Is anything wrong?

[GodLift]

Hey guys here my lifting schedule. Please tell me if u think there is anything wrong w/ it.

day 1: back bi's
day 2: Chest shoulders tri's
day 3: Legs
day 4: rest
day 5: rest

After day 5 I go back to day one right away.

If it matters, here's my stats

Age: 17
weight: 185
BF% : 8
height: 5'10"

 

[Scotty the Body]

Your plan is Ok, what have you been doing so far?
What kind of exercises, number of sets, reps are you doing now?

You'll have to make sure your diet and rest is good so you don't get burnt out.

Personaly, I stick with a 3 day split, working each muscle once a week but then again, I'm not 17.

 

[soon2Bswoll]

Im 16 and I would go on a 3 day split like Scotty said workin on M-W-F. Try to leave the weekends for rest or cardio depending if your bulking cuttin or just gettin into shape. Also be sure to get plenty of rest and food in you. Just tell us what your rountine and goals are and we will help.

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Got Muscle?

 

[Arnold]

I would put a rest day between day 1 and day 2.

 

[GodLift]

My goals are to bulk up before cutting this end of spring. I take Prolab Glutamine & Phosphagen HP and also 2 times a day I take Designer Protein. I try to get 9 hours of sleep every night, and even more on weekends. I will change my workout by what u said, putting a rest day in between day 1 and 2.
Here is what my workout's consist of...

Back sets
Lat pulldowns 2 X 8 & 1 x 6
Rows 3 x 8

Bi's
Standing BB curls 2 x 8
Standing DB curls 2 x 8
Preacher curls 3 x 8
Hammer curls 1 x fail (max of 15)

Chest
BB bench press 2 x 8 1 x 6
DB bench press 2 x 8
DB inclined press 2 x 8 1 x 6
Flat bench DB flies 1 x fail (max of 15)

Tri's
Tri extensions 3 x 8
Skull crushers 3 x 8
(plus what ever tri workout i get by doing chest)

LEGS.......
Squats 1 x 10 1 x 8 1 x 6
Leg press 2 x 8 1 x 6
Leg curls 2 x 8
Leg extensions 2 x 8

Please tell me if any of these should be switched around or if i should be doing somthing that im not or vise versa... Thanks for any replies...

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Http://www.godlift.homestead.com/ryanbeg.html

 

[soon2Bswoll]

On your flyes I would do 7-9 with a weight i can do till failure. I would also add deadlifts to your program. Even though they are difficult to do with good form they do have good results. For rows you should do straight bar bent over rows and upright rows because I believe they hit your traps the best. You also should add something for your shoulders. I reccommend military or behind the neck presses 2X8 and lateral raises the same. You can switch the military and behind the neck everytime you work. Othwerwise you have a pretty solid program. Also a 90 min nap after workouts releases a growth hormone as you sleep so do that too!! I hope this helps you a little.

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Got Muscle?

[This message has been edited by soon2Bswoll (edited 01-02-2001).]

 

[devastation25]

MY RESPONSES ARE BY THE ASTRICK

Originally posted by GodLift:
My goals are to bulk up before cutting this end of spring. I take Prolab Glutamine & Phosphagen HP and also 2 times a day I take Designer Protein. I try to get 9 hours of sleep every night, and even more on weekends. I will change my workout by what u said, putting a rest day in between day 1 and 2.
Here is what my workout's consist of...

Back
*ADD DEADLIFTS HERE
Lat pulldowns 2 X 8 & 1 x
*ALTERNATE WITH CHINS IF YOUR ARE GOING TO DO LAT PULL DOWNS
Rows 3 x 8

Bi's
Standing BB curls 2 x 8
Standing DB curls 2 x 8
Preacher curls *I WOULD DROP THESE 3 x 8
Hammer curls 1 x fail (max of 15)

Chest
BB bench press 2 x 8 1 x 6
DB bench press 2 x 8
*DROP ONE OF THE ABOVE AND ADD WEIGHTED DIPS
DB inclined press 2 x 8 1 x 6
Flat bench DB flies 1 x fail (max of 15)

Tri's
Tri extensions 3 x 8
Skull crushers 3 x 8
(plus what ever tri workout i get by doing
chest)
*TRIS LOOK OK, BUT I WOULD THINK ABOUT ADDING CG BENCH AND DROP EXTENSIONS

LEGS.......
Squats 1 x 10 1 x 8 1 x 6
Leg press 2 x 8 1 x 6
Leg curls 2 x 8
Leg extensions 2 x 8
*I WOULD ADD IN SLDL AND DROP LEG EXT.

Please tell me if any of these should be switched around or if i should be doing somthing that im not or vise versa... Thanks for any replies...

[This message has been edited by devastation25 (edited 01-02-2001).]

 

[Scotty the Body]

Well the first thing I noticed was your doing 6 sets for back, a large muscle and 8 for bi's, a small muscle.
Here's what I'd do if your going to be doing each muscle every 5 days like you first said.

Back sets
Lat pulldowns 2 X 6-8
Deadlifts 2 x 6-8
Rows 2 x 6-8
Shrugs 1 x 10

Bi's
Standing BB curls 2 x 8
Preacher curls 2 x 8
Hammer curls 1 x fail (max of 15)

Chest
BB bench press or DB 3 x 8
DB inclined press 2 x 8 1 x 6
Flat bench DB flies 2 x 8-10

Tri's
Tri extensions 2 x 8
Skull crushers 2 x 8
Narro grip Bench 2 x 8

LEGS.......
Squats 1 x 10 1 x 8 1 x 6
Leg press 2 x 8 1 x 6
Leg curls 2 x 8
Leg extensions 2 x 8
Calf raise 2 x 10

Shoulders
Millitary press 2 x 8
Arnolds 2 x 8
bent over lateral raise 2 x 8

All sets are working after some warmup, I would try to go to failure on at least the last set if not both.