My new work out - advice?

[astral37]

Hi all thanks again for all the helpful advice in the past. I realized I have been overtraining a bit the last month doing each body work fairly intenseley 3 times a week. So I took this week off to rest and plan to start my new routine next week. Any advice or modifications I should make to this would be greatly appreciated! Also for a few muscles wasn't sure on a good exercise. Keep in mind I have my goal is to gain mass and muscle size. Right now I'm a fairly decent BF %, 12% (could be better I guess), but just mainly want to focus on bulking up. I think my diet is fairly good, although sometimes I have trouble getting in enough meals during the day, although I do eat enough just at 3 meals sometimes due to my schedule Guess I can go to the nutrition forum for more help in that area.

Anyways here is my routine - Thanks!

My work out:


Monday:
-------

CHEST
Bench Press 3 sets 6-10 reps (pyramid?)
Machine Fly 3 sets 6-10 reps

TRICEPS
Overhand push down 3 sets 6-10 reps
Tricep Extension Machine 3 set6-10 reps
Chair Dip 3 sets 6-10 reps

ABS
crunches

Wednesday:
----------

BACK
Lat pull down 3 sets 6-10 reps
Back Extension 3 sets 6-10 reps
Machine Row 3 sets 6-10 reps

CALVES
Calf Raise 3 sets 6-10 reps
(any other good ones?)

SHOULDERS
Machine Shoulder press 3 sets 6-10 reps
(insert another shoulder exercise here, what would be a good one?)

ABS
crunches

Friday:
-------

TRAPS
Dumbell shrug 3 sets 6-10 reps
(what are other good trap exercises?)

BICEPS
Hammercurl 3 sets 6-10 reps
Barbell Curl 3 sets 6-10 reps
Concentration curl 3 sets 6-10 reps

ABS
crunches

Saturday:
---------

LEGS
Leg Press 3 sets 6-10 reps
Leg Extension 3 sets 6-10 reps
Leg Curl 3 sets 6-10 reps

-james

 

[jadakris31]

your working your tri's and bi's .. small muscle groups .. more then your chest and the same as your back and legs... i think more sets for chest/back/legs and a little less on the arms

 

[P-funk]

no squats?????

 

[astral37]

info

hi thanks for the feedback. will drop triceps and biceps to two exercises a piece for a total of 6 sets each. which chest exercise(s) should i add?


should i add squats to my list of leg exercises, or add it and take one of the others out? sorry i'm still quite new at this but learning fast. thanks for all the help

james

 

[tjwes]

Replace all the machine work with heavy compound movements and drop the isolation exercises.If you want big triceps for example ,lying extensions will yield better results than Tricep ext. Mach. presses for delts free weight.Squat ,Squat Squat!! The best thing yopu could do for overall mass is Squat!!Ya gotta try to eat better than that Carry food with you there are no easy ways out!!

 

[P-funk]

If you are doing legs on their own day go ahead and add the squats to what you already have. Also add so stiff leg dead lifts to make sure you are effectively hitting the hamstirn muscluature at the hip, leg curls don't work the entire hamstring. You may want to add some romainian deads everyonce in awhile or put them in with you back, which is what I do. And how about your calf raises?? Are you doing them seated or standing? You should really do both so that you can hit the gastrocnemius and the soleus properly.

 

[astral37]

ok

ok I will add squats. Right now i'm just doing standing calf raises with the machine, how do you do a sitting calf raise? is there a good site with illustrations of different exercises? any other ideas for good chest exercises, maybe add a decline bench press?

james

 

[P-funk]

deated calf raises are done in a seated calf raise machine.

good chest exercises:

15-30 degree incline bench press
flyes
decline bench press
neutral grip dumbell press, keeping your elbows/arms close to the body in order to keep the movement in the sagintal plane
push ups
flyes on swiss ball
cable cross over
dips

add stiff leg dead lifts also, your hamstrings will thank you.