is this a good workout?

[wanablifter]

monday
DEADLIFT 0 15,12,10,8,5,5,3
BARBELL ROW - 10,8,5,5
BARBELL GOOD MORNING - 10,10
STANDING BARBELL CURL - 12,10,8,5,5
DUMBBELL WRIST CURL - 15,15
LAT PULLDOWN - 15,12,10,8,5,5

tuesday

wednesday
DUMBBELL SQUAT - 15,12,10,8,8,6
ROMANIAN DEADLIFT - 10,8,6,6,6
DUMBBELL STEP-UP - 10,8,6,6
BODY WEIGHT SQUAT - 20,20,20
BARBELL CALF RAISE - 15,15,10

friday
FLAT BENCH PRESS - 15,12,10,8,6,5,5,3
SEATED MILITARY PRESS - 10,8,5,5,3
CLOSE-GRIP BENCH PRESS - 10,8,5,5
INCLINE DUMBBELL FLYE - 10,10,10
OVERHEAD DUMBBELL EXTENSION - 10,8
BENT OVER RAISE - 10,8,5,5,3

 

[wanablifter]

tuesday and thursday running and jumping cardio stuff

 

[pumpit]

Are all of those work sets cause if they are that is way too many sets.

 

[wanablifter]

there all reps.

 

[wanablifter]

like deadlift 7 sets with 15 reps then 12 and so on adding weight each time.

 

[mad_mike]

I would quit doing so many sets. Try only doing 3 sets for most exercises.

 

[Scotty the Body]

Your reps and sets are to high, you won't be able to do deads very well on wed after doing them on monday. Why do body weight squats. And why are you doing a chest exercise then a shoulder then a tri, then chest, shoulder, tri again?

Are you cercut training? What are your goals? Your routine seems out of wack so I'm wondering if I'm missing something?

 

[Fade]

Too many sets. Finish your back
routine before you start into biceps. Do good mornings on leg day

Deads 3x5-8
Bentover rows 3x8-10
chins or pulldowns 3x8-10
barbell curls 2x8-10
preacher curls 2x8-10
wrist curls

Do barbell squats.
squats 3x10-15
legpress 2x8-10
stiff leg deadlifts 3x10
5 sec rest between sets for calves
standing calf raises 2x15-25
seated calf raise 2x15-25


flat bench 3-4 sets 5-10 reps
incline dumbell 3x8-10
military press 2x8-10
side lats 2x8-10
close grip bench 2x8-10
dips or pushdowns 2x8-10

This is just an example to give you an idea of what to do.

 

[wanablifter]

thanks fade... i dont knon scott i just found a paper in the weight room out of a magizine and liked the rutine so i started on it. it seems to work pretty well for me and i do do cercut training. like i said i was just wondering if it was a good work out or not. and the paper said to do body weight squats so thats what i do. i weight 230. this is a 6 week plan for at home.

 

[Scotty the Body]

Thats what I thought Wannablifter, use the workout Fade gave, it'll work MUCH better for you.

 

[wanablifter]

how can i fit power cleans in there?

 

[Arnold]

Originally posted by wanablifter
how can i fit power cleans in there?

You could alternate them with dead lifts: one week you do dead lifts, the next week you do power cleans.

I do this with squats, one week I squat on leg day, the next week I use a leg press machine.

 

[wanablifter]

ok thanks for the advice