mboylan86

just wondering what you's think of this, i've been working it for about 6 weeks, getting results but just want to make sure im doing the best i can

Dumbell Squats - 20, 15, 15
Dumbell Curls - 12, 8, 6
Weighted Crunches - 50, 40, 30, 30
Flat Bench - 15, 10, 8, 6
Dumbell Tricep Ext - 20, 15, 12
Bent Over Dumbell Row - 20, 15, 12
Dumbell Upright Row - 20, 15, 12


I do this 3 times a week and always have enough weight on so the first set is to failure and the next two or three are to near failure

My goals are really vague, I really only want to gain a small bit of mass but mainly I just wanna stay in shape and be as fit and strong as I can be (i dont want to turn into one of those 50yr old alcoholic fellas with a beer gut bigger then themselfs). I've noticed since starting this I've had good progress all over, especially chest abs and biceps.

what's you think? good or absolute bollox?

also im curling 12.5kg on each side, that any good?

cheers

Gazhole

Is this all you're doing?

You have no hip/ham work, and only 1 leg movement in the whole thing.

Please read the training stickies.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

SamEaston

I don't really see why you're doing the same workout 3 times a week.

Why don't you try a push/pull/legs split if you really want to go 3 times a week, or do a proper full body workout, but drop it to twice a week?

And if you're only doing one workout, i would drop the isolation work, and use the extra time in the gym doing big compund movements. Some examples would be Pullups (Chins), Deadlifts, Lat raises, shoulder press, lunges, good mornings, etc.

If you read the stickies, there are loads more ideas for programs and exercises there which will help you maximise your training time. You might not want to get 'big', as you say, but neither should you be in the gym wasting your time.

Best of luck and all that

www.extremebodybuilding.net

mboylan86

damn it, i thought i'd finally worked this out.

dont know where i got this from but i thought i was only ment to do one excercise per muscle group?

Gazhole

Its best not to think in terms of muscle groups, but instead Upper/Lower and Push/Pull.

If you want more balance you can further separate into Horizontal/Vertical aswell.

Basically, setup two or three sessions for a split like Upper/Lower or Fullbody, with a different template for each session such as:

Upper Push/Lower Pull + Upper Pull/Lower Push

Pick 2-3 compound movements for each "half" of each session (ie 3x upper pulls, 3x lower pushes) and then assign your rep ranges and add any isolation/extra work such as grip or core that you want and voila a simple program.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

mboylan86

just when i think i got this whole weight lifting thing figurde out
guess im gonna redo my routine, pity i wasted 6 weeks


cheers for all the help mate

Gazhole

Learning from mistakes is as far away from a waste as possible, dont fret it. Like you said, you saw some progress, but wanted to know if you could make more.

You can make more progress!

Mission accomplished

http://sdatrainingprograms.blogspot.com - Updated 25/04/08