Hows my split?

[hassaanu]

Monday:Bicep/back
3x8 bicep curls
3x8 hammer curls
3x8 curls while sitting down
3x8 lat pull down
3x8 midrows
3x8 some rear delt exercise
3xfailure some back exercise where you are on this thing and move your back up and down or something

Tuesday:Chest/Triceps/Shoulders
4x8 Bench Press
4x8 Chest Press
4x8 Some pec exercise where you move the handles to your side towards your chest
4x8 skull crushers
4x8 tricep pushdowns
4x8 the tricep exercise where you put the dumbbell behind your head and then raise it or somethign
4x8 Military press

Wednesday: Legs/Forearms
3x8 squat
3x8 lunge
3x8 leg press
3x8 calf raise
3x8 leg curls
3x8 leg extensions

Thursday:Back/Biceps
3x8 bicep curls
3x8 hammer curls
3x8 curls while sitting down
3x8 lat pull down
3x8 midrows
3x8 some rear delt exercise
3xfailure some back exercise where you are on this thing and move your back up and down or something

Friday:Chest/Triceps/Shoulders
4x8 Bench Press
4x8 Chest Press
4x8 Some pec exercise where you move the handles to your side towards your chest
4x8 skull crushers
4x8 tricep pushdowns
4x8 the tricep exercise where you put the dumbbell behind your head and then raise it or somethign
4x8 Military press

Saturday: Rest

Sunday: Legs/Forearms
3x8 squat
3x8 lunge
3x8 leg press
3x8 calf raise
3x8 leg curls
3x8 leg extensions

Along with all that, right when i wake up, every day i run 2.5-3 miles. Also i do 9 sets of crunches to failure each time along with 3 sets of pushups to failure.

You might have noticed i have no forearm exercsises in there, can anyone tell me of some forearm exercises possible with dumbbells, and if you can link me to a vid of them or something thanks.

Also, if theres anythign i should change or add, please tell me

Lastly, how intense should i make my sessions?

[hassaanu]

bump

[mortious]

Originally Posted by hassaanu

Monday:Bicep/back
3x8 Pull ups
3x8 Bench pull
3x8 seated cable rows
3x8 some rear delt exercise - failure
3x8 bicep curls
3x8 hammer curls - failure

Tuesday:Chest/Triceps/Shoulders
4x8 Dumbell bench press
4x8 Dips
4x8 Incline bench press
4x8 Military press
3x8 skull crushers - failure

Wednesday: Legs/Forearms
3x8 squat
3x8 lunge
3x8 leg press
3x8 calf raise
3x8 leg curls - failure
3x8 leg extensions - failure
3x 15 wrist curls
3x 15 wrist extns

Thursday:Back/Biceps
3x8 Pull ups
3x8 Bench pull
3x seated cable rows
3x8 some rear delt exercise - failure
3x8 bicep curls
3x8 hammer curls - failure

Friday:Chest/Triceps/Shoulders
Tuesday:Chest/Triceps/Shoulders
4x8 Dumbell bench press
4x8 Dips
4x8 Incline bench press
4x8 Military press
3x8 skull crushers - failure

Sat: rest

Sunday: Legs/Forearms
3x8 squat
3x8 lunge
3x8 leg press
3x8 calf raise
3x8 leg curls - failure
3x8 leg extensions - failure

It doesn't look terrible, but theres defenetly a few things which could be fixed up. Personally, i'd take some of the isolation exercises away for biceps, triceps as they are already being hit in the compound movements. I'll edit it to how i think it should look and you can decide whether or not it looks better.

Also, unless you're looking to lose fat, i wouldn't do cardio first thing in the morning as if you don't have enough energy your body can go into starvation mode and break protein (muscle) down into energy inorder to compensate from the lack of energy from carbohydrates.

As for the intensity, you should be going 0-3 reps to failure, start off further away from failure and then go closer to failure as you get further through your workout.

IE: On first exercise, go 2 reps away from failure, on second, go 1 rep from failure.

[hassaanu]

aight thanks, and yes im trying to lose some fat as well as gain muscle while doing so

[hassaanu]

bump
reps to anyone who helps:P

[hassaanu]

61 views, 1 reply
wtf, help please xD

[jGvasa]

Try varying your rep schemes on some workouts.

You need rows on your back workouts.

Your going to failure too much. You won't increase the weight like that.

You should not workout 5 days in a row. I would recommend working out no more than 2 days in a row without a rest. Example:

Sunday Rest
Monday Workout
Tuesday Workout
Wednesday Rest
Thursday Workout
Friday Workout
Saturday Rest

Or

Sunday Rest
Monday Workout
Tuesday Rest
Wednesday Workout
Thursday Rest
Friday Workout
Saturday Rest

[wisdommaster1]

you cant lose fat and gain muscle at the same time...search the threads

[karnavor]

Deadlifts and close grip bench press.

[Atheimetal]

If you can handle that volume and those workouts week in and week out, go for it.. but it is a lot. Also, consider varying the days. Don't do the same exercises each same day. Switch it up a little bit, or at least switch it up every month - two months. When I do two leg days in a week I usually have a higher and lower intensity day.

Also: DEADLIFT

[Atheimetal]

Originally Posted by wisdommaster1

you cant lose fat and gain muscle at the same time...search the threads

Yes you can. Easy to do on noobie gains if your muscles haven't reach their full potential and you're doing the right things.