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  1. #1
    Registered User Eric961996's Avatar
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    I need advice on my workout

    So basically this is how my workout is going. I'm not really bulking or cutting at the moment, more just getting active for sports based activity.

    Monday : Biceps and Back
    Tuesday : Cardio
    Wednesday : Chest and Triceps
    Thursday : Yoga
    Friday : Legs and Shoulders
    Saturday : Cardio
    Sunday : Rest

    Is this an efficient workout plan? What should I change about it? Where should I add abs? Thanks for reading.
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  2. #2
    Registered User Concat's Avatar
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    You may find doing cardio a day after legs is too much. Yoga or rest is more appealing to me. I prefer to have legs on a day by themselves, so a push/pull/legs routine would be my pick, but that's just preference.

    Your split seems pretty standard. You may want to list exercises, sets and reps for more feedback.
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  3. #3
    SBD magic15's Avatar
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    Originally Posted by Concat View Post
    You may find doing cardio a day after legs is too much. Yoga or rest is more appealing to me. I prefer to have legs on a day by themselves, so a push/pull/legs routine would be my pick, but that's just preference.

    Your split seems pretty standard. You may want to list exercises, sets and reps for more feedback.
    This^^^ and if you decide to do the cardio you might want to make it low intensity
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    Registered User backspace412's Avatar
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    If you are training for sports id go if it were me. heavy compound movements that build explosive strength and neuromuscular strength.

    Squats- front squats for good core stability and deep abdominal wall strenght , and postural strenght
    Deadlifts - strong postural strenght
    benchpress- translates well into football contact type sports
    clean and press - explosive strength and the ability throw heavy things over your head
    bent row - build the back like you build the front. so no muscular imbalances are formed
    pull ups - good upper compound ability to climb and pull yourself on to things
    dips - good for shoulder mobility tricep and chest development
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  5. #5
    Banned 5TR0NGMAN's Avatar
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    Bare in mind that if you want to grow muscle you have to up your calorie intake, so by doing yoga and cardio you may be using calories your body needs to help grow, I know you said you weren't bulking but yo must want some muscle to be lifting right?
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  6. #6
    Registered User Eric961996's Avatar
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    Originally Posted by 5TR0NGMAN View Post
    Bare in mind that if you want to grow muscle you have to up your calorie intake, so by doing yoga and cardio you may be using calories your body needs to help grow, I know you said you weren't bulking but yo must want some muscle to be lifting right?
    I have been eating more but it's more of a dirty bulk because i'm only 16 so my mom still cooks dinner for the family and I just eat what's put on the table. The rest of my diet is mostly in check but I can't get a proper count on calories unless I am choosing dinner or making my own ( which is impossible right now).

    I still don't know where I can fit abs in. I don't want to lose gains for other muscles to get abs so I was thinking of pairing it with cardio?
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