My training program

**Eugene** · 02-05-2005, 11:32 AM

Hello. I would like to get some help with my exercise program which I use for the last 2 months(training only 2 months at all). Yet since I made it myself I am not sure how good is it.
I am familiar with the fact that I should switch my routine from time to time to prevent adaption, so the list here is only for the next month, I'll try to make changes later.
But before that, I must know that I am doing the right exercises and not overtraining some body parts, or making mistakes with the number of repetitions or sets, or even neglecting some important muscles. Naturally you'll notice the missing legs, well, its my decision not to train legs at this moment, yet I attempt to train everything else.

So please, check the list and tell me what you think. Thanks :-)

**********THE LIST OF BODY PARTS AND EXERCISES**********

Chest

- Bench Press: 3 x 10
- Incline Bench Press: 3 x 10
- Dumbbell Decline Fly: 3 x 10

Triceps

- Barbell Lying Triceps Extension: 3 x 10
- Dumbbell One Arm Triceps Extension: 3 x 10

Back

- Lever Seated Row: 3 x 10
- Cable Rear Pulldown: 3 x 10
- Dumbbell Bent-over Row: 3 x 10

Biceps:

- Barbell Curl: 3 x 10
- Dumbbell Concentration Curl: 3 x 10

Abs:
- Weighted Crunch: 3 x 25

Obliques:
- Lever 45° Side Bend: 2 x 20

Lower back:
- Weighted Hyper-extension : 2 x 20

Shoulders:
- Dumbbell Front Raise: 3 x 10

**********THE LIST OF DAYS**********

Sunday: Chest/Triceps/Lower back
Monday: Back/Biceps/Abs
Tuesday: Chest/Triceps/ Obliques
Wednesday: Back/Biceps/Abs/Shoulders
Thursday: None
Friday: None
Sutarday: Abs

**ihateschoolmt** · 02-05-2005, 11:43 AM

Do military press for shoulders, there a mass building exercise. Deadlifts and good mornings are better for lower back than hyper extentions.

**Trusted Employe** · 02-05-2005, 12:18 PM

first off, try to find a bench program to increase your bench press, do hyperextensions there better than doing deadlifts because if you put squats bench press and deadlifts all on the same week, your gonna over train like very muscle, do either deadlifts or squats one week than the other the next week..
goodmornings are good because the ywork your legs to a degree but i'd rather to hyperextensions

**ihateschoolmt** · 02-05-2005, 12:28 PM

Doing deadlifts squats and benchpress in the same week is not over training.

**Cold Iron** · 02-05-2005, 12:43 PM

Originally Posted by ihateschoolmt

Deadlifts and good mornings are better for lower back than hyper extentions.

why?

**Cold Iron** · 02-05-2005, 12:46 PM

Originally Posted by ihateschoolmt

Doing deadlifts squats and benchpress in the same week is not over training.

No but he said squats and deads together too. For me, I alternate deads and sqauts on a weekely basis now. Doing them on the same week is too taxing on my lower back and thus is overtraining it

**Duncans Donuts** · 02-05-2005, 12:48 PM

That routine is awful. There is no good reason not to train your legs, barring injury. Also, why are you working out 5 days in a row?

**ihateschoolmt** · 02-05-2005, 12:55 PM

Originally Posted by Cold Iron

No but he said squats and deads together too. For me, I alternate deads and sqauts on a weekely basis now. Doing them on the same week is too taxing on my lower back and thus is overtraining it

Oh I didn't notice, I do them on different days too. My mistake.

**ihateschoolmt** · 02-05-2005, 12:59 PM

Originally Posted by Cold Iron

why?

I read it a few times, because you can use more weight on deadlifts than hyper extentions even though its not all on the lower back it still uses more weight. Good mornings use more suporting muscles, but I guess its almost the same as a hyper extention.

**SlimShady** · 02-05-2005, 03:11 PM

Originally Posted by Cold Iron

No but he said squats and deads together too. For me, I alternate deads and sqauts on a weekely basis now. Doing them on the same week is too taxing on my lower back and thus is overtraining it

Why would you alternate squats and deads on a weekly basis??? ... I do them on different days, but not different weeks. There is no reason why you couldn't do them both in the same week. I do squats on leg day and deads on back day.

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