps, Legs, Abs. Each one once a week. However if you know the split you described works for you then by all means keep going with it.

However, there are 3 things you should change: make Sunday a rest day. Move its exercises to the other back and legs days; eliminate the machine exercises for shoulders. Do BB or DB press instead of Smith press and DB reverse flys instead of Lever Seated Rear Lateral Raise; and add pull-ups.

[IH786]

Thats sounds good Rats! I was seriously considering a rest day, probably thursday or sunday.

I have been going to the gym for about a year now. I also agree with the DB press instead of smith press, i'll switch it and see how that goes.

What sort of sets/reps should i be aiming for??

[gcs118]

Rats has some good advice. I'd use a class split if you are a newbie lifter. I would not recommend deadlifts and squats on the same day, they're too exhausting. Another thing though - why use machines and smith machine when you can use free weights?

[threenorns]

here's my two cents:

nix the dumbbell side bends. they do NOT tighten your waist - they build up the obliques, giving you a wider waistline and a blockier build. instead, do twisted crunches (on the floor, on a decline bench, holding a weight or medicine ball, etc; or woodchoppers - cables or medicine ball)

[Symzie]

Also, you're training legs and back on one day and your arms on another day, can you see that there is an imballance there? Like someone's already said do a classic split, there's no need to reinvent the wheel. You can do cardio on rest days.

Look at these templates http://exrx.net/Lists/WorkoutMenu.html

[IH786]

Thanks for the replies. You have given me a lot to think about! I am stating gym again tomorrow, so i need to sort this out pretty quickly.

I think i will probably go with one of the more classic splits advocated by Symzie.

But how many sets/reps of each excercise should i do?????

[Symzie]

When you first start it's best not to go too heavy too soon; this way you're less likely to get injured and more likely to learn good technique. If I was in your position I'd do something like:

Months 1-2 3 X 12
Months 3-4 3 X 8
Months 5-6 3 X 6
Month 7 enter the Olympia


I was joking about month 7 by the way.

[gcs118]

lol Sym...I like month 7. Yeah when I first started I did 3x10, eventually moved to 3x8 and then 3x6. After that the routines got a little more complicated, but you can get pretty far with the basics.

[.V.]

And the routines don't have to get complicated. I try the different complicated routines and always end up going back to the basic compound movements in the 3x4-6 range for everything. Keeps it simple so my simple mind can keep up with what I'm doing. I'll never hit month 7...but after 2 years I definitely feel better than I did when I was younger (most of the time).

And although when I see a mirror or a photograph I feel like I've accomplished nothing I did overhear my wife on the phone with her friend a few days ago talking about me, "since he's started bodybuilding, he looks the best he's ever looked as long as I've known him - better now at 36 than he did at 22". There were some other things said that made me feel really good to hear which probably don't need to be repeated on a public forum which may be read by children. Let's just let it be understood that weight training changes hormones and makes one physically better all around - not just in appearance.

[IH786]

Thanks for all the suggestions: : I have taken them on board and made a few changes to my workout plan.

I can't wait till tomorrow when i got back to the gym! ill keep you all posted with my progress