THE WORKOUT PLAN!!! *needs critique/suggestions*

tomxe36 · 10-27-2009, 04:19 AM

I am 19 years old and weigh 140lbs. I eat about 3500 calories a day. I work out about 4 times a week.

Day 1: Chest and Biceps
Day 2: Triceps and Shoulders
Day 3: Back and Abs
Day 4: Legs

I do 5 sets of 6 heavy reps. I do 4 workouts per muscle. So for example for Day 1, I work out Chest then biceps then back to chest then biceps again etc...

I rest around 90 secs per set. So im at the gym for about 2 hours.

ANY SUGGESTIONS ???

Basically my goal is gain alot of mass and reach 165 lbs.

hellawaits77 · 10-27-2009, 04:47 AM

I personally wouldn't do shoulders and tri's the day after chest. After a good chest workout, your delts (especially front) will be tight and maybe even sore. You might consider swapping days 2 + 4.

From what you wrote, it appears you lift every day. Is this true? I wouldn't do that.

Also, 5 sets of 4 exercises equals 20 sets. For most people, that's a lot of volume for small muscles, like bi's and tri's. You might want to back of to 3 sets for each exercise.

tomxe36 · 10-27-2009, 05:00 AM

Quote:

Originally Posted by hellawaits77

I personally wouldn't do shoulders and tri's the day after chest. After a good chest workout, your delts (especially front) will be tight and maybe even sore. You might consider swapping days 2 + 4.

From what you wrote, it appears you lift every day. Is this true? I wouldn't do that.

Also, 5 sets of 4 exercises equals 20 sets. For most people, that's a lot of volume for small muscles, like bi's and tri's. You might want to back of to 3 sets for each exercise.

if i only do 3 sets i feel like its not enough though.

hellawaits77 · 10-27-2009, 05:45 AM

Do what you want but it's just my suggestion. If you're training w/ enough intensity 20 sets for biceps or triceps will be overkill.

If you don't like people's opinions, don't ask. I assume you've posted to hear people's opinion's, and that was mine.

tomxe36 · 10-27-2009, 07:09 PM

bump~

USMARINE8152 · 10-27-2009, 07:50 PM

Quote:

Originally Posted by tomxe36

I am 19 years old and weigh 140lbs. I eat about 3500 calories a day. I work out about 4 times a week.

Day 1: Chest and Biceps
Day 2: Triceps and Shoulders
Day 3: Back and Abs
Day 4: Legs

I do 5 sets of 6 heavy reps. I do 4 workouts per muscle. So for example for Day 1, I work out Chest then biceps then back to chest then biceps again etc...

I rest around 90 secs per set. So im at the gym for about 2 hours.

ANY SUGGESTIONS ???

Basically my goal is gain alot of mass and reach 165 lbs.

Well honestly 2 hours in the gym is really all on you. If your getting results keep at it. Some folks can do that. I use to spend hours a day in the gym and didnt get much out of it and felt really overtrained. I try to keep it at 1 hour. 4 days a week. Again it depends what your diet,sleep, and genetics are like. For me I cant train legs the day after back since my lower back is sore and I like to split up other things like training chest your 1st day then the next day your doing shoulders to me your shoulders will be burnt out. again its just MO.

tomxe36 · 10-28-2009, 03:32 AM

Quote:

Originally Posted by USMARINE8152

Well honestly 2 hours in the gym is really all on you. If your getting results keep at it. Some folks can do that. I use to spend hours a day in the gym and didnt get much out of it and felt really overtrained. I try to keep it at 1 hour. 4 days a week. Again it depends what your diet,sleep, and genetics are like. For me I cant train legs the day after back since my lower back is sore and I like to split up other things like training chest your 1st day then the next day your doing shoulders to me your shoulders will be burnt out. again its just MO.

yeah well i eat about 3000 calories a day. but my sleeping schedule is not very good, i sleep around 4am and get about 9 hours of sleep.

USMARINE8152 · 10-28-2009, 11:11 AM

Quote:

Originally Posted by tomxe36

yeah well i eat about 3000 calories a day. but my sleeping schedule is not very good, i sleep around 4am and get about 9 hours of sleep.

Well 9 hours is good. I work midnights so I don't go to bed till 7am. I still get 8 hours in. Again bro your routine is what I think you need to redo.

tomxe36 · 10-28-2009, 02:51 PM

Quote:

Originally Posted by USMARINE8152

Well 9 hours is good. I work midnights so I don't go to bed till 7am. I still get 8 hours in. Again bro your routine is what I think you need to redo.

what would you change in it?

TheAlmightyJad · 10-28-2009, 02:54 PM

Chest/Tris
Rhomboids/Bis
Rest
Lower Back/Legs
Shoulders/Lats
Rest
Rest

Bench
Row
Deadlifts & Front Squat
Military Press & Weighted Pullups

Here, prioritize these and you got a legit 4 day split.

Reason why lats aren't with rhomboids on Tuesday is because Lat soreness/Pullups will affect your military press..

And you can do face pulls and pullups on that Friday (Shoulders/Lats Day)

tomxe36 · 10-29-2009, 02:33 AM

Quote:

Originally Posted by TheAlmightyJad

Chest/Tris
Rhomboids/Bis
Rest
Lower Back/Legs
Shoulders/Lats
Rest
Rest

Bench
Row
Deadlifts & Front Squat
Military Press & Weighted Pullups

Here, prioritize these and you got a legit 4 day split.

Reason why lats aren't with rhomboids on Tuesday is because Lat soreness/Pullups will affect your military press..

And you can do face pulls and pullups on that Friday (Shoulders/Lats Day)

ohh icic thanks