Can I improve this workout?

[ssk]

Hello all,

I'm pretty much a weightlifting newbie so I need some help to see if this workout is all right. I'm just getting started in the gym after years of neglecting my upper body.

3 Sets of 12 each

DAY 1 Back-Triceps
20 minutes cardio
Wide-grip Pullups
Low Row
Lat Pulldown
DB Kick
Dips
Crunches

DAY 2 Legs
20 minutes cardio
Calf Raise Standing
Leg Press
Leg Exten. / Leg Curls
Crunches

DAY 3 Back-Shoulders
20 minutes cardio
Lat Pulldown
Shoulder Press
DB Side Raise / Cable Front Raise
Rear Delt Machine
Crunches

DAY 4 Chest-Biceps-Forearms
20 minutes cardio
Flat Bench Press
45 OR 60 degree Incline DB press
Preacher Curls
Outer Standing Curls
Barbell Reverse Wrist Curls
Barbell Wrist Curls
Crunches

Any help or suggestions are greatly appricieted

Thanks
ssk

 

[Arnold]

I just glanced over it, and one major problem is you do not want to work your back twice in three days!

 

[ssk]

Why not 2 back days in 3?

Part of the reason I've gone to the gym is to get rid of some nagging back muscle fatigue. I need better posture while sitting in front of the computer all day.

I've been at it for about a month and haven't noticed any discomfort.

 

[Arnold]

Because you muscles need to recover. You should wait at least 5 days. I work each muscle group once every 7 days.

If you have fatigue in your back, working it every 2 days will only make things worse. Maybe get some massage therapy.

 

[ssk]

Would you suggest adding the shoulder exercises to one of the other days, or keeping a shoulder day and dropping the back stuff?

I only lift on weekdays, weekends are for mountain biking.

 

[Mystic Eric]

Originally posted by ssk
Hello all,

I'm pretty much a weightlifting newbie so I need some help to see if this workout is all right. I'm just getting started in the gym after years of neglecting my upper body.

3 Sets of 12 each

DAY 1 Back-Triceps
20 minutes cardio
Wide-grip Pullups
Low Row
Lat Pulldown
DB Kick
Dips
Crunches

DAY 2 Legs
20 minutes cardio
Calf Raise Standing
Leg Press
Leg Exten. / Leg Curls
Crunches

DAY 3 Back-Shoulders
20 minutes cardio
Lat Pulldown
Shoulder Press
DB Side Raise / Cable Front Raise
Rear Delt Machine
Crunches

DAY 4 Chest-Biceps-Forearms
20 minutes cardio
Flat Bench Press
45 OR 60 degree Incline DB press
Preacher Curls
Outer Standing Curls
Barbell Reverse Wrist Curls
Barbell Wrist Curls
Crunches

Any help or suggestions are greatly appricieted

Thanks
ssk

Firstly, doing cardio before a work out is not exactly a wise idea. Doing cardio depletes your glycogen stores, and working out right after will only induce catabolic results. Not only will you loose muscle, you will have weaker workouts. Secondly, there isn't really any need of doing abs every day. Your abs are a muscle just like any other; they need time to recuperate. During the first day of your workout, you have wide grip pullups, and lat pull downs. That's rather redundant. There's no need to do pull downs after pullups. As well, don't do DB kickbacks before dips. Dips are a compound exercise and you don't want to weaken your triceps before doing them. On day two, i would definately incorporate some squats. If you're only going to do leg press, do not just only do leg extensions after that. Your hamstrings will be lagging as a result. It seems like you're taking your leg work out rather easy. I would have this as a leg work out:
Squats: 3 x 8-10
Leg press: 2 x 8-10
Stiff leg Deads: 2 x 8-10
Leg Curls: 1 x 15

I definately would not do back within two days of each other. Not a good idea.

As for your volume, i guess that is fine. Everyone is different. For myself, i usually stick with low volume and high intensity, but that's just me.

 

[ssk]

Thanks Eric

I do leg curls as well as extentions on my leg day. For some reason I typed it up as "Leg Ext / Leg Curls" instead of putting each exercise on it's one line.

Thanks, both you and Prince have helped me improve my workout.

 

[gopro]

In your back training make sure you focus on perfect form and not so much on weight lifted. Make sure to always get a full stretch and a proper contraction by arching the lower back, and sticking out your chest to meet the bar. Work each repetition slowly and pause momentarily in both the stretch and contracted positions.

Each back workout should include some form of pulldown or chin...some form of seated row...and some form of bent row.

Vary your exercises and your grips at each workout for complete development.

Do some extra stretching for your back when your workout is complete.

Also incorporate some form of shrugging exercise into your back workouts, as well as, a good morning, hyperextension, and/or bent leg deadlift.

Work chest with the same intensity as back. As these muscles are antagonistic to one another, they must be in proper balance in development/strength to ensure good posture.

Good luck!