Monday: chest/shoulders
flat bench press 4 x 10 - 12
incline db press 3 x 10 - 12
decline db flyes 3 x 10 - 12
lateral raise 4 x 12
press behind neck 4 x 10 - 12
standing bb press 3 x 10 - 12
military db press 4 x 10 - 12
dips 3 x 10 - 12
Tuesday: back/traps
deadlifts 4 x 10 - 12
lat pull downs 4 x 10 - 12
bent over ex bar rows 3 x 10 - 12
db shrugs 3 x 10 - 12
cable rows 4 x 10 - 12
weighted pull ups 4 x failure
abs
Wednesday:
some ab work and rest
Thursday: legs
squats 4 x 10 - 12
leg ext. 4 x 12 - 14
calf raise 5 x 12 - 14
leg press 3 x 10 - 12
leg curls 4 x 10 - 12
db lunges 3 x 8 - 12
abs
Friday: biceps, triceps
db curl 4 x 12
narrow grip bench 4 x 10 - 12
skull crushers 4 x 10 - 12
bb curls (pyramid) 4 x 10 - 14
rope pushdowns 4 x 10 - 12
incline db curl 4 x 10 - 10
abs
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Does anyone have any comments (both positive or negative) or suggestions on my workout? Am I over training?
Along with this workout, I eat correctly, take 2 protein shakes a day, and creatine monohydrate. i am looking to gain muscle mass as well as overall bulk.
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05-15-2004, 07:12 PM #1
comments and/or suggestions on my workout
respect, honor, discipline, dedication
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05-15-2004, 07:31 PM #2
- Join Date: Apr 2004
- Location: Long Island, NY
- Age: 41
- Posts: 2,932
- Rep Power: 1908
YOu don't need to do 3 pressing movements for shoulders. That's too much. Just one of those, along with Lateral Raises will suffice. On Back day, I would do the weighted pullups instead of the lat pulldowns, meaning do the pullups second after deadlifts, and you really don't need the lat pulldowns if you're doing pullups. Lastly, for Legs, try doing Front Squats or Leg Press instead of Leg Extensions, and Stiff Legged Deadlifts instead of Leg Curls.
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05-15-2004, 07:44 PM #3
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05-16-2004, 11:52 AM #4
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05-16-2004, 02:03 PM #5
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