Hi new to this forum, pls review my workout plan

[Gonasd]

(1st Group)

Day1: Chest, Back, Bicep

1)Stiff legged deadlift (4 sets of 8-10 reps with 1 set warm uP)

2)Flat Bench Press ((4 sets of 8-10 reps with 1 set warm uP)

3)Pullups((4 sets of max reps )

4)Incline Bench Press (4 sets of 8-10 reps with 1 set warm uP)

5)Barbell CUrl (3sets) ,Underhand Pullups (3 sets)


Day2: Leg, Shoulder, Tricep

1)Squats(4 sets of 8-10 reps with 1 set warm uP)

2)Mili press(4 sets of 8-10 reps with 1 set warm uP)

3)Lunges(4 sets of 8-10 reps with 1 set warm uP)

4)Dumbell Front Raises(4 sets of 8-10 reps )

5)Close Grip Benching + Skull crushers (total 7 sets of 8-10 reps)

(2nd Group)

Day3:Chest, Back, Bicep

1)Flat Benchpress (4 sets of 8-10 reps with 1 set warm uP)

2)Barbell Rows (4 sets of 8-10 reps with 1 set warm uP)

3)Dips or Pullovers (4 sets of 8-10 reps with 1 set warm uP)

4)T-bar rows (4 sets of 8-10 reps with 1 set warm uP)

5)Dumbell curl and Hammer curl (total 7 sets)


Day4: Leg, Shoulder, Tricep

1) Squats (4 sets of 8-10 reps with 1 set warm uP)

2) Mili Press (4 sets of 8-10 reps with 1 set warm uP)

3)Lunges (4 sets of 8-10 reps with 1 set warm uP)

4)Side lateral raises (4 sets of 8-10 reps )

5)Bench Dips, Skull crushers (total 8 sets)


thats all a point to note is my workout is irregular which means sometimes i can only workout twice or thrice a week , thus sometimes for week1 i do 1st group and next week i do the 2nd group. this is due to work commitments.

[wannaBmoy]

How many times a week can you commit in the gym? What are your goals? This routine seems kind've thrown together without any real aim.

Originally Posted by Gonasd

(1st Group)

Day1: Chest, Back, Bicep

1)Stiff legged deadlift (4 sets of 8-10 reps with 1 set warm uP)

2)Flat Bench Press ((4 sets of 8-10 reps with 1 set warm uP)

3)Pullups((4 sets of max reps )

4)Incline Bench Press (4 sets of 8-10 reps with 1 set warm uP)

5)Barbell CUrl (3sets) ,Underhand Pullups (3 sets)


Day2: Leg, Shoulder, Tricep

1)Squats(4 sets of 8-10 reps with 1 set warm uP)

2)Mili press(4 sets of 8-10 reps with 1 set warm uP)

3)Lunges(4 sets of 8-10 reps with 1 set warm uP)

4)Dumbell Front Raises(4 sets of 8-10 reps )

5)Close Grip Benching + Skull crushers (total 7 sets of 8-10 reps)

(2nd Group)

Day3:Chest, Back, Bicep

1)Flat Benchpress (4 sets of 8-10 reps with 1 set warm uP)

2)Barbell Rows (4 sets of 8-10 reps with 1 set warm uP)

3)Dips or Pullovers (4 sets of 8-10 reps with 1 set warm uP)

4)T-bar rows (4 sets of 8-10 reps with 1 set warm uP)

5)Dumbell curl and Hammer curl (total 7 sets)


Day4: Leg, Shoulder, Tricep

1) Squats (4 sets of 8-10 reps with 1 set warm uP)

2) Mili Press (4 sets of 8-10 reps with 1 set warm uP)

3)Lunges (4 sets of 8-10 reps with 1 set warm uP)

4)Side lateral raises (4 sets of 8-10 reps )

5)Bench Dips, Skull crushers (total 8 sets)


thats all a point to note is my workout is irregular which means sometimes i can only workout twice or thrice a week , thus sometimes for week1 i do 1st group and next week i do the 2nd group. this is due to work commitments.

[Gonasd]

Originally Posted by wannaBmoy

How many times a week can you commit in the gym? What are your goals? This routine seems kind've thrown together without any real aim.

the number of times i can commit per week depends as much as i hate it... i work in a military camp medical centre such that sometimes i will have to sleep in medical centre when i have overnight duty. The number of overnight duties per week and which day i have overnight varies. Most of the time i would have 2-3 days per week when i can workout.

I know having irregular n not fixed workout days will affect my gains but theres nothing i can do until i leave my military camp

my goal is just to gain mass? mine is sort of a 2 day spilt where each workout varies a little .

[wannaBmoy]

Originally Posted by Gonasd

the number of times i can commit per week depends as much as i hate it... i work in a military camp medical centre such that sometimes i will have to sleep in medical centre when i have overnight duty. The number of overnight duties per week and which day i have overnight varies. Most of the time i would have 2-3 days per week when i can workout.

I know having irregular n not fixed workout days will affect my gains but theres nothing i can do until i leave my military camp

my goal is just to gain mass? mine is sort of a 2 day spilt where each workout varies a little .

How much previous weight lifting experience do you have? There are great 3x a week fullbody routines that you could probably follow to the T and progress immensely. Check into Starting Strength which is one of the stickies in the forum, if you're above that level, I'd suggest a 5x5 routine.

[Gonasd]

Originally Posted by wannaBmoy

How much previous weight lifting experience do you have? There are great 3x a week fullbody routines that you could probably follow to the T and progress immensely. Check into Starting Strength which is one of the stickies in the forum, if you're above that level, I'd suggest a 5x5 routine.

have been lifting for about a year with a 3 mth disruption in between, i must say i gained quite a amt of mass n bulked up from 51 kg to 69kg...

i have read up most of routines here, well i tried some routines before. In fact i tried Rippetoes prog before . I will look into rippetoes again then..

Just wana know wads wrong with my plan? M i mixing the wrong bodypart?

[Gonasd]

erm any input pls??

[Gonasd]

any comments, appreciate it greatly