Is My Workout Any good or Am I Wasting my Time

[jsteele31]

Hey guys, I've been working out steady for over 3 months (Past the magic 3 yay) and just recently I switched from a 4 day rotation to a full body workout, after reading the benefits and being 20. I am posting this cause I don't want to work out for 3 months and find out my workout program is crap and I wasted all this time haha, so here I go

Week:
Day 1: A
Day 2: B
Day 3: A
Day 4: B
etc.

(if any day I dont feel like working out like im to tired etc i skip the day for recovery)

Day A:

Warm Up / Strech
1. Barbell Rows (1 set warm up, 3 sets max, 6-8 reps)
2. Dead Lift (1 set warm up, 3 sets Max, 6-8 reps)
3. Power and Clean (3 sets max)
4. Bench Press (4 sets max)
- Refill Water Bottle, 3-5 Min Rest Period
5. Chin Ups Wide Grip(3-4 Sets depending)
6. Dips (3 Sets)
7. Solo Arm Triceps Raise behind head (2 sets light weight as many as I can do then switch arm)
8. Leg Press or Squat (4 Sets)
SUPER SET With Calf Raises (4 Sets Sync) Max Weight
9. Cable Cross Overs aka Cable Chest Flys or w.e. (3-4 Sets Depending Max Weight)
10. Bicep Curls (3 Sets)
11. Military Press (Machine 3 Sets)
SUPER SET with Machine Shrugs Max Weight (3 Sets Sync)

DAY 2:

I start with 45-60 Mins on Elliptical FAT BURN at 131 Heart Rate
Then 10 Mins of Abs / Core

Big Meal and Good Sleep

-----------------------------------------

Thanks for taking the time to read to this point Hope to hear some good constructive crit

[jsteele31]

No one help me out haha, been refreshing all day now im at the bottom of page 2 -.-

[braden101]

Sorry, it's crap, you may only be lifting twice a week but its just too much in a day man. In no particular order n just doesnt seem to be set out well at all.

I mean you've got like 7 compounds in one day, once you start lifting some decent weight there aint no way you gunna be able ot get through it all. You should aim your workout to be around an hour give or take 15 mins.

I dunno how heavy you lift atm but after 3 sets of squats im 15 minutes into my workout and feel stuffed.I couldnt imagine doing squats,deads,cleans,chins,rows,bench and presses all in one workout. F*CK THAT
.
Look through the stickies for a proven fullbody routine. Check out the link in my sig especially that fullbody link.

If you still insist on designing your own fullbody routine check out cowpimps templates! - http://forum.bodybuilding.com/showth...hlight=cowpimp

[jsteele31]

really? I am lifting decent nothing to big, more then the beginners that's for sure, I would work out 3-4 times a week cause its just every other day technically. Do you think I would get more out of a 4 day split then a full body in this case? I find I can make it through but I am dead dead fatigued after haha, I still manage to curl 45 pound weights 3-4 sets 6-8 reps at the end (notice its secound last) and military press 120 so I think my muscles can handle it.

[PuffinMyLye]

really? I am lifting decent nothing to big, more then the beginners that's for sure, I would work out 3-4 times a week cause its just every other day technically. Do you think I would get more out of a 4 day split then a full body in this case? I find I can make it through but I am dead dead fatigued after haha, I still manage to curl 45 pound weights 3-4 sets 6-8 reps at the end (notice its secound last) and military press 120 so I think my muscles can handle it.

I think you are missing one of the most important things when it comes to bodybuilding. Muscle is built OUTSIDE the gym. You break your muscle down in the gym and build it back up with proper rest and diet. You don't need nearly that much volume per session to stimulate a growth response. You'd be much better off with a 3-day a week full-body routine like Rippetoe's Starting Strength or Madcow's 5x5 (assuming you are squatting near 300+).

[Ntwarr]

I thought my workout was hardcore for volume, but u got me beat! lol

Too many sets! i would stay with no more than 24 total sets. Cut some exercises or pick different ones to stay in a 60 min time limit.

[jsteele31]

K well if I drop Curls, and Solo Tricep and Cable Flys does that make it work??? But wont those area's suffer because of it? I mean I am always open for suggestions on improvement

Scratch that I am going to try that Vincent Del Monte workout plan thing haha its all over youtube ill prob buy that and give it a go aka this thing vincedelmontefitness.com

[Yharbo]

K well if I drop Curls, and Solo Tricep and Cable Flys does that make it work??? But wont those area's suffer because of it? I mean I am always open for suggestions on improvement

Scratch that I am going to try that Vincent Del Monte workout plan thing haha its all over youtube ill prob buy that and give it a go aka this thing vincedelmontefitness.com

The only things you need to buy are a gym membership and food.

You can get all the free info you want from this website. Pick a routine from the stickies, learn proper form/nutrition, thank us all later.