Throw my old training plan away, here's a new one!

[Skyliner]

I'm training for 6 months now and is fairly experience with dealing such stuff (esp. doing ab training). Here's my new plan (thanks to Charger and everyone else for their advise and info)

Note that since I'm doing only 1 department per week, I shall increase the amount of work a little.

MONDAY: 1) Abs 2) Biceps

TUESDAY: 1) Triceps 2) Chest

WENDESDAY: Cardio

THURSDAY: 1) Abs 2) Legs

FRIDAY: 1) Shoulders 2) Back

Abs: Decline Sit Ups (4 x 25), Typical Crunches (4 x 25), Decline Leg Raises (4 x 15), Pull Up Leg raise (4 x 15), Bend Oblique (4 x 15), Torso Twist (3 minutes)

Biceps: Concentrate Curls (3 x 20), Barbell Curls (4 x 12), Standing Alternate Dumbell Curls (4 x 12), Cable Curls (4 x 12)

Triceps: Cable Push Downs (4 x 12), Rope Push Downs (4 x 12), Dumbell Kickbacks (4 x 15), Close Grip Bench Press (4 x 15), Bench Dips (4 x 40)

Chest: Bench Press (4 x 12), Incline Dumbell Press (4 x 12), Cable Cross Over (4 x 12), Peck Dec Flyes (4 x 12), Handicap Push Ups (4 x 25)

Legs: Dumbell Squats (4 x 12), Leg Extensions (4 x 15), Smith Machine Squats (3 x 15), Standing Calf Raises (4 x 25)

Back: Wide Grip Behind Neck Pulldowns (4 x 12), Seated Cable Rows (3 x 15), Machine Seated Rows (4 x 15), Hyperextensions LV 3 (4 x 12)

I should be training my abs at home every Saturday as well with about 200 Crunches, and during my Cardio day at Wendesday, I'll go jogging. It's that ok?

Also, for the other training like Chest, Tris, etc, the first set will be a done with very light weights (to warm up).

I havn't got any plans for Shoulders yet, any ideas?

I believe my workout plan is still sorta overkill, but since I'm only training each department once weekly, it should be just fine. Also, since I'm sooo use to training my every depatment at least 4 times a week in the past, what should I do to get use of the current 1 department per week routine instead? Is that too little anyway?

Comments are needed

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

 

[Charger]

Not bad except I would try and work in the 8 to 12 range and increase weight instead of reps. As for dips I definitly would go with weighted dips if you are able to do 40(wow) As for cardio you know how I stand.
The biggest plus is your willingness to work hard for what you want, keep it up and you will get there!

 

[Arnold]

That is better!

Why do you put biceps on a separate day?

Are you using 5 different exercises every work-out on bi's & tri's and chest?

And why are the reps so high?

What is your goal?


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Just because the majority believes it, does not make it true!

<font size="1">[This message has been edited by Prince (edited 05-13-2001).]</font>

 

[Skyliner]

My goal is gaining more msucle mass, including getting a 6 pac. Yes, for the biceps, Tris and Chest, I'll do 4-5 different sorta exercise, and I should cut down all the reps to 12 (except for Abs). Unles I'm doing lighter weights, than 15. I'm used to that already.

To add on why I wanna do (3 x 20) for the Concentrate Curls, I read in a magazine by a Russian Expert saying one 'trick' for biceps. That's doing very high reps and short sets. Thus I wanna give this a shot, and change it from (4 x 12) to (3 x 20). OK, maybe for this, I'll get 2 Sets instead.

Is doing Cardio (jogging) on my rest day Wendesday affect anything or will it help me heal up the muscles?

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

 

[Burger King]

I would move back to a day by itself and perhaps do biceps with shoulders. It looks better than your other split.

Lower volume would be better if you train with any kind of intensity.

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Have it your way

 

[Mule]

I see we like to work the beach muscles.

 

[walter]

you don't want to work your bicep's before your work your tri's. That is a big mistake.

 

[Skyliner]

Originally posted by walter:
you don't want to work your bicep's before your work your tri's. That is a big mistake.

Mind telling me why?

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

 

[Skyliner]

Someone plz confirm with me whether is it really a mistake to train Biceps before Triceps. Cause if that's the case, I need to change my plan again and train Tris on Monday and Bics on Tuesday instead.

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.

 

[Scotty the Body]

Originally posted by walter:
you don't want to work your bicep's before your work your tri's. That is a big mistake.

I've been doing arms together for about a month now and don't have any problems doing Bi's before Tri's, I'd like to hear why you thing it is a big mistake?

Skyliner, you are 120 to 130lb right?
If so, I think you need to forget about concentration curls and kickbacks and concentrate more on core movements to get your body to grow. You need to "EAT alot of good food, get plenty of rest and work in the 4-8 rep range to put some size on you.
I think your high volume training is holding you back, try lower with fewer exercises. Use more core movements and use heavy weight.



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Just another day in the gutter

 

[Scotty the Body]

<FONT size="5">Try Hulks routine!!!</FONT s>
I also think it'll work much better for you.

I'd stay away from Wannabebig though, those guys will corrupt your mind.

hahahaha

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Just another day in the gutter

 

[Arnold]

Originally posted by Skyliner:
Someone plz confirm with me whether is it really a mistake to train Biceps before Triceps.

I would also like to know why it's a BIG mistake???

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Just because the majority believes it, does not make it true!

 

[Mule]

Well my reasoning is that the tricep is the biggest part of the arm. Why wouldnt you want the Bicep to get the full potential of the work out when your tri is the bigger muscle. See what I'm saying. I do both at the same time. One Tri then one BI and so on. But who listens to an ASS.

 

[Skyliner]

Thanks for the routine Hulk, I'll give it a shot (even though it's kinda little, which might tke a while for me to get use to it).

But since I'm training my Bics on the first day and Tris on the 2nd, I don't think there's any probs, right? Furthermore I didn't train them on the same day, but on 2 seperate days with just the smaller muscle (Bics) starting the training first.

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I don't have a great body, but as long as I work hard like now, I'm gonna reach there.