Workout Plan-- How is it?

**Typo** · 09-01-2011, 09:05 PM

How is this workout plan?

Monday-legs
Tuesday-chest
Wednesday-back
Thursday-Off
Friday-Shoulders
Sat-arms
sunday-off

Hit abs every other day

Legs:

Barbel Squat: 10/8/6/4
Barbel Deadlift: 10/8/6/4
Leg curl: 15/15/15
Leg Ext. 15/15/15
Standing Calve raise: 30/30/30

Chest:

Barbell flat bench: 10/8/6/4
Incline Barbell Bench: 10/8/6/4
Flat DB flys: 12/12/12/12
Pushups: three sets to failure

Back:

Pull ups: 4 sets to failure
Barbell Row: 10/8/8/6
Dumbell row: 10/8/8/6

Shoulders:

Barbell shoulder press: 12/10/8/6
Side lateral raise: 15/15/15
Front raises: 15/15/15
Barbell shrugs: 12/12/12/12
Reverse flys: 20/20/20

Arms:

Closegrip bench press: 10/8/6/4
Barbell curl: 12/12/10/8
DB kickback: 12/12/12
DB curl: 10/10/8/8

I'm 177 20% BF. First goal is to lose 5%

Only things I have available to me are a bench, squat rack, punching bag, elliptical, treadmill. Lots of dumbbells too.

Looking to expand my home gym though so I may be willing to buy more equipment.

Any advice?

**the_predator** · 09-02-2011, 07:47 AM

Any reason why you wouldn't go to a commercial gym with better/more equipment? Money? Time?

**gym66** · 09-02-2011, 07:53 AM

The workout looks good. I would switch the order you do the exercises in every week. I would use a variation of different exercises. Like instead of back squat every week. I would do front squats and split squats. I get the best results when I switch everything up every week.

**Typo** · 09-02-2011, 08:17 AM

Originally Posted by the_predator

Any reason why you wouldn't go to a commercial gym with better/more equipment? Money? Time?

The closest gym is about a 25minute drive (and it's a planet fitness) so it's more of a time issue.

**CaptainNapalm** · 09-02-2011, 10:42 AM

Looks good but personally I would have a hard time crancking out 4 sets of deadlifts after 4 heavy sets of squats.

**GMO** · 09-02-2011, 02:04 PM

Honestly, if you aren't using AAS, a upper/lower push/pull split would give you much better results.

**Typo** · 09-02-2011, 09:10 PM

Well I also have my AndroLean and AndroHard that I plan to start in a few weeks.

How would this work while on that in terms of showing results?

**the_predator** · 09-02-2011, 10:44 PM

Yeah planet fitness does suck!!!! I pretty much have to go there because they have a monopoly were I'm at now. I get "lunk alarmed" EOD. They call themselves a "judgement free zone"... Judgement free my ass. Maybe if you are 130pds, quiet as a mouse when u workout, and do nothing but machine work. Sorry about the rant. Guess I have to play the lottery more so if I win I can open my own gym with my own alarm. Non-free weight lifting, pencil neck, take up equipment, talk to much, half/quarter reping, get in my way or talk to me in the middle of a set alarm!

**josefamomad** · 09-02-2011, 11:02 PM

u trollin bro?

**Typo** · 09-03-2011, 05:20 PM

Originally Posted by josefamomad

u trollin bro?

Wut lol

Anyways any more opinions?

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