My KICK ASS Training Schedule..Critique Please

[TripperT]

Below is my tentitive training program. I have written many plan before, however for some reason this one is making my head SPIN trying to nail it down. Any suggestions on anythings such as # of sets and out workouts? Thanks in advance!!!

- John

Monday: Cardio/Abs

Cardio/Abs
? Elliptical: XX min.
? Decline Crunches (abs): 2+ Sets
? Side Bends (oblique): 2+ Sets
? Heel Touches (oblique): 2+ Sets
? Decline Oblique Crunches: 2+ Sets

Tuesday: Shoulders/Lower Back/Forearms

Shoulders
? Warm-up: Rot. Cuff - 5min
? Front Raises: 3 sets
? Lat Raises: 3 sets
? Upright Rows: 3 Sets
? Dumbbell/Barbell Shrugs: 3 Sets

Lower Back
? Back Curls (machine/free): 4 Sets

Forearms
? Reverse Barbell Curls: 2 Sets
? Palms-Up Wrist Curls (bb or db): 2 Sets
? Palms-Down Wrist Curls (bb or db): 2 Sets
? Wrist Roller (rope): 2 Sets


Wednesday: Cardio/ Biceps/Triceps/Abs

Cardio/Abs
? Elliptical: XX min.
? Decline Crunches (abs): 2+ Sets
? Side Bends (oblique): 2+ Sets
? Heel Touches (oblique): 2+ Sets
? Decline Oblique Crunches: 2+ Sets

Biceps (Heavy)
? Warm-up: Curls (light)
? Standing Dumbbell Curls: 3-4 Sets
? Concentrated Curls: 3-4 Sets
? Preacher: 3-4 Sets

Triceps (Heavy)
? Warm-up: Pull Downs (light)
? Cable Pull Downs: 3-4 Sets
? Dips: 3-4 Sets
? Seated Overheads: 3-4 Sets

Thursday: OFF

Friday: Cardio/Abs/Chest/Triceps

Cardio/Abs
? Elliptical: XX min.
? Decline Crunches (abs): 2+ Sets
? Side Bends (oblique): 2+ Sets
? Heel Touches (oblique): 2+ Sets
? Decline Oblique Crunches: 2+ Sets

Push-Ups (AM-Mid)

Chest
? Cables: 3 Sets (warm-up)
? Incline Dumbbell Press: 4 Sets
? Pec Deck: 3 Sets

Triceps (Heavy)
? Cable Pull downs: 4 Sets
? Dips: 3 Sets


Saturday: Legs/Calves

Legs
? Warm-up: Bike - 5min
? Leg Press: 4 Sets
? Squats: 3 Sets
? Leg Extensions: 2-3 Sets

Calves
? Warm-up: Stretching
? Seated Calf Front Raises: 2 Sets
? Seated Calf Rear Raises: 2 Sets
? Calf Press: 2 Sets


Sunday: Hamstrings/Back/Calves

Hamstrings
? Warm-up: Bike - 5min
? Sitting/Laying Leg Curl: 4 Sets

Back
? Seated Cable Rows (close grip): 3 Sets
? Lat Pull-Downs (wide-grip): 2 Sets
? Lat Pull-Downs (close-grip): 2 Sets
? Standing Rows: 3 Sets

Calves
? Warm-up: Stretching
? Seated Calf Front Raises: 2 Sets
? Seated Calf Rear Raises: 2 Sets
? Calf Press: 2 Sets

[juice1348]

thats nuts...maybe overtraining a bit...you are going to exhaust yourself. Tone it down a notch brother.

[MISSINGLINK]

What is a back curl??? You don't need to be lifting for that many days. It will only lead to overtraining if you don't deload or take time off. Personally I have seen ab crunches, oblique twists and a couple of movements that actually might require a barbell. What are your goals with this program. Personally, there are alot better programs out there.

[davinkwriter]

My advice would be to do what works best for you as far as number of sets and reps. If you check our my workout schedule you see that I do 8-12 reps but I do that for 4-6 sets. And that varies! I always first work to do each rep fully and each set to failure. I want 12 at least 8 even if I have to cheat or help myself towards the end. I think the thing here is decide what you are going for, your current skill level and abilities, and equipment, and go from there but go hard every time.
D.K.

[wisdommaster1]

didnt read the whole thing, but i recommend doing forearms with your biceps because ALOT of bicep work hits the forearms really well and it should cut down on the amount of exercises you do for forearms and save you time in the gym which it appears you will be spending alot

[TripperT]

Hows this look for an update??

[krzysolja]

Maybe You Should Take Some Stuff Out And Try Lifting 3 Days A Week Or 4.

[TripperT]

What should I remove? I tried to plan to hit every body part one day a week?

[Dark Phoenix]

One exercise of hamstrings compared to many for quads is not good.

[olinerules87]

no posterior chain work (hamstrings, glut, lower back)- big mistake

[TripperT]

I have hit hams quite light for a some time now, what are a few good ones to add on?

[olinerules87]

Originally Posted by TripperT

I have hit hams quite light for a some time now, what are a few good ones to add on?

romanian deadlifts, good mornings, glut ham raises

[TripperT]

What exactly are "good mornings"? That is one I have yet to hear of.

[olinerules87]

Originally Posted by TripperT

What exactly are "good mornings"? That is one I have yet to hear of.

try google next time

http://www.bodybuilding.com/fun/exer...l+Good+Morning

[jdjprimer19]

If you're goal is to lose weight and burn fat, add the cardio at the end when your glycogen stores are depleted. You will need the energy for lifting.

[TripperT]

When I train at night, as I usually do, my cardio is done bright and early. When I train in the morning, the cardio gets tossed in in the early evening usually?