How many different types of exercises?

[nikmucha02]

Hey i wondering how many different types of exercises should i do for every body part:

Chest/triceps: Usually i do 5-6 different types for each part 3 sets 8-12 reps
Back/biceps: Usually 5-6 each 3 sets 8-12 reps
legs: use to do 7 different types 3 sets 8-12 reps but now i'm doing legs and shoulders on the same day: 5-6 different types for legs 3 sets 8-12 5 different types for shoulders 3 sets 8-12.

Wondering if i'm overtraining, or if you guys usually average around that many different types for each part. Thanks.

Nikkie

[gcs118]

For my legs or chest day for example, I do 3 exercises, each 3 sets of 8 reps. I lift heavy so these pretty much wipe me out. On days with multiple muscle groups, such as back and shoulders, I do around 5 exercises, once again 3 sets at 8 reps a piece. It's up to you though, if you recover quickly and feel great, keep goin'.

[midgetcop]

I find that I on average do about 3 types of exercises per muscle group...give or take. If I do any more than muscles become a blubbery mess. On top of that, I just wouldn't have time to do 4-6 lifts for each muscle group. I'm not sure how heavy you are lifting, but you might be able to cut out a couple of exercises. Why don't you post your workout and let us have a look?

[nikmucha02]

Legs and shoulder day: Always 3 sets 12, 10, 8 reps
straight leg deadlift (BB) excluding weight from bar 12-50lb 10-70b 8-90lb
lungesDB) 20, 25, 30
leg extensions 90, 100, 110
Standing calve raises: 3 sets 15, 12, 10 reps 160, 180, 200
Hack Squat: 90, 100, 100
Lying Leg Curl (lever) 10, 15, 25

Shoulders:
Shoulder Press (Smith or DB) Smith=20, 30, 40 DB=20, 20, 25
Front Raises (DB) 15, 20, 25
Static Lateral (15, 15, 20)
Upright Rows (Smith) 20, 30, 40

Back and Biceps
Deadlifts BB excluding bar 50, 70, 90
Rows 25, 30, 35
Pull Downs 70, 80 90
Seated Cable Rows 60, 70, 80
Good Mornings excluding BB 50, 60, 70
than i alterate each week and do close grips pull downs, hyperextensions, chins

Biceps
Seated biceps curls 20, 25, 30 (DB)
Seated alternating incline biceps curls 15, 20, 20 (DB)
Hammer curls 15, 20, 20
Cable curls 35, 40, 50
Standing biceps curls (BB) excluding bar 20, 20, 30
Than i alterate with preacher curls, and etc.

Chest/triceps
Bench Press (BB) 65, 75, 85
Decline Bench Press 65, 75, 75
Flys lying or incline 15, 20, 25
Pull overs 25, 35, 45
Dips 60, 80, 90
I alterate with incline bench press, DB bench press either lying or incline or decline and cable crossovers

Triceps
Pulldowns 35, 40, 50
Skullcrushers 10, 20, 20 (suck at these)
Rope extensions 50, 60, 70
Kickbacks 20, 25, 30
French Press 25, 30, 30
Also alternate with different positions on french press, kickbacks and extensions.

Cardio i do either 2-3 times per week. 10 warm-up on ellipitcal and or 5 minute on stairmaster and 5 minute on bike. Than 30 minutes HIIT on treadmill. Abs i do either 2-3 per week. Every workout i leave dead tired and i feel i'm doing too much. What do you think?

[midgetcop]

IMHO you're doing too many exercises. I wouldn't go over 3-4 different lifts per muscle group, *especially* on smaller muscles like biceps and triceps.

But most importantly you really need to listen to what your body is telling you. To feel tired after a workout isn't necessarily a bad thing. But if you're feeling TOTALLY drained and exhausted, then maybe you should try adjusting your workouts.

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[nikmucha02]

Thanks so much!