Is this a good workout to gain muscle and strength?

**espuck** · 11-22-2011, 07:09 PM

I'm not going for a specific sport or anything right now, just going for a workout that will cover my whole body. made it myself and i am looking for improvements you may suggest and let me know if i'm missing any important excercises or muscles.

I also run two days a week + play hockey two days a week

Mon/Fri
-Abs (one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Bench
-Pectoral Fly
-Mid row
-Hyperextension/Lat pulldown
-Bicep curl

Tue/Thurs
-Abs(one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Squat
-Side lunges
-Triceps (one excercise between tricep pulldown, dips, or theres a machine where you sit aand push up on the bar for each arm)
-Shoulder press/Upright row

Wednesday
-Abs + try to do side obliques time permitting (one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Bench
-Hyperextension/Lat pulldown
-Mid row

**Gazhole** · 11-22-2011, 11:36 PM

Try and have more of a structure to which exercises go on which day. Right now it looks as if there's absolutely no focus to each workout and that's a bad start. You can split your body up in numerous ways. If you want to do a four day split between upper/lower you can do this:

Monday - Lower Push (Squats, Leg Press, Lunges)
Tuesday - Upper Pull (Bent Over Rows, Chinups, Curls)
Wednesday - Rest
Thursday - Lower Pull (Deadlifts, Good Mornings, Leg Curls)
Friday - Upper Push (Bench Press, Shoulder Press, Tricep Extensions)

Right now in your program you're also benching 3x a week and shoulder pressing twice. Why? Not necessary and frankly dangerous to your shoulder health in the long term.

My advice would be to read the stickied threads in the Training section dealing with how to put together a workout plan.

**Bonesaw** · 11-23-2011, 01:39 AM

how would your reps/sets looks doing that 4 day split if you only doing 3 exercises a day?

**Gazhole** · 11-23-2011, 06:12 AM

I would pick the first exercise in each session and come up with a good strength progression for the next 6-8-12 weeks or whatever. Then the other two exercises would be 4-5 sets of 8-12, on the heavier side for compounds and the lighter side for isolations. The above exercises are just examples. I'd change the two accessory ones every 3-4 weeks anyhow.

So long as your strength progression builds towards new PR's, the accessory stuff has enough volume to pack the size on and improve those main lifts. The overall volume per session is low because of the 4-day a week frequency doing big strength exercises.

Thats a pretty standard "Gaz Program" setup for me.

**Bonesaw** · 11-23-2011, 11:20 AM

This looks very similar to my next routine, but I didn't want to do the set/rep scheme I've been doing since the beginning.

**Gazhole** · 11-23-2011, 02:43 PM

The good thing about it is that you can get a lot of variety in the strength progression you can use (pretty much anything can be plugged into the main lifts - 5/3/1, Juggernaut Method, Texas Method, Westside even...) and you can change your accessories every 3 weeks if you like and get a lot of different exercises in.

It's a concrete plan, but its still flexible enough. It's more of a template than a program.

**Gazhole** · 11-23-2011, 02:43 PM

The good thing about it is that you can get a lot of variety in the strength progression you can use (pretty much anything can be plugged into the main lifts - 5/3/1, Juggernaut Method, Texas Method, Westside even...) and you can change your accessories every 3 weeks if you like and get a lot of different exercises in.

It's a concrete plan, but its still flexible enough. It's more of a template than a program.

**ckcrown84** · 11-26-2011, 04:59 PM

If you do chest Monday don't do triceps until at least Wed.
When you work your chest you work your triceps. Let them babies rest.
Same for Shoulders...rest!
Mon: Chest + Biceps
Tues: Back + abs
Wed: Rest? Hockey!?
Thurs: Shoulders + Triceps
Friday: Legs. + abs
Sat + Sun = rest.

Originally Posted by espuck

I'm not going for a specific sport or anything right now, just going for a workout that will cover my whole body. made it myself and i am looking for improvements you may suggest and let me know if i'm missing any important excercises or muscles.

I also run two days a week + play hockey two days a week

Mon/Fri
-Abs (one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Bench
-Pectoral Fly
-Mid row
-Hyperextension/Lat pulldown
-Bicep curl

Tue/Thurs
-Abs(one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Squat
-Side lunges
-Triceps (one excercise between tricep pulldown, dips, or theres a machine where you sit aand push up on the bar for each arm)
-Shoulder press/Upright row

Wednesday
-Abs + try to do side obliques time permitting (one excercises between sit ups, crunches, front planks, or any thing else i think of to include in my routine)
-Bench
-Hyperextension/Lat pulldown
-Mid row

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