Can someone help me see his plan?

[Skyliner]

I made this plan yesterday outta boredom, and not exactly whether should I give it a try or not. So what you guys think of it? A few of the exercises contain more Sets, but that includes the warmup using lighter weights.

Monday- Cardio, Abs
Tuesday- Chest, Triceps, Shoulders
Wed- Off
Thursday- Back, Biceps
Friday- Cardio, Abs, Legs

Chest:

Incline Dumbbell Press: 3 x 12
Bench Press: 15 (60%), 12 (70%), 10 (80%), 8 (80%), 1-2 (95 %)
Cable Crossovers: 3 x 12
Pec Deck Flyes: 3 x 10 (Alternate with Cable Crossovers)

Triceps:

Rope Pushdowns: (12, 10, 10, 8)
Cable Pushdowns (Alternate with Rope Pushdowns)
Single Arm Pushdowns: (12, 10, 10)
Close Grip Bench Press: (15, 12, 12, 12)

Biceps:

Barbell Curls; (12, 10, 10, 8)
Hammer Curls: (12, 10,10)
Concentrated Curls: 3 x 12 (for shaping up)
Preacher Curls: 4 x 8 (Alternate with Concentrated Curls)

Back:

Wide Grip Pull Downs (3 x 10)
Close Grip Pull Downs (2 x 10)
One-Arm Dumbbell Bent-Over Rows (3 x 10)
Machine Seated Rows (Alternate with OADBOR)
Deadlifts (3 x 5)
Hyperextension 3 (3 x 8)

Shoulders:

Dumbbell Shrugs (3 x 12)
Seated Dumbbell Press (12, 10, 10)
Lateral Dumbbell Raises (12, 10, 10)

Legs:

Leg Extensions (4 x 12)
Leg Press (3 x 20)- I¡¯ll be performing with lighter weights
Leg Curls (3 x 10)
Calf Raises (3 x 15)

Abs

Floor Crunches: (3 x 20)
Leg Raises (3 x 15)
Knee Tucks (4 x 15)
Side Bends (3 x 15)
Side Crunches (3 x 10)
Torso Twist (3 Minutes)


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Work hard, play hard, and sleep well.

 

[Burger King]

IMO, for your current development, that routine is terrible!! Use a basic routine, all compound movements. Lift 3-4 times per week. Push, pull, legs is perfect. Go easy on the cardio. Increase cals and rest(sleep). Do squats!!

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Have it your way

 

[TheSupremeBeing]

Monday - Back/Biceps

Chins-2x5 (weighted), 1xFailure.
Barbell Row-2x5, 1x12
Shrug-2x10
Straight-Bar Curl-2x5

Wednesday - Chest/Shoulders/Triceps/

Decline Press-2x5, 1x12
Flye-2x5, 1x12
Shoulder Press-2x5
Skull Crusher-2x5

Friday - Legs/Abs

Squat-2x5, 1x12
Leg Ext-2x10
SLDL-2x5, 1x12
Calf Raise-2x10
Weighted Crunches-2x8-15

Do a progressive warm up set on the first exercise of each bodypart. Your warm up should like like this:

Set 1 - 50% working weight, 10 reps, 60 sec rest
Set 2 - 60% working weight, 8 reps, 60 sec rest
Set 3 - 75% working weight, 4 reps, 2 min rest
Set 4 - 85% working weight, 2 reps, 3 min rest
Set 5 - 90% working weight, 1 rep, 3 min rest

Add weight and/or reps to the bar every workout.

Stick to this routine until progress stops completely. Not when it slows, but when it stops.

Rest 3 minutes between sets of large muscle groups, and 2 minutes for small.

Use a full ROM on every exercise.

Do not stretch before training, stretch after.

And most importantly, be consistent and have faith in your routine.

Now go eat.



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Complex problems have simple, easy to understand, wrong answers.

 

[Skyliner]

Thanks alot for your plan TSB, it looks really good. I got a few questions though...

1) How will my plan be if a person using it is trying to bulk up instead?

2) What is Skull Crushers and how to do weighted crunches?

3) If I do Shoulder Press standing up and using a barbell, will that be considered as powerlifting?

4) Are reps. ranging from 8-12 OK?

5) For Chins, should I do it with Palms away or facing me?

Sorry for so many questions

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Work hard, play hard, and sleep well.

 

[TheSupremeBeing]

"1) How will my plan be if a person using it is trying to bulk up instead?"

Very good for bulking.

"2) What is Skull Crushers and how to do weighted crunches?"

Skull crushers = Lying tricep press. http://www.planetkc.com/exrx/lists/directory.html

Weighted crunches are the same as regular crunches except you hold a weight on your chest.

"3) If I do Shoulder Press standing up and using a barbell, will that be considered as powerlifting?"

No. Although this isn't one of them, the 3 powerlifting exercises are great for a bodybuilder.

"4) Are reps. ranging from 8-12 OK?"

Not the best, but ok. Just progress.

"5) For Chins, should I do it with Palms away or facing me?"

Facing you, with about a shoulder width hand placement.

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Complex problems have simple, easy to understand, wrong answers.