Advice on my Routine Needed

[RnRGirl]

3 sets 12 reps on all listed
Sun - Legs
Squats
Leg Ext.
Stiff Leg Lifts
Leg Press
Lunges
2o min cardio

Mon - back
11:30 30 min cardio @ work
6:00 pm
1 Arm rows
DB Pullovers
Pullups
Lat pulldown
20 Min Cardio

Tues
OFF

Wen - Chest
11:30 30 min cardio @ work
6:00 pm
Incline DB Press
Incline Flies
Chest Dips
Cable Crossovers
20 min cardio

Thur - Calves & Shoulders
11:30 30 min cardio @ work
6:00 pm
one leg calf raise
standing calf raise
seated calf raise
calf press
Bent over Lat raise
Shoulder Press
Upright Row
Front Raise
20 min cardio

Fri
Off

Sat - biceps & triceps
DB Curls
Triceps kickback
preacher curl
tricep pressdown
Hammer Curl
Overhead Ext.
20 min cardio

Then I start all over again

 

[Freeman]

I could never do cardio the day after legs, i'd fall all over the place. But, then again, I haven't done cardio in a very long time!

 

[perfecto]

ure missin flat db press those are the best

Can anyone describe the diff ways of performing dips to hit your shoulders, tri's and chest? are there diff methods for doin em to hit each of those muscle groups?

 

[Freeman]

To target the chest you have to lean forward more...for tris, try to keep your body vertical, or maybe think about leaning slightly back...I have never heard of dips for shoulders...

 

[perfecto]

thanx

i always thought the further down u go the more shoulder ure usin but it doesnt seem right and cud cause some injury, thats why i ask

 

[Freeman]

Hmmm, possibly...shoulders seem to be the body part that is most often injured during weight lifting...

 

[Jodi]

OMG way too much cardio. Your doing cardio twice a day on some days. Good waste of LBM!

I would stick with 2 20min. HIIT sessions and 1 30-45 min. traditional cardio per week.

If you can do cardio after training legs, you need to work your legs harder.

 

[RnRGirl]

what is HIIT

 

[Jodi]

High Intensity Interval Training

Here's some reading on HIIT

 

[jadakris31]

for chest ive been doing on week 1

flat bench x4
incline dumbells x4
dips x2
cable crosses x3


week 2 i switch it up(dumbells to bar).. is it a good idea??

flat dumbell x4
inlcine bench x4
dips x2
cable crosses x3

 

[Freeman]

I think that's an ok routine....might think about doing some decline BB or decline DB presses...

 

[jadakris31]

so its a good idea to switch up dumbells and barbells every week ... yea im gonna throew in DB every other week -- you said this is an "ok" routine for chest .. what would be better for gaining mass...

 

[Freeman]

I think this routine would be acceptable. To gain mass, I like to follow similar routines and make sure I keep it heavy. I'll do 3 sets of chest (with one good warmup not included) and have reps be around the 5-6 rep range...