Thread: Sched.

Originally Posted by Dannybito24

Could you guys take a look at my Sched and tell me if its good or not? what i should change or what i should keep.

Lifting Sched.
Monday: chest/Triceps/Neck
-Bench
-Incline Bench
-Decline Bench
-Skull Crusher
-Weighted Neck-Extensions
Tuesday: Lats/Biceps/Forearms
-Pull-Ups
-Pull-downs
-Bar Curl
-Concentration curl/Preacher curl
-Reverse Preacher curl/normal curl...to many curls/bicep work....drop one of these and add rows
Wednesday: rest
Thursday: Thighs/Hips/Calves
-Squat
-Deadlift
-Hip Abduction
-Calf Rise
Friday: Deltoids/Traps/Abs
-Military press
-Behind Neck Press,,,,drop these, do laterals or Db press
-Shrugs
-Incline crunches
-Incline crunch twist

Looks ok to me.

It's not too bad, but like Foreman suggested I would cut out a bicep exercise and add in some form of row. In fact, I would add in two different rows. Rowing is highly underrated for back development by a lot of people.

Also, I would try to better balance you push to pull ratio. You do far more pushing movements than pulling movements. I would throw in some work for your rear delts on shoulder day to try to keep things in order there, although the added rows will also help.

I feel like you should do more for your lower body. Another compound movement or two would do you well unless you do more volume for the deadlifts and squats.

Give us more information regarding volume, intensity, rest periods, your goals, etc.

Also, I don't partciularly like this split, but I don't think it will really kill your gains if you balance things out better.

Took 2 bicep exercises out and put 2 rows. What should i do for another leg exercise? and i could move the rest day to friday? and what can i do for my rear delts?


Lifting Sched.


Monday: chest/Triceps/Neck
-Bench
-Incline Bench
-Decline Bench
-Skull Crusher
-Weighted Neck-Extensions


Tuesday: Lats/Biceps/Forearms
-Pull-Ups
-Pull-downs
-Bar Curl
-Concentration curl/Preacher curl
-Bent-over Rows
-Seated Rows


Wednesday: rest


Thursday: Thighs/Hips/Calves
-Squat
-Deadlift
-Hip Abduction
-Calf Rise


Friday: Deltoids/Traps/Abs
-Military press
-Dumbell Press
-Shrugs
-Incline crunches
-Incline crunch twist

Tuesday: Lats/Biceps/Forearms
-Pull-Ups
-Pull-downs
-Bar Curl
-Concentration curl/Preacher curl
-Bent-over Rows
-Seated Rows

You are going to do the rows before the curls right?

Yeah i just forget to change the order around

For the leg work try maybe some lunges and leg curls.

Also, throw in rear delt work on shoulder day. I highly recommend face pulls at least.

Whats face pulls? and could i add pec flys to my chest day? and i also know this other shoulder exercise that i dont know the name off, but you have 2 dumbells by your side and you lift them up by lifting your shoulders until your body is in the form of a "t"

Originally Posted by Dannybito24

Whats face pulls? and could i add pec flys to my chest day? and i also know this other shoulder exercise that i dont know the name off, but you have 2 dumbells by your side and you lift them up by lifting your shoulders until your body is in the form of a "t"

http://www.elitefts.com/documents/up..._the_bench.htm

That shows how you do face pulls. I prefer to do them seated, but you don't have to.

I wouldn't add more stuff to imbalance your loads with push/pull (chest, anterior delts, triceps for push; lats, middle/lower traps, rhomboids, posterior delts, and biceps for pull) muscles and internal/external rotators (pecs, lats, anterior delts, and subscapularis for internal; posterior delts, teres minor, and infraspinatus for external). The two exercises you mentioned do just that.

Also, give us more information regarding other paramters in your routine such as rest intervals, # of sets, repetitions per set, etc.

I usualy do 3 sets. 8-reps,6-reps,4-reps. unless it is abs/necks/calves



Monday: chest/Triceps/Neck
-Bench
-Incline Bench
-Decline Bench
-Pec fly
-Skull Crusher
-Weighted Neck-Extensions


Tuesday: Lats/Biceps/Forearms
-Pull-Ups
-Face Pulls
-Bent-over Rows
-Lateral Raises
-Bar Curl
-Concentration curl
-Preacher curl


Wednesday: rest


Thursday: Thighs/Hips/Calves
-Squat
-Deadlift
-Leg Curls
-Lunges
-Hip Abduction
-Calf Rise


Friday: Deltoids/Traps/Abs
-Military press
-Dumbell Press
-Shrugs
-Incline crunches
-Incline crunch twist

I'm not quite the expert Cow is, but I noticed one tri workout..is this due to the heavy load of chest? I personally do close grip bench along with skullcrushers. Maybe two sets? I dunno, what do you think Cow..too much?

Originally Posted by Dannybito24

I usualy do 3 sets. 8-reps,6-reps,4-reps. unless it is abs/necks/calves



Monday: chest/Triceps/Neck
-Bench
-Incline Bench
-Decline Bench
-Pec fly
-Skull Crusher
-Weighted Neck-Extensions


Tuesday: Lats/Biceps/Forearms
-Pull-Ups
-Face Pulls
-Bent-over Rows
-Lateral Raises
-Bar Curl
-Concentration curl
-Preacher curl


Wednesday: rest


Thursday: Thighs/Hips/Calves
-Squat
-Deadlift
-Leg Curls
-Lunges
-Hip Abduction
-Calf Rise


Friday: Deltoids/Traps/Abs
-Military press
-Dumbell Press
-Shrugs
-Incline crunches
-Incline crunch twist

Let me just organize it how I would if I were doing this split:

Monday:
Bench
Incline
Decline
Flys
Skulls
Neck Extensions

Tuesday:
Pullups
Bent Rows
Pulldowns
Seated Rows
Bar Curls
Preacher Curls

Thursday:
Squats
Deadlifts
Lunges
Lateral Lunges
Leg Curls
Calf Raise

Friday:
Overhead Press
Face Pulls
DB Press
Reverse Flys
Shrugs
Incline Crunches
Incline Twist Crunches

Originally Posted by ccr_bballer33

I'm not quite the expert Cow is, but I noticed one tri workout..is this due to the heavy load of chest? I personally do close grip bench along with skullcrushers. Maybe two sets? I dunno, what do you think Cow..too much?

I just don't feel direct arm work is really necessary. However, that seems reasonable enough to me. Of course, CG bench pressing is hardly isolation tricep work.

Well today was the first day of my schedual and this is what i got done.

Bench
set 1- 8 reps 175 pounds. I was easy until my last rep or so but i did it without any help.
set 2- 6 reps 185 pounds. hard at the end but still no help
set 3- 4 reps 205 pounds. able to to do 2 by myself, but needed a little help on my third one and last one.

Incline Bench
set 1- 8 reps 135 pounds. little bit hard
set 2- 6 reps 155 pounds. trouble on last 2 sets
set 3- 4 reps 175 pounds. hard

Decline Bench
set 1- 8 reps 115 pounds. Easy needed to put alot more on.
set 2- 6 reps 165 pounds. little trouble.
set 3- 4 reps 185 pounds. hard but didnt need help.

Dumbell Pec Fly
set 1- 8 reps 20 pounds
set 2- 8 reps 25 pounds
set 3- 8 reps 25 pounds

Skull Crusher!!
set 1- 10 reps 20 pounds
set 2- 10 reps 30 pounds
set 3- 8 reps 30 pounds

Neck
Did 2 sets of 10 with 25 pounds.


I think it was a good workout, but i might add another tricept exercise (overhead extensions).Should i post a journal on here?