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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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08-05-2004, 09:08 PM
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#1 |
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I'm really a nerd...
Join Date: Aug 2004
Location: Davenport, Iowa
Posts: 9
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A good workout Routine? or... overkill? help me out
Sunday
Chest Standard Bench Press Inclined Bench Press Declined Bench Press Standard Dumbbell Flys Incline Dumbbell Flys Declined Dumbbell Flys Inclined Shoulder Raise Push-ups Legs Calf Raises Reverse Calf Raises Lying Leg Curls Leg Extensions Squats Straight Leg Deadlifts Step-ups Lunges Monday Cardio Workout Abs Barbell Twist Crunches Frog Crunches Twisting Crunches Side Bend Bicycles Tuesday Arms Curls Hammer Curls Wrist Curls Reverse Wrist Curls Inclined Dumbbell Curls Bench Dip Kickbacks Close-grip Bench Press Overhead Tricep Extension Push-ups Wednesday Cardio Workout Abs Barbell Twist Crunches Frog Crunches Twisting Crunches Side Bend Bicycles Thursday Back Barbell Deadlift Behind Back Shrugs Shrugs Bent-Over Row One-Hand Bent-Over Row Pullovers Pulldowns Shoulders/Neck Behind Neck Press Shoulder Press Upright Row Rear Delt Row Neck Flexion Neck Extension Friday Cardio Workout Abs Barbell Twist Crunches Frog Crunches Twisting Crunches Side Bend Bicycles Saturday REST!!! well... is this a decent layout... or overkill or... do i just have everything messed up to hell  __________________
I play to many computer games...
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08-05-2004, 09:13 PM
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#2 |
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Registered User
Join Date: Jul 2003
Location: Palm Desert, CA
Posts: 247
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What about the number of sets and reps? hard to tell without those listed.
Last edited by cjrmack : 08-05-2004 at 09:34 PM. |
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08-05-2004, 09:22 PM
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#3 |
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I'm really a nerd...
Join Date: Aug 2004
Location: Davenport, Iowa
Posts: 9
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holy hell i didnt even think about that... erm... let's just go ahead and say a normal 5 sets of 10? maybe... least i think thats normal
I play to many computer games...
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08-05-2004, 09:36 PM
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#4 |
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Registered User
Join Date: Jul 2003
Location: Palm Desert, CA
Posts: 247
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FOr me normal is 3 sets of 8. It is a pretty extensive workout. I would drop a few of the exercises for each body part and cut it back to 3 sets of 8.
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08-06-2004, 11:15 AM
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#5 |
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jersey's here
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someone jump in here...
Chest Standard Bench Press Inclined Bench Press Declined Bench Press Standard Dumbbell Flys Incline Dumbbell Flys Declined Dumbbell Flys Inclined Shoulder Raise Push-ups "holy hell i didnt even think about that... erm... let's just go ahead and say a normal 5 sets of 10? maybe... least i think thats normal" umm so thats about 45 sets for chest or about 450 reps... WAY WAY too much .. i dont it would even be possible unless your intensity was around ground level... think about 9 - 12 sets for large muscles 5 - 8 for small ones... .. overkill
somehow trying to get the abs but bulk at the same time.......
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08-06-2004, 11:22 AM
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#6 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,615
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In my upcoming split, I will do the following number of sets for each muscle group per week. If the format is written X + X, then I split the number of sets throughout a few days:
Abs - 3 + 3 + 3 Quads, Back, Chest, Shoulders - 8 Calves, Forearms - 4 + 4 Hams, Lats, Tris, Bis - 6 Traps - 3
The only time it's bad to feel the burn is when you're peeing...
Belligerent Bovine badass YouTube Videos |
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08-06-2004, 11:32 AM
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#7 |
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Registered User
Join Date: Jun 2004
Posts: 146
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Man for sure an overkill
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08-06-2004, 12:22 PM
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#8 |
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Member
Join Date: May 2004
Posts: 3,040
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I think overkill is a masterpiece of understatement. It's like using a cruise missile to kill a fly.
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08-06-2004, 12:36 PM
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#9 |
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Registered User
Join Date: Jun 2004
Posts: 465
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Looks like a good routine to me. I'd go ahead and ADD about 3 more sets to each exercise (for each group). Also, increase your reps by five for each set.
lol
-trHawT-
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08-06-2004, 12:47 PM
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#10 |
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Registered User
Join Date: Jul 2003
Location: Palm Desert, CA
Posts: 247
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You have to give him an "A" for ambition.
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08-06-2004, 12:50 PM
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#11 |
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Registered User
Join Date: Jun 2004
Location: Schaumburg, Illinois
Posts: 128
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Damn wheres your off day dude?
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08-06-2004, 01:47 PM
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#12 |
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Registered User
Join Date: Mar 2004
Location: It's hot here
Posts: 148
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I would split each one of those in half and interchange some of the exercises every now and then.
It's hard to dance if you just lost your wallet. Whoa! Where's my wallet? But, hey this song is funky
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08-06-2004, 06:58 PM
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#13 |
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I'm really a nerd...
Join Date: Aug 2004
Location: Davenport, Iowa
Posts: 9
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hahahah... thanks for letting me know i over did it =P That's what happens when i get bored.... i look up to many different ways to do a exercise and think if i do both... it will help me out =P alright ill cut it down a bit. Thanks for letting me know.
I play to many computer games...
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08-06-2004, 07:13 PM
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#14 |
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Registered User
Join Date: Aug 2004
Posts: 39
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Well gave your (Legs) thier own day!
Mon-Chest Tues-Legs Wed-Back Thur-Shoudlers Fri-Arms WEEKEND - OFF (Unless you wanna Cardio Day) Cut out about 2 exercises on chest about 3-4 exercises on Arms and never do arms at so close to the being of the week always that the end of week. Mainly because, thier small muscles and you work them when you do chest(Tri's) and back(biceps). Also you didnt gave me your Rest times (Very Important)..... Keep the workout around 45-10 Mins long. Aslo if you want do cardio after workout about 10-15 mins to speed up recovery. Aslo this is an advance program you most have a year under the belt. If not stick with the pull/push routine. Where you only do 3-4 exercises per muscle groups. |
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