Monday ( chest, bicep, upper abs )
Barbell Benchpress ( 3 sets - 8-10 reps )
Incline Barbell Benchpress ( 3 sets - 8-10 reps )
Cable Crossover ( 3 sets - 8-10 reps )
Dumbbell Benchpress ( 3 sets - 8-10 reps )
Dumbbell Pullover ( 3 sets - 8-10 reps )
Decline Dumbbell benchpress ( 3 sets - 8-10 reps )
Dumbbell fly/Incline Dumbbell fly ( one of them ) ( 3 sets - 8-10 reps )
Alternate Dumbbell Curls ( 3 sets - 8-10 reps )
Alternate Dumbbell Curls *Vertical Grip" ( 3 sets - 8-10 reps )
Alternate Barbell Curls ( 3 sets - 8-10 reps )
Seated Curls ( on incline bench ) ( 3 sets - 8-10 reps )
Tuesday ( back, triceps, lower abs )
One Arm Dumbbell Row ( 3 sets - 8-10 reps )
Deadlifts ( 3 sets - 8-10 reps )
Face Pulls ( 3 sets - 8-10 reps )
Lat Pull down - front ( 3 sets - 8-10 reps )
Lat Pull down - back ( 3 sets - 8-10 reps )
Rear Delt Fly ( 3 sets - 8-10 reps )
Singe Arm Dumbbell Kickbacks ( 3 sets - 8-10 reps each arm )
Standing Overhead Dumbbell Extension ( 3 sets - 8-10 reps )
V Bar Pushdown ( 3 sets - 8-10 reps )
Skull Crushers ( 3 sets - 8-10 reps )
Wednesday ( Rest )
Thursday ( shoulder, forearm, lower abs )
Dumbbell Front Raises ( 3 sets - 8-10 reps )
Dumbbell Lateral Raises ( 3 sets - 8-10 reps )
Standing Dumbbell Military Press ( 3 sets - 8-10 reps )
Dumbbell Bent-Over Raise ( 3 sets - 8-10 reps )
Upright Barbell rows ( 3 sets - 8-10 reps )
Forearm curls ( 3 sets - 8-10 reps )
Reverse Forearm curls ( 3 sets - 8-10 reps )
Barbell Behind-the-back curls ( 3 sets - 8-10 reps )
Friday ( legs, traps )
Squats ( 3 sets - 8 reps )
Calf Raises ( 4 sets - 8-10 reps )
Seated Calf Raises ( 3 sets - 8-10 reps )
Lunges ( 4 sets - 8 reps )
Hamstring Curls ( 3 sets - 8 reps )
Leg Extensions ( 3 sets - 8 reps )
Leg Press ( 3 sets - 8 reps )
Barbell shrugs ( 3 set - 10 reps )
Dumbbell Shrugs ( 3 sets - 10 reps )
Lateral Dumbbell Raises ( 3 sets - 8-10 reps )
Satuday
Chin ups, Pull ups, Dips and obliques
Sunday ( Rest )
The 8-10 reps doesn't mean 8-8-8 or 9-9-9 or 10-10-10, but 8-9-10 ( this is stupid info, but I just want to make it clear ). I didn't add the exercises for the abs because I change them weekly, but since I'm talking about abs I have a question... Should I do them separately ( one day lower abs, next upper, then obliques ) or should I hit them all at once 3 times a week ? I'm doing 2-3 exercises after workout.
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03-09-2014, 11:28 AM #1
Is my workout routine good or should I change something ?
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03-09-2014, 01:56 PM #2
IMO you dont need that many Pressing movements for Chest 2-3 done heavy with high intensity are better than 4-5 weak ones.
While this is a fine split, you might benefit more from doing chest/tris and back/bis rather than chest/bis and back/tris. Your back/tris workout is most likely hindered from the muscles worked the day before. Its just a weird split.
As for Abs you can do whatever you want to do. 1-2 times a week fully. Or each individual section split throughout the week.
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03-09-2014, 10:01 PM #3
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03-09-2014, 10:14 PM #4
- Join Date: Sep 2011
- Location: Littleton, Colorado, United States
- Age: 36
- Posts: 14,101
- Rep Power: 12591
dumbell pullover is the most pointless exercise that can be done for chest , you can get rid of that , other than that you are basicly doing every exercise on book for every bodypart, i think too much volume. over 30 sets per bodypart, instead of doing that split those into 2 and hit everything twice a week with greater intensity
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03-10-2014, 01:39 AM #5
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03-10-2014, 01:42 AM #6
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