i think my workout is lacking

[sensaispike]

Ok guys...I think my workout is lacking...well lacking results any ways....

this is what it look likes....

Mon....Chest
Barbell flat bench (5 sets- starting out with 10 reps then working to MAX)
Dumbell inclined (5 sets- starting out with 10 reps then working to MAX)
Barbell declined (3-4 sets 10 reps for all)
Cable fly’s (4-5 sets)
Cable scoops (4-5 sets)

Tue....Arms
Skull crushers (laying on a bench using the E/Z cruel bar(5 sets))
Cable tri extension palms down (5 sets)
Cable tri extension palms up (5 sets)
Preacher bench curls (5 sets)
Hammer curls (5 sets)
Barbell curls (3 sets)
Cable curls (the ones where you do both sides at the same time and bring your fists to your head(5 sets))
Dips (3-5 sets)

Wed....Back/Shoulders
Dumbell shoulder press (5 sets)
Standing barbell shoulder press (3-5 sets)
Shoulder fly’s using dumbells (5 sets)
Wide grip pull ups (5 sets)
Wide grip pull downs (5 sets)
Rows using dumbells (the ones where you bend over and keel on the bench(5 sets)
Deadlifts (5 sets)

Thu....Chest
SAME AS MON

Fri....Legs
Squats (5 sets)
Leg press (5-6 sets)
Leg extensions (4-5 sets)
Leg curls (4-5 sets)
Calf presses (5 sets)

I had been using this program for awhile and had pretty good results all though they were kinda slow coming.... but I don’t seem to be making any gains in strength or size any more....Any help would be great.... also does any one think this is over training?

Also one more question.... when doing the E/Z bar curls I am fine until I go to put it down then as soon as I release the weight I get this sharp pain in my forearms.... it feels like the bone in my 4arm is splitting or cracking from my wrist to my elbow.... I also get that when I spot some one on bench, any idea what that is???

Thanks again

L8ter.....

[ripped525]

I think your doin to many sets per body group try to stay between 10-15 sets per body part, and instead of doing chest twice a week seperate back and shoulder and train them on seperate days. Also u dont have sufficent sets for your traps, do 10 sets for delts and 10 sets for traps, thats just my opinion good luck

[DJFactor]

I think your doin to many sets per body group try to stay between 10-15 sets per body part, and instead of doing chest twice a week seperate back and shoulder and train them on seperate days. Also u dont have sufficent sets for your traps, do 10 sets for delts and 10 sets for traps, thats just my opinion good luck

i couldnt agree more with this. i do 3 sets/5 different excersizes for each body part, reps of 10 8 and 6 usually. and doing chest twice a week wont give it time to recover, unless there are about 5 days in between. doing back and shoulders the same day is too much--if you want to do 2 muscle groups in the same day, try grouping back with tri's, shoulders with bi's. thats just IMO, but you get a full workout with bi's and tri's when you aren't using them during the sets for your other muscles--ie. back has a ton of excersizes using bi's for secondary muscle. doing bi sets on top of that, they are already 50% dead.

[ImmmtheIceman]

I agree with both responses. DO every bodypart once a week. Change the order of your workouts. Incorporate dumbells instead of barbell, and vise versa. As far as the forarm thing, I get the same thing. It sucks.

[sensaispike]

oh yea by the way i do shrugs on shoulder days...... ok i will try to come up with a new routine and see what yall think......

ALSO.... is the bi's and tri's on the same day ok???

L8ter

[qccat]

bis and tris on the same day is ok, but id leave it at that....meaning giving arms a day by themselves. Also when you are doing bench...dont go from sets of 10 to max everyday

[DavidJoseph]

nice man

[ripped525]

If it will help you i have my workout routine posted under the thread title "please ripp apart my training schd"
just keep in mind thats just an outline i switch up some of the exercises each week.

[sensaispike]

ok here is my first stab at a new routine, let me know what you think.....

Week 1
Mon: Chest
Flat bench barbell (3 Sets)
Inclined bench dumbells (3 Sets)
Declined bench barbell (3 Sets)
Cable flys (3 Sets)
Cable Scoops (3 Sets)

Tue: Bi's/Tri's
Dips (3 Sets)
Skull crushers (4 Sets)
Tri pulldowns, palms down (4sets)
Tri pulldowns, palms up (4 Sets)
Precher bench E/Z curl bar (3 Sets)
Hamer curls (3 Sets)
Curls Barbell (3 Sets)
Cable curls (the ones where you do both sides at the same time and bring your fists to your head (4 Sets))

Wed: Back
Wide grip pull ups (5 sets)
Wide grip pull downs (5 Sets)
Lat pull downs (3 Sets)
Back Flys (the ones where you lay on a bench (5 Sets))
Dead lifts (5 Sets)

Thu: Shoulders
Shