Hi everyone,
I would like to dshare my workout schedule with all of you, and get some feeddback from experts on this. I've been on and off with body of building for over 3 years, but I truly love it, not for showing off muscles or anything, but really it makes me feel healthy and realxed. I am 31 years old, 215 lb, 5:11. No smoking or drugs.
I kind of subscribe to the push/pull split. my workout is as follows :
Monday/Wednesday : Chest Triceps Shoulders
Chest :
4 sets Dumbbell Flat bench press
3 sets Dumbbell Flat bench Flys.
4 sets Dumbbell Incline bench press
3 sets Dumbbell Incline Flys.
Shoulders :
3 sets Dumbbell Arnold press.
3 sets lateral raises
3 set military press
Triceps :
3 sets Cable pressdown ( straight T Bar )
3 sets Cable pressdown ( Curved bar )
3 sets Cable pressdown ( With the rope )
3 sets one arm triceps extension.
Tuesday/Thursday : Lats, Legs, Biceps.
Lats :
3 sets Wide Grip Lat machine pulldown.
3 sets medium grip Lat machine pulldown.
3 sets medium grip Lat machine pulldown.
3 sets one arm dumbbel rows ( or cable rows )
3 sets Hyperextension.
Biceps :
3 sets Alternate Dumbbell Curls.
3 sets cable curls. ( T bar )
3 sets cable curls. ( curved bar )
Legs :
3 sets Leg extension.
3 sets leg curls.
3 sets seated machine push ( like a squate exercise). the gym I go to doesn';t have long bars for squats.
Friday and sunday Off
Saturday : Arms, shoulders and legs :
Biceps :
3 sets Alternate Dumbbell Curls.
3 sets cable curls. ( T bar )
3 sets cable curls. ( curved bar )
Legs :
3 sets Leg extension.
3 sets leg curls.
3 sets seated machine push ( like a squate exercise). the gym I go to doesn';t have long bars for squats.
Shoulders :
3 sets Dumbbell Arnold press.
3 sets lateral raises
3 set military press
Triceps :
3 sets Cable pressdown ( straight T Bar )
3 sets Cable pressdown ( Curved bar )
3 sets Cable pressdown ( With the rope )
3 sets one arm triceps extension.
As for Abs I use a circuit training method, where as in between sets I sneak in a quick 15 rep ab crunch or machine set. So
on average I come out with about 15 reps a day.
I live in a high rise building, the gym doesn't have a lot of advanced machines, hence I use dumbbells a lot.
Hope to get some analysis on this, thanks.
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Thread: New comer, my workout schedule
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04-07-2011, 11:59 AM #1
- Join Date: Nov 2010
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New comer, my workout schedule
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