Right schedule ?

**Infinatrix** · 03-29-2009, 04:39 PM

I was wondering if this is the right schedule or a good schedule that is good to stay with me. I do 3 sets and 12 reps for the muscle groups I train.
Day 1 - Shoulder and Triceps
Day 2 - Abdominal and Legs
Day 3 - Chest and Triceps
Day 4 - Abdominal and Legs
Rest and start over!

**Ngordyn** · 03-29-2009, 04:42 PM

what are your goals?

**Triple Threat** · 03-29-2009, 05:06 PM

Originally Posted by Infinatrix

Day 1 - Shoulder and Triceps
Day 2 - Abdominal and Legs
Day 3 - Chest and Triceps
Day 4 - Abdominal and Legs
Rest and start over!

Don't you train your back?

**jhawkin1** · 03-29-2009, 05:25 PM

Originally Posted by Triple Threat

Don't you train your back?

I agree with you. You need to substitute 'abs' for back. I do back 2 days out of my split, as well as legs.

**Burner02** · 03-29-2009, 07:13 PM

Originally Posted by Infinatrix

I was wondering if this is the right schedule or a good schedule that is good to stay with me. I do 3 sets and 12 reps for the muscle groups I train.
Day 1 - Shoulder and Triceps
Day 2 - Abdominal and Legs
Day 3 - Chest and Triceps
Day 4 - Abdominal and Legs
Rest and start over!

nope. sucks. Just being honest.
have you read the stickies above you?

lets see:
no back workout...and tris twice in a week...
verdict:

Please read the stickies at the top of this thread. They will answer most of your questions.

**Infinatrix** · 03-30-2009, 06:20 PM

Oh great........i wrote triceps 2 times.....And back, I need to buy some equipment to train my back muscles.
Goals: Muscle Growth ( mass)

Day 1 - Shoulder and Biceps
Day 2 - Abdominal and Legs
Day 3 - Chest and Triceps
Day 4 - Abdominal and Legs
Rest and start over!

**jhawkin1** · 03-30-2009, 06:50 PM

Originally Posted by Infinatrix

Oh great........i wrote triceps 2 times.....And back, I need to buy some equipment to train my back muscles.
Goals: Muscle Growth ( mass)

Day 1 - Shoulder and Biceps
Day 2 - Abdominal and Legs
Day 3 - Chest and Triceps
Day 4 - Abdominal and Legs
Rest and start over!

Again, read! Don't get discouraged. For back exercises, I enjoy doing pull ups/chin ups (once I got good doing body weight pull ups/chin ups, I started doing weighted chin ups), Lat pulldowns using various grips, 1 arm dumbbell bent rows, barbell rows, good mornings (hamstring and lower back), etc.

You can go to youtube.com and check out the correct movements of each exercise.

My suggestion would be to join a good gym that has many free weights, as well as, pull up bars, and benches with olympic bars.

**Infinatrix** · 03-30-2009, 07:29 PM

Well, like I said, "Lack of equipment". I'm going to go and buy a bench for some dumbbell back exercises. I don't need to go to the gym because I think it is a waste of money and I'm too lazy to walk there. Other people might think a gym is better but HEY!, its just my opinion. But I will take in your advice and get some equipment ASAP to add back exercises to my schedule. Any other constructive criticism you would care to offer?

**jhawkin1** · 03-30-2009, 07:35 PM

Originally Posted by Infinatrix

Well, like I said, "Lack of equipment". I'm going to go and buy a bench for some dumbbell back exercises. I don't need to go to the gym because I think it is a waste of money and I'm too lazy to walk there. Other people might think a gym is better but HEY!, its just my opinion. But I will take in your advice and get some equipment ASAP to add back exercises to my schedule. Any other constructive criticism you would care to offer?

Not criticisms, fairly friendly suggestions

do what you think is best for YOU

Happy training

**Infinatrix** · 03-31-2009, 03:34 PM

Not criticisms, fairly friendly suggestions do what you think is best for YOU

Happy training

Constructive...don't wrry, I didn't mean to put any negative motive towards that.

