what do guys think

[nlicursi]

i would like to start this tomorrow what do u guys think

Monday and Thursday
chest: dumbbell press, machine bench press and flys
shoulders: dumbbell shoulder press and lateral raise
triceps: close grip press and cable triceps extensions

Tuesday and Friday
legs: dumbbell squats, dead lifts,leg extensions and leg curls
back:seated cable row, lat pull down ans back extensions
biceps: cable preacher curl, barbell curls and hammer curl

Wednesday Saturday and Sunday off

and can some one tell me how many exercise sets and reps i should do for mass

 

[trapzilla]

There are too many cables and machines there for my liking. where is the bar work?

the split is interesting too if you can recover from it then fair play but it is doubtful. a better split would be;
Monday-chest +tris
Tuesday-legs
Thursday-back + bis
Friday-shoulders

that would be my preference

with regards to sets and reps i like 3-5 sets of 5-8 reps but also sets of 12-15 reps for blood in the muscle

 

[nlicursi]

cable and machine is because I'm doing it at home and thats what i have with some dumbbells. for the split is because i like to train the body parts twice a week instead of once. i got 30 lbs to lose so i want to build the muscle and burn the fat

 

[trapzilla]

Ok, fair enough on that front.

It is very hard to do both, focus on the fat loss then look to build mass. look through Built's homework 1 thread, that will point you in the right direction on the diet front.

 

[nlicursi]

for diet I'm using the abs book from mens halt that i like. but i also read the more muscle u have the more calories u lose and the more calories u lose the more fat u lose.

 

[trapzilla]

for diet I'm using the abs book from mens halt that i like. but i also read the more muscle u have the more calories u lose and the more calories u lose the more fat u lose.

Your right on that point but you may end up training across purposes.

to build muscle ideally you need a caloric excess to fuel the growth process, to lose fat you need a caloric deficit to burn the fat off as fuel. Unless your on AAS it is very hard to do both, is all i'm saying. but it is possible

I wish you all the best all the same.

 

[nlicursi]

thanks a lot for the advice.

 

[MDR]

Never liked squatting and deadlifting on the same day. I have a day for each, and accessory movements related directly to Deadlifting and Squatting. I also have two days for upper. I'm with Trapzilla in that I think you would be better off focusing on training with a caloric excess and bulking, or training w/ a deficit and cutting. Also that there is a lot of work being done with cables and such. I'd try to invest in a barbell set as soon as you can. Until then, other than possible problems with overtraining, it does look like a pretty workable setup, just very different from anything I've ever done personally. Good luck.

 

[patrickjfanning]

i would like to start this tomorrow what do u guys think

Monday and Thursday
chest: dumbbell press, machine bench press and flys
shoulders: dumbbell shoulder press and lateral raise
triceps: close grip press and cable triceps extensions

Tuesday and Friday
legs: dumbbell squats, dead lifts,leg extensions and leg curls
back:seated cable row, lat pull down ans back extensions
biceps: cable preacher curl, barbell curls and hammer curl

Wednesday Saturday and Sunday off




Look if you want to train each body part twice a week that's fine but you need to change up the exercises. Don't do the same workout twice a week. Also, with that type of training you don't want to over train so go easy as far as sets go. Maybe 3 sets per exercise. Light, medium then heavy. And when I say heavy I dont mean getting only 1 or 2 reps either. You want 6-8 clean reps with good form and full range of motion. The most important thing is form. I hope this helps...

 

[nlicursi]

i would like to start this tomorrow what do u guys think

Monday and Thursday
chest: dumbbell press, machine bench press and flys
shoulders: dumbbell shoulder press and lateral raise
triceps: close grip press and cable triceps extensions

Tuesday and Friday
legs: dumbbell squats, dead lifts,leg extensions and leg curls
back:seated cable row, lat pull down ans back extensions
biceps: cable preacher curl, barbell curls and hammer curl

Wednesday Saturday and Sunday off




Look if you want to train each body part twice a week that's fine but you need to change up the exercises. Don't do the same workout twice a week. Also, with that type of training you don't want to over train so go easy as far as sets go. Maybe 3 sets per exercise. Light, medium then heavy. And when I say heavy I dont mean getting only 1 or 2 reps either. You want 6-8 clean reps with good form and full range of motion. The most important thing is form. I hope this helps...

i was thinking about what you said i this is what i came up with i would like to know what you think

Monday
chest:dumbbell press and flys
shoulders:dumbbell shoulders press and lateral raise
triceps:close grip press and cable push down

Tuesday
legs: leg extension and leg curls
back: seated cable row and lat pull down
biceps: cable preacher curl and hammer curls

Thursday
chest: machine press and incline dumbbell
shoulders:Arnold dumbbell press and upright row
triceps: reverse grip triceps pushdown and dumbbell extension

Friday
legs: dead lifts and dumbbell squats
back: one arm dumbbell row and close grip pull down
biceps: dumbbell alternate curl and cable curl

 

[CaptainNapalm]

If your goal is to put on muscle mass then I would swap your isolation exercises for triceps with dips and swap the bicep accessory work with bb bent over rows. Other than that your workout looks okay.

 

[patrickjfanning]

i was thinking about what you said i this is what i came up with i would like to know what you think

Monday
chest:dumbbell press and flys
shoulders:dumbbell shoulders press and lateral raise
triceps:close grip press and cable push down

Tuesday
legs: leg extension and leg curls
back: seated cable row and lat pull down
biceps: cable preacher curl and hammer curls

Thursday
chest: machine press and incline dumbbell
shoulders:Arnold dumbbell press and upright row
triceps: reverse grip triceps pushdown and dumbbell extension

Friday
legs: dead lifts and dumbbell squats
back: one arm dumbbell row and close grip pull down
biceps: dumbbell alternate curl and cable curl

You got it. Looks good brother. One more thing though. The one element that separates your casual lifter from the bodybuilder is intensity. Use music (ipod) pre workout supplements and what ever motivation it takes. Give 110%. And listen to your body. Some days it might want to lift light. There's probably a reason it feels that way. Also, check your ego at the door. You don't need to impress anybody but yourself. Goodluck and keep us posted...

 

[nlicursi]

thanks ill keep you posted

 

[MrSaturatedFat]

sounds good bro

 

[mlc308]

You need a lot more bar and free weight work... screw cables.

 

[jessblanco]

cable and machine is because I'm doing it at home and thats what i have with some dumbbells. for the split is because i like to train the body parts twice a week instead of once. i got 30 lbs to lose so i want to build the muscle and burn the fat

use what ya got

 

[Curlingcadys]

cable and machine is because I'm doing it at home and thats what i have with some dumbbells. for the split is because i like to train the body parts twice a week instead of once. i got 30 lbs to lose so i want to build the muscle and burn the fat

sounds like you're on the right track now, continue to save and invest and build your home gym. I do the same thing, got a few bucks invested but its worth every penny.

 

[fightingdude]

Just do the training and see how it goes.

You should never judge something before you've tried it.

Not everyone is the same.