How does this look

**annarbor930** · 09-09-2004, 05:07 PM

Here is my typical lifting schedule:

Day 1
Squats 6-8 reps (2 at max)
Leg Extension 2 reps
Calf Raise 3 reps
Biceps 6 reps (rotate two different exercises each time)
Dips 2 reps
Tri Extension 2 reps
Reverse curls 2 reps

Day 2
Bench 6-8 reps (2-3 at max)
Incline bench 2 reps
Military Press 2 reps
Upright row 3 reps
DB laterial raise 2 reps

Day 3
deadlifts 6 reps (2 at max)
Bent over row 3 reps
Pull down 3-4 reps

I lift 3 days on, 1 day off. Is this too much? Too little?

Thanks for your help.

**Vieope** · 09-09-2004, 05:27 PM

Originally Posted by annarbor930

I lift 3 days on, 1 day off. Is this too much? Too little?

I don´t know, how long is your week?

**Vital Signs** · 09-09-2004, 07:01 PM

Sorry, but I see no structure at all to that routine! Maybe it's just me.

**gr81** · 09-09-2004, 08:03 PM

^^ditto

**Duncans Donuts** · 09-09-2004, 08:05 PM

I don't see anything wrong with that routine. I would recommend giving one day dedicated to your legs and not do your bicep and triceps on the same day.

**gr81** · 09-09-2004, 08:14 PM

I like training arms on the same day sometimes. I just think he should rest after day 2 personally, can't hurt. Especially since back is the third day in a row, and you should be fully rested and ready to deadlift. you want your intensity at optimal levels for the big movements like that.

**annarbor930** · 09-10-2004, 06:00 AM

Originally Posted by Vital Signs

Sorry, but I see no structure at all to that routine! Maybe it's just me.

Do you think there is no structure because I am doing 3 days on and then 1 day off? Or is it the specific exercises and number of reps?

I know that I cannot fit two entire workouts in one week since it takes 8 days to complete. But I like it that way because it changes my schedule every week.

Thanks

**Mortality** · 09-10-2004, 06:53 AM

Originally Posted by annarbor930

I lift 3 days on, 1 day off. Is this too much? Too little?

too much, try two days on, one day off.

**yellowmoomba** · 09-10-2004, 07:10 AM

Welcome to IM !

Go to see more Michigan people here...I drive through AA everyday on my way to work.

If you are going to do 3 on 1 off I'd move your arm exercises out of Day 1 and split them up - Move Dips and Tricep Ext to Day 2 and Bicep and reverse curls to Day 3......This way you'd be doing a Legs/Push/Pull routine. If you move your arms out of Day 1 throw in a Hamstring exercise (SLDL or Curls). You could probably even add another exercise like Leg Press or Lunges depending on how many sets/reps you are trying to do.

I noticed you put down "2 reps" for many of your exercises....What are your goals??

I'm currently doing a Push/off/Pull/off/Legs routine. I like the day off in between to rest up. I might do a light cardio on my off day but it's nice to REST once in a while

Just my $.02

Good Luck!!

**annarbor930** · 09-10-2004, 10:03 AM

Originally Posted by yellowmoomba

Welcome to IM !

Go to see more Michigan people here...I drive through AA everyday on my way to work.

If you are going to do 3 on 1 off I'd move your arm exercises out of Day 1 and split them up - Move Dips and Tricep Ext to Day 2 and Bicep and reverse curls to Day 3......This way you'd be doing a Legs/Push/Pull routine. If you move your arms out of Day 1 throw in a Hamstring exercise (SLDL or Curls). You could probably even add another exercise like Leg Press or Lunges depending on how many sets/reps you are trying to do.

I noticed you put down "2 reps" for many of your exercises....What are your goals??

I'm currently doing a Push/off/Pull/off/Legs routine. I like the day off in between to rest up. I might do a light cardio on my off day but it's nice to REST once in a while

Just my $.02

Good Luck!!

Hey thanks for the advice.

I meant "sets" not "reps". Sorry about that. For each set I do about 6-10 reps depending on the exercise.

Right now I am 5'10" and about 160lbs @13%BF. My goal is to end up around 175lbs with similar BF. I am going more for size than strength but I don't want to be weak either.

I think I am going to move triceps to day 2 and biceps to day 3 like you suggested. In addition I am going to do 2 days on 1 day off. So my schedule will look like:

Day1
Day2
Rest
Day3
Day1
Rest
Day2
Day3
rest

Is the total amount of exercises I'm doing about right I should I be adding additional sets and exercises? Also does anyone see any key exercises that I should add?

Thanks again for everyones comments!

**yellowmoomba** · 09-10-2004, 12:37 PM

I like to stick to 12 - 16 sets TOTAL per workout. You'll find the number of sets will vary. I mostly do two sets of an exercise (after a warmup) - sometimes I'll do three and sometimes I do one depending on how I feel...Check out the online journal section for examples of peoples workouts. Make sure you hit your bigger muscles first (ie. Back before Bis ), (Chest before Tris). Try to lift compound movements before isolations. You seem to have the right exercises ( Squat, Deadlift, Bench, Military Press and Row) Don't be afraid to switch up exercises every couple weeks.

There's lots to learn. This site a great resource to learn from !!

**Duncans Donuts** · 09-10-2004, 01:35 PM

^^ Agreed. Focus on the big muscles first and worry about compounds before any isolations. When you're squatting, military pressing, benching, or deadlifting big numbers, you probably won't have many complaints about lagging muscles.

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