Is this goal and workout practical?

[PritomD]

Ok, my long term goals at the moment are to be in shape to get a good spot on my high school's lacrosse team, and also to get a hot body for the spring/summer.

Mondays, wednesdays, fridays- Biceps: curls Triceps: seated tricep press, dumbell kickbacks. running/sprinting on treadmill, and decline ab crunches, and reverse crunches (i lie on bench, lift my legs up)...

Note, I do my workouts time based: biceps for one hour, triceps for a half hour, and then running for about 3 miles, ab workouts, then sprinting

Tuesdays and Thursdays I dont have a barbell so i use dumbells. i do a bench press motion with dumbells, and also dumbell flies. pushups too. and the same cardio and ab workout.
chest exersizes for 30 minutse, then sholduers, which i do side lateral raises(contributing to me 'look goal', i wanna look broad).

anyways offer any constructive criticizm and or advice. i know my leg workout is weak, but i have no machines! just dumbells! and all that running and sprinting should somewhat help eh?

my cardio that i use is 3 miles, ab workouts, then sprints.my sprints are the guerilla workout: sprint for 20 seconds, rest for 10, repeat about 8 times.

[Klinger]

You can get in fine shape with dumbbells. Just don't neglect the legs. And by all means, do not do an hours' worth of bicep work and 30 minutes' worth of triceps work. That is serious overkill. Plus, you're going to unbalance yourself by working your arms so much and doing little for your back and legs. You can do all of these with DBs. I say do one from each body part and pick a rep scheme you like (4-6, 6-8, 8-10, etc.). Do two or three sets of each exercise and increase the weight when it seems too easy.

Legs: Lunge, squat, step-up, deadlift
Chest: Chest press, flye, pullover
Triceps: standing or lying extension, kickback
Biceps: Curl, hammer curl
Shoulders: Seated or standing press, front and side raise
Back/traps: Bent-over row, shrug, upright row
Abs: Weighted crunch, side bends, wood-chopper

You can also probably do a (one-armed) snatch and a clean and press with DBs.

[PritomD]

Okay, so what you're saying is that an hour's work of biceps and half hour of triceps is overkill. How does doing an hour's work overkill? Do you jsut stop gaining any advantage over that period?

And should I start doing set-based workouts (as in not chests for 30 mins, etc, instead, do X number of reps and do X sets of them)? and once I can do taht many reps in those sets easily, I raise my weight? allright Ill try that, along with your reccomended workouts.

How about cardio? A 3 mile run, then doing abs, and then the guerilla workout?

also can i can do abs every day, right? what other groups can i do daily? are pushups ok? their for my chest, right?

[Klinger]

There is a risk of overtraining when you do that many sets for any one body part. But the larger issue is that you are doing so much work on such a small body part. Your legs, back, chest and shoulders all are larger and more vital to overall development than your bis and tris. Work the whole body. How you do that is up to you. You can do full body, an upper/lower split, a 3- or 4-day split -- endless possibilities. Search the site or the journals section for ideas.

On your other point, some people do exercise in time increments rather than in sets and reps. It is more of a circuit training technique that also serves as cardio training. Here's an example of a timed superset: DB chest presses for 1 minute followed by DB rows for 1 minute. Or do as many chinups as you can in 30 seconds. If you like it, do it.

If you want to get lean, go ahead and run and lift on the same day. But be warned that you get less out of whatever activity you do second because you are fatigued from the first activity.

I like to do cardio on separate days than lifting. It's a preference. You know best whether you can handle the load.

Lastly, pushups are a fine exercise for muscular endurance, but they won't do a lot for mass. For that you need to add resistance in the form of weight. Put a 10-pound plate on your back before you do a set of pushups to make them more challenging, for example.