my 3-day workout... plz comment

**Jemal** · 12-03-2002, 11:06 PM

I'm a 17 year old student, i weigh 120 pounds
currently i work chest on day, than arms and shoulders the next. Right now I'm only doing legs twice a week, but soon I'm gonna change it so i work chest, than shoulders/arms, than legs (just started 2 weeks ago).
This is my chest workout:
bench press, pec-dec flies, incline bench press, decline bench press, dips, wrist curls (soon to add behind the back barbell wrist curls)
Shoulders/arms: military press, alternate hammer curl, skull crushers, lateral raises, preacher curls, lateral pull-downs, close-grip bench press
Legs: barbel squats, leg curls, leg extensions, leg press (supersetted with seated calf raises)
And here and there I also do abs. Not really doing much cardio right now, but wrestling practises start again tomorrow.

So what do you think? Am I leaving anything out?
Oh also I do three sets (10-8-6 reps, try to increase weight each set) for everything execept for pec deck flies i do 2 sets of 12-(8-12) and squats, 4-6 sets of 8 reps each.

Also I was wondering what my lifting ratios should be.
For benchpress right now I do 110 pounds, skullcrushers i do 70 pounds (2x 35lb dumbells), and I curl around 25 pounds per arm. Leg extensions i do 44 pounds, leg curls around 90, and squats about 140 pounds.

**Jemal** · 12-03-2002, 11:11 PM

also one more thing concerning my rest between sets
i work out with a friend who does about the same weights i do, and we just alternate lifting. i spot him while hes lifting, and as soon as hes done im under the bar (minus any time changing weights)
is this a sound method, or should we rest longer/shorter periods of time?

**Freeman** · 12-04-2002, 07:48 AM

[QUOTE]Originally posted by Jemal

So what do you think? Am I leaving anything out?

Yeah, You are leaving something out...BACK!!! What do you do for back? Anything?? You need to hit your back too man!

Also, just make sure you don't over train....and eat properly.

**Scotty the Body** · 12-04-2002, 09:48 AM

How many times a week do you lift? every day?

**Jemal** · 12-04-2002, 07:59 PM

I workout pretty much everyday. I take weekends off about 50% of the time.

**Jemal** · 12-04-2002, 08:02 PM

Originally posted by freeman1504

Yeah, You are leaving something out...BACK!!! What do you do for back? Anything?? You need to hit your back too man!

Also, just make sure you don't over train....and eat properly.

What exercises would you recommend for back?
And any diet plans you might recommend? I've always had trouble gaining weight (I'm a 120 pound 17 year old male)
Since I started lifting again 2 weeks ago I've noticed gains in lift and muscle mass, but I still weight the same.

**Freeman** · 12-04-2002, 10:09 PM

Lat pulldowns..wide as well as close grip

some sort of rowing motion...bent rows, t-bars...all kinda stuff..

dead lifts (although I don't do these cuz I"m still nervous about my previous back injury)

lots of stuff....

and eat 4-6 times a day, healthy...lots of protein my man...chicken, fish, etc...cottage cheese is good..eggs...natural peanut butter...there's lots you can eat...but eat!

**Jemal** · 12-04-2002, 10:18 PM

Originally posted by freeman1504
Lat pulldowns..wide as well as close grip

some sort of rowing motion...bent rows, t-bars...all kinda stuff..

dead lifts (although I don't do these cuz I"m still nervous about my previous back injury)

Thanks for the tip.
I am a bit of a newb tho... do you think you could describe these exercises in a bit of detail?
Thanks.
-Marcus

**Jemal** · 12-04-2002, 10:36 PM

One more thing... I'm pretty bad for this, but for back exercises I do hyper extensions and bent over barbell row

A ? about the bent over barbell row tho. When lifting the bar, to what point should I lift it to?

**kanun** · 12-05-2002, 01:14 AM

Originally posted by Jemal
do you think you could describe these exercises in a bit of

This should help

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