**Gazhole** · 03-31-2009, 03:44 PM

Back training 101:

Dumbell Rows.
More sets of dumbell rows.

Congratulations, you have trained your back.

**Burner02** · 03-31-2009, 03:47 PM

As J mentioned, don't forget to add in back workouts.
If you work out at home, great. You can use a BB for rows or DB's if you don't have a BB. You can go get one of those pull-up bars that you stick in a door way and utilize that.
There are people here that work out at home with some key pieces of equipment and have great success.

**Gazhole** · 03-31-2009, 03:54 PM

I've been meaning to build a piece of all purpose training equipment.

2 x 2mtr length chain.
2 x karabiners.
2 x cable machine handles.

Sling them over tree branches for easy pullups/dips/supine rows.

Overhead press them.

Put them on your back/raise your legs in them for pushups

Squat with them on your back.

Goodmorning/deadlift them, and variations.

Attach them to heavy things and drag them. Maybe a loved one!

Curl/tricep extend them.

You get the idea. A 2mtr length of chain will be fairly heavy if you get a particularly thick gauge. I've been meaning to do it lately, but now that the holiday is here i have a chance.

**Ben dur** · 03-31-2009, 06:45 PM

an olympic barbell and a pullup bar is all i have at home

and on any givin day i can do my entire workout at home

not the greatest for doing heavy back squats

but thats about the only exercise that is limited by this amount of equimpment

**Infinatrix** · 03-31-2009, 08:56 PM

Well, i got the whole training split idea but I'm still not sure what muscles to group with what muscles. Can some1 give an example of a training split used for muscle growth? Again, goal is muscle growth mostly on upper body.

**Ben dur** · 03-31-2009, 09:13 PM

push

pull

legs

thats

(chest, shoulders, tris)

(back, traps, bis)

(ass, hams, and thighs)

**OuiSwim** · 04-01-2009, 08:59 AM

I noticed the "Mostly growth on the upper body". I'll just reiterate what I've heard from everyone else here, you CANT just train one part of the body, you need to train it equally. Don't sacrifice legs!

Something needs to carry all that muscle around, and you dont want chicken legs.

**T_man** · 04-01-2009, 09:06 AM

Originally Posted by OuiSwim

I noticed the "Mostly growth on the upper body". I'll just reiterate what I've heard from everyone else here, you CANT just train one part of the body, you need to train it equally. Don't sacrifice legs!

Something needs to carry all that muscle around, and you dont want chicken legs.

Well, you can really (look at all those upper body freaks on stilts), but I would advise work legs too. Infact working your legs will make your upper body grow even more than it would have!

**Gazhole** · 04-01-2009, 09:42 AM

A balance between upper and lower is critical for lower back and knee/ankle health IMO.

**Infinatrix** · 04-01-2009, 05:19 PM

Well, yea I did include legs in my workout. I just hope I can see improvement in this new routine!

**OuiSwim** · 04-02-2009, 08:28 AM

Originally Posted by Ben dur

push

pull

legs

thats

(chest, shoulders, tris)

(back, traps, bis)

(ass, hams, and thighs)

That's the split I use, and most people at the gym I go to use. Maybe try this? It's pretty solid.

**T_man** · 04-02-2009, 10:22 AM

glutes hams and quads dont you mean

thighs consist any part between pelvis and knee

and if you type ass workout into google i'm sure you'd get nothing but porn

**Ben dur** · 04-02-2009, 04:04 PM

Originally Posted by T_man

glutes hams and quads dont you mean

thighs consist any part between pelvis and knee

and if you type ass workout into google i'm sure you'd get nothing but porn

yeah i guess

lets get all fucking technical

**Ngordyn** · 04-02-2009, 04:25 PM

ass workout - Google Search

not true , therefore ass can be used lol

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