Workout Routine

[mtre9209]

I am currently doint the following workout routine and am getting ready to do a cycle in approx 6mths. Would I be able to turn the following into a six day routine (or even a seven day routine) by just doing day 1 (monday) on day 6 (saturday) and then on the following monday just do day 2 (tuesday) and keep rotating it like that every week when I start my cycle?

Day 1 Chest: Incline bench press / Bench press / cables / peck flys / AB's
Day 2 Back: BEnt over row / Lat pull down / Chin ups / seated row / rear flys
Day 3 Legs: Barbell squats / Leg press / leg extensions / walking lunges with dumb bells / AB's
Day 4 Shoulders: Shoulder press / side raises / upright rows / rear deltoids / shrugs / neck
Day 5 bis and tris: preacher curls / seated dumbell curls / cable biceps / skull crushes / tricep pull downs / tricep over head / dips / forearms / AB's
Day 6 Rest
Day 7 Rest

Also I have heard there is muscles that you can just constantly keep working out. One of these I was told was the AB's. Are you able to do them every night or should you best keep it too every second night?
Is there other muscles that you can constantly keep working??
Although I do understand the importantance of rest so I just dont want to over do it and achieve nothing.

Any help would be great, thanks

 

[Gazhole]

There are no muscles that don't require rest. Your abs are muscles just like any other, they aren't special. If you overwork them they'll get damaged just like anything else.

Theres no reason or benefit to training the abs so often anyway, really. If you're looking for a six-pack all you need to do is reduce your bodyfat and that's a product of diet management, not training.

That said, your program needs a lot of work. Its far to focused on pressing exercises and that sort of imbalance can lead to posture problems or injuries. This also applies to your lower body, where is the posterior chain work?

Theres also no need to dedicate a whole day to training your arms. They're tiny muscles and will get worked enough in big upper body exercises like rows and presses.

If you want to follow a bodybuilding/hypertrophy route my advice would be a four day split something like this:


Monday - Squats, Leg Press, Lunges, Leg Extensions, Calves
Tuesday - Bent Over Rows, Pullups, Inverted Rows, Shrugs, Curls
Wednesday - Off
Thursday - Deadlifts, Good Mornings, Hyperextensions, Leg Curls, Calves
Friday - Bench Press, Military Press, Dumbell Bench, Lateral Raise, Tricep Extensions
Saturday - Off
Sunday - Off


For the first exercise in each session do 5x5, for the second and third do 3x10, and for the other two do 3x15. Its a lot of work, but if you eat a shitload and get quality rest you'll pack on plenty of size with this program.

The differences are simply a better balance between all the major muscle groups (not only will this help with injury prevention, but it'll also look a lot more balanced in terms of aesthetics), more focus on compound exercises (these build the most muscle, nuff said), and more rest (you grow outside the gym, not inside it). Its still less than 20 sets a session, which for me is the golden rule.

Advantages of this split (as well as above) is a mix between heavier work with the 5x5 exercises, volume for compounds with 3x10, and theres still enough high-rep isolation for areas that generally need it with 3x15.

 

[Gissurjon]

There are no muscles that don't require rest.

I guess you keep that defibrillator on hand huh

 

[Gazhole]

I guess you keep that defibrillator on hand huh

The heart is cardiac muscle and obviously not in context. We're talking about weight training here, keep up!

 

[Gissurjon]

A fountain of knowledge you are!

 

[Gazhole]

A fountain of knowledge you are!

And you are Yoda.

 

[Gissurjon]

And you are Yoda.

I wish! that dude has redicilous strength to bodyweight ratio

 

[Gazhole]

I wish! that dude has redicilous strength to bodyweight ratio

Using the force while lifting would give you a bit of an advantage, lol.