Questions About My Workout!!!

**BigE** · 12-21-2003, 07:15 PM

i was wondering if someone could maybe look at my workout schedule and see if it is a good one and if not what i soulod change. Also for cardio i swim every other day for about 45 min and i also do abs every mon and fri. And starting Jan. i am goin to start a new diet that i found in Body-For-Life book im doing jus tthe diet not the whole thing. And i take protien and multiviamins.

SUNDAY:
Chest
Barbell bench press 3 X 10
Barbell incline press 3 X 10
Barbell decline press 3 X 10
Cable crossovers 3 X 10
Seated chest flies 3 X 10
Pushups fatigue
Legs
Leg extensions 3 X 10
Leg curls 3 x 10
Leg press 3 X 10
Squats 3 X 10
Lunges 3 X 10
Calves 6 X 10

MONDAY:
Biceps
Incline curls 3 X 10
Reverse curls 3 X 10
Machine curls 3 X 10
3-way curls 3 X 15
Cable to head curls 3 X 10
Barbell curls fatigue
Triceps
Pushdowns 3 X 10
Dumbell behind head 3 X 10
Skull crushers 3 X 10
One - arm pushdowns 3 X 10
Dips 3 X 10
Close grip bench 3 X 10

TUESDAY:
Back
Lat pulldowns 3 X 10
Cable rows 3 X 10
Back flies 3 X 10
T-bar 3 X 10
Low back extensions 3 X 10
Shoulders
Shoulder press 3 X 10
Dumbell flies 3 X 10
Shoulder press machine 3 X 10
Shoulder fly machine 3 X 10
Bar pull ups 3 X 10
Traps 3 X 10

WENSDAY:
OFF

THURSDAY:
Chest
Dumbell bench press 3 X 10
Dumbell incline press 3 X 10
Dumbell decline press 3 X 10
Dumbell bench flies 3 X 10
Dumbell incline flies 3 X 10
Dumbell decline flies 3 X 10
Legs
Leg Extensions 3 X 10
Standing leg curls 3 X 10
Hack squats 3 X 10
Machine squats 3 X 10
Front squats 3 X 10

FRIDAY:
Biceps
Machine curls 3 X 10
One - arm cable curls 3 X 10
One - arm dumbell curls 3 X 10
Barbell curls 3 X 10
Forearms 3 X 10
Reverse curls 3 X 10
Triceps
Pushdowns 3 X 10
One - arm behind head 3 X 10
Tricep machine 3 X 10
Standing skull crushers 3 X 10
Dips 3 X 10
Diamond pushups fatigue

SATURDAY:
Back
Lat pulldowns 3 X 10
Low row machine 3 X 10
Low back machine 3 X 10
Dumbell rows 3 X 10
Bentover barbell pulls 3 X 10
Bench dumbell over head 3 X 10
Shoulders
Shoulder press 3 X 10
Dumbell shoulder press 3 X 10
Seated dumbell flies 3 X 10
Dumbell raises 3 X 10
Cable raises 3 X 10
Traps 3 X 10

**Marble** · 12-21-2003, 07:27 PM

Your really over doing it... But I'm bout to go bowling so i'm sure someone will clear it up on how your over doing it.

**BigE** · 12-21-2003, 07:35 PM

so are you saying i should train one body part a day like Mon do chest and Tues do legs and so forth b/c i did that and then someone told to to change it up and work out more a week.

**ponyboy** · 12-21-2003, 08:54 PM

To begin with...

Dude, you are doing about 30-40 sets per workout! After 45 minutes your muscles aren't going to respond to what you are doing anymore. Cut WAY back on your volume. You don't need to do 3 sets each of flat, incline and decline bench, for example. Pick one, do it for a week, and then rotate them around.

You're also working out six times per week and not giving your body any chance to recover. When you think of your time in the gym, think in terms of quality, not quantity. Your time outside spent eating properly and resting is where your gains come from, not lifting like a madman for 2 hours 6 days a week.

**MeLo** · 12-22-2003, 12:45 AM

that is just wayyyyyyyyy too much, are you sure the book wants you to do that much a day?

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