Thread: Need Help With Training

Without knowing the details about what you do each workout, I can already say your workout routine is sub-par because it lacks any lower body work. This is a big mistake that a lot of people make when they try to dive into the world of weightlifting.

Check out my writeups on designing full body and split routines. One of these should provide you with the necessary template to design a more effective training program.

Also, don't neglect your diet. Good dietary habits have much to do with achieving your goals in the weight room and in terms of physique. Check out this post:

Guide to Cutting, Bulking & Maintenance

Originally Posted by serd

Monday: Chest, shoulders and triceps
Tuesday: Off
Wednesday : Lats, biceps and traps
Thursday: OFF
Friday: legs
Saturday: Off
Sunday: Repeat cycle

Here is just a quick idea of a basic workout for chest, deltoids and triceps.

Bench press: 4 sets of 6-12, Incline dumbbell press 4 sets 6-12,
seated db press (shoulders) 4 sets of 6-12, lateral raises 4 sets 8-12, triceps lying extensions ( skull crushers) 3 sets of 8-12, seated db extensions 2 or 3 sets of 8-12.

I would go to failure on the last set or two of each exercise only......

two thumbs way up for foremans workout. very basic but looks very good.

I agree. Foreman's workout looks good. Can't go wrong with the push-pull-legs split.

To be honest, the routine needs major help. Try this man, it's the classic split and has been used successfully by many, many people:

monday: legs
tuesday: rest
wednesday: chest/shoulders/triceps
thursday: rest
friday: back/biceps

It's the legs/push/pull split. One day is legs, the next is all pushing, and the next is all pulling. The idea is that every muscle group only gets hit once per week and this allows for maximal recovery time.

Try it out, it will definitely work for you. You absolutey MUST train your back and legs if you want real results.

well i dont like to workout my lower body too much bc like i said i run 6 days a week sometimes 7 averaging 40 miles a week and bike a good bit...so my legs arent weak....but there would be no problem adding lower body work