First Post - How is my workout program please review it and give Suggestions/Ideas!

[Couchie]

Hey guys, All i can say is that ive been working out for about 8Months now, Lost quite a bit of weight and put some muscle on. Im trying to bulk up for about 12weeks, then cut using fat burners after that, do more cardio and still stick with my weights(Not sure if this is the best way, Help me out on this please ) I Made this split program myself and i do feel stronger using it after 2-3weeks. Im pretty new to this all, and would love suggestions and help. Anyways here it is.

Since im bulking up, im doing maxinum weight low reps. Is this right?

Day1:

Chest/Tri's/Traps

Flat Bench Press 2 Sets / 4-6 Reps
Incline Bench Press 2 Sets / 4-6 Reps
Dumbbell Flys 2 Sets / 4-6 Reps
Push-Ups 2 Sets / 16-20 Reps (This isnt a common exercise but i feel its great for me)

Lying Tricep Extention 2 Sets / 4-6 Reps
Tricep Pushdown 2 Sets / 4-6 Reps
Tricep Dumbbell Kickbacks 2 Sets / 4-6 Reps

Dumbbell Shrugs 2 Sets / 4-6 Reps

A Few things on my Day 1 Workout. With the traps, doing 2 sets of 4-6reps is this enough? On my Shoulder workout you will also see i do Upright Rows, which again work your neck/traps. Should i put Traps with Shoulders? Also with this workout my Triceps seem to get really sore if i do that workout in that order. Obviously because im using my tri's on just about every Chest exercise there. So i mix them up by doing a chest exercise then a tri exercise and so on, is this fine? The last being Dips. I cant do dips because it hurts my shoulders for some reason, so i changed this exercise to flys, any better suggestions?

Day2:

Back/Biceps/Forearms

Chin Ups 2 Sets / 4-6 Reps
Pull Downs 2 Sets / 4-6 Reps
Cable Rows 2 Sets / 4-6 Reps
Hyperextensions 2 Sets / 15-20 Reps

Ez Bar Curls 2 Sets / 4-6 Reps
Alt D/B Curls 2 Sets / 4-6 Reps
Concentration Curls 2 Sets / 4-6 Reps

Barbell Wrist Curls 2 Sets / 10-12 Reps
Reverse Barbell Wrist Curls 2 Sets / 10-12 Reps

Not a lot on queries on this workout just does this look like a good workout to you? Am I lacking another Bicep exercise or is 18Reps enough? Also i would do deadlifts but i have a back injuiry, involving protruding disks so im doing hyperextensions instead so it will strengthen my lower back instead.

Day3:

Shoulder/Legs/Abs

Military Press 2 Sets / 4-6 Reps
Dumbbell Side Raises 2 Sets / 4-6 Reps
Barbell Upright Rows 2 Sets / 4-6 Reps

Squats 2 Sets / 4-6 Reps
45 Degree Leg Press 2 Sets / 4-6 Reps
Leg Extensions 2 Sets / 4-6 Reps

Hamstring Curls 2 Sets / 4-6 Reps
Seated Hamstring Curls 2 Sets / 4-6 Reps

Calf Raises 2 Sets / 6-8 Reps
Seated Calf Raise 2 Sets / 6-8 Reps
Leg Press Calf Raise 2 Sets / 6-8 Reps

Abs Rocker 3 Sets / 20 Reps
Captains Chair 2 Sets / 12-16 Reps

This workout seems to take very long, over an hour quite easyly usually. Should i put Abs with Day1 and put Traps on this program? Should i take shoulders out and put them with traps? Leaving Legs by themselves, or could i add abs to this workout? Overrall im very happy with the progress on the shoulders, quads need quite a bit of work though any changes needed?

Well thats about all guys, All help is greatly appreciated since im newish to all this kind of stuff so feel free to leave comments! Thanks alot for the Help!

Couchie

[RipStone]

Read these threads...

http://forum.bodybuilding.com/showth...t=only+workout
http://forum.bodybuilding.com/showthread.php?t=663039

[Couchie]

Some really useful information here Ripstone, Thanks alot Mate!

Still need lots more ideas and suggestions! Please Help me out!

[solidgold10287]

Hey man glad to see you on bb.com. Umm im going to post my version that i would do of your work out.

Day1:

Chest/Tri's/Traps

Flat Bench Press 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Incline Bench Press 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Dumbbell Flys 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Push-Ups / 100(or how ever many you want to do) sets of 20
- pushups are great for your chest


Lying Tricep Extention 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Tricep Pushdown 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Tricep Dumbbell Kickbacks 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
(-honestly i dont do kickbacks. I dont think they do as much for me but they might work for you.)

Dumbbell Shrugs 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

-After each set increase the weight by 10lbs. For example if you start benching at 135, do 10 reps then rest. Next set should be 145 and 8 reps, next set should be 155 and 6 reps. The only thing u shouldnt do this for is tri's. Me personally when i do tri-pushdown i start at 40, then i do another set at 40 but i do the same number of reps as the 1st set then i raise it to 50 and do 8. the only reason i do this is because the machine i use goes up by 10's and not 5's.

Day2:

Back/Biceps/Forearms

Chin Ups 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Pull Downs 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Cable Rows 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Hyperextensions 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

Ez Bar Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Alt D/B Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Concentration Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

Barbell Wrist Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Reverse Barbell Wrist 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

-I dont see the reason for the wrist curls. Maybe im wrong but i dont see a need for them. you should get the same type of workout in your forearms from all the other excercises. For example on day 1 you do trap raises. Your gunna be holding alot of weight and after that excercise you should feel your forearms pulseing after that workout.

Day3:

Shoulder/Legs/Abs

Military Press 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Dumbbell Side Raises 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Barbell Upright Rows 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps


Squats 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
45 Degree Leg Press 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Leg Extensions 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps


Hamstring Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Seated Hamstring Curls 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

Calf Raises 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Seated Calf Raise 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps
Leg Press Calf Raise 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

Abs Rocker 3 Sets / 20 Reps
Captains Chair 3 Sets / 1st set 10 reps/2nd 8 reps/ 3rd 6 reps

-As you can see everything is basically a 3 set, decreasing rep, increasing weight workout. Ive found that this is the best for bulking and puting on muscle. remember to always to major lifts FIRST before you do anythign else. Like if your going to do chest, dont do flys before you do bench. The majore lifts always come first because they will hit the most muscle, then work the smaller excercises.

I hope this helped. Any other questions feel free to PM me.

[Couchie]

Hey solidgold , thanks alot for the help! I might try it out! I have seen something like this before!. More help and ideas please guys!

This is a great site, ive learnt heaps already..

Thanks Guys!

Couchie

[Couchie]

Bump! Help me please!!!

[Couchie]

Bump.

[RipStone]

Bump! Help me please!!!

What other questions do you have??