new workout how is it. good or bad,

[mets21051]

need help figuring out what cardio I should do, such as high intenity training, long distance runing spinning rowing etc and for how long each day. 6 DAY WORKOUT, looking to get bigger, I lift mostly healthy weight with low rep. 4 sets of 6. except for friday and saturday which are dropsets.

Chest Biceps Abs

BB Flat bench press
BB Incline Press
BB Decline Press
Precor Chest Flies
DB Flat Bench

Preacher Curls --ez curl bar
Standing Reverse Curls -- straight bar
Single arm seated Concentration curls*
Sitting hammer curls**


Plank as long as possible 1 set.
Decline situps 3-25
Plate loaded Weighted crunch machine 3-10 (use the overhead grip)10
Hanging knee raises 3-10
Side plank crunches on elbow or hand(3-10 each side)

Legs- quadriceps & calves



Exercises:
3-10 each leg
Single leg squats
3-10 two legs
Bosu squats (dome facing up)

4-6 heavier weight 30 seconds rest
BB Squats
Decline Leg press
Leg Extensions
Sitting calves machine
BB calve raises

back and tricep and abs Exercises
4-6 30 second rest
Pull ups
HS row close grip
Sitting cable row. (Use long bar with handles )
Cable pulldowns(regular bar) reverse close grip.
One arm row

Triceps: 4-6
Tricep push ups
Overhead DB tricep extension
Rope(w/backrest) tricep extension(push down)
Skull crushers, may need a spot

Plank as long as possible 1 set.
Decline situps 3-25
Plate loaded Weighted crunch machine 3-10 (use the overhead grip)
Hanging knee raises 3-10
Side plank crunches on elbow or hand(3-10 each side)

thursday

BB Deadlift
BB Stiff legged deadlift(bend over at the hips, keep back straight, do NOT keep
knees locked. Bend over to the point right before your back begins to curl,
then stand up by pushing hips forward and straightening the legs hard(just like
KB swings just slower). The weight will never touch the floor.

Decline leg press(place feet on top half of the platform)
Leg curls(use machine at the xpressline)


Shoulders and abs

DB shoulder press (seated)
BB Upright Rows
DB lateral raise (seated)
DB front raise (seated)
Rear delt flies (precor machine)





Plank as long as possible 1 set.
Decline situps 3-10
Plate loaded Weighted crunch machine 3-10 (use the overhead grip)
Hanging knee raises 3-10
Side plank crunches on elbow or hand(3-10 each side)

friday DROPSET UPPERBODY

Exercises:
Xpress line chest press
Wide grip pull downs
Precor chest flies
Cable row

Tricep Rope pushdown
Preacher curls
Overhead rope extension
(Standing reverse curls(straight bar


SATURDAY DROPSET

Remember very first set is a warm up, 15 reps not a high weight.

Decline leg press feet in lower position:
Leg curls
Leg extension
Seated calve raises


Shoulders

DB shoulder press
Straight bar front raise
DB lateral raise
Straight bar upright rows

[mets21051]

bump

[mets21051]

bump

[fredownsu]

after about 50 minutes of working out your body goes into a catabolic state and burns muscle to fuel itself, thus, anything you do after the 50 minute mark is effectively pointless.
Keep your workouts short & intense.

[sneekz]

after about 50 minutes of working out your body goes into a catabolic state and burns muscle to fuel itself, thus, anything you do after the 50 minute mark is effectively pointless.
Keep your workouts short & intense.

is this your science?

[mets21051]

after about 50 minutes of working out your body goes into a catabolic state and burns muscle to fuel itself, thus, anything you do after the 50 minute mark is effectively pointless.
Keep your workouts short & intense.

is that true.

[mets21051]

after about 50 minutes of working out your body goes into a catabolic state and burns muscle to fuel itself, thus, anything you do after the 50 minute mark is effectively pointless.
Keep your workouts short & intense.

?????

[Uberwaffle]

bad, too much volume, too many dubious exercises, too complicated

i'd suggest something like this...

sample upper body
Chinups, 3 sets
Rows, 2-3 sets
Chest press (flat, incline, etc. you choose), 3 sets
Overhead press, 3 sets
Deadlift, 2-3 sets

I just made this up on the spot, but i guarantee your results will be better on a routine like this so long as muscular failure is kicking in at around the end of the last set of each exercise

[Kreatine9]

brah...that's a hell of a lot of different exercises...that's a recipe for overtraining right there

just look for a pre-made routine that caters to your goals...may i suggest the cliche suggestion on this site: Rippetoes' Starting Strength? (i'm doing it after 3 years of consistent lifting so i can get some massive gains....and since you'll probably be making noob gains you're going to have some drastic changes if you choose to try it...trust me.)