OKay it's been about 4 months since i last worked out! I stopped working out due to an ankle sprain in a basketball game. Anyways i've redone my workout and i would just like for some of you to look at it and tell me what you think please! too many reps? sets? am i working out the wrong muscle groups on a certain day. i remember someone telling me that you should never do back and biceps or back and triceps together on the same day, cant remember which one tho. just tell me what you think:
Day 1: Chest/Shoulders/Biceps
Chest
Wide Grip Bench Press 2x 8-10
Decline Fly 2x 8-10
Incline Bench Press 2x 8-10
Bicep
Swiss Ball Preacher Curls 3x 8-10
Standing Curls 3x 8-10
Reverse Curls 3x 8-10
Shoulders/Neck
Side L-Laterals 3x 8-10
Shrugs 3x 8-10
Day 3: Back/Triceps/Abs
Back
T Bar Rows 3x 8-10
Dead lift 3x 8-10
Triceps
French Press 3x 8-10
Lying Triceps Extension 3x 8-10
Skull Crushers 3x 8-10
Abs
Barbell Rollout 3x 10-12
bicycle crunches 3x 10-12
twisting crunches 3x 10-12
ball crunches 3x 10-12
Day 5: Legs/Calves
Legs
Deep Knee Bends 3x 10-12
Legg Extensions 3x 10-12
Side Lunge 2x 5-6
Static ???Nausea??? Squats Until Failure
Calves
Standing calf raises 3x 10-12
Squats 3x 8-10
Jump Squat 3x 8-10
after a few more weeks i'm goin to include cardio in my workout (day 2 and day 4)
Day 1: Chest/Shoulders/Biceps
Chest
Wide Grip Bench Press 2x 8-10
Decline Fly 2x 8-10
Incline Bench Press 2x 8-10
Bicep
Swiss Ball Preacher Curls 3x 8-10
Standing Curls 3x 8-10
Reverse Curls 3x 8-10
Shoulders/Neck
Side L-Laterals 3x 8-10
Shrugs 3x 8-10
Day 3: Back/Triceps/Abs
Back
T Bar Rows 3x 8-10
Dead lift 3x 8-10
Triceps
French Press 3x 8-10
Lying Triceps Extension 3x 8-10
Skull Crushers 3x 8-10
Abs
Barbell Rollout 3x 10-12
bicycle crunches 3x 10-12
twisting crunches 3x 10-12
ball crunches 3x 10-12
Day 5: Legs/Calves
Legs
Deep Knee Bends 3x 10-12
Legg Extensions 3x 10-12
Side Lunge 2x 5-6
Static ???Nausea??? Squats Until Failure
Calves
Standing calf raises 3x 10-12
Squats 3x 8-10
Jump Squat 3x 8-10
after a few more weeks i'm goin to include cardio in my workout (day 2 and day 4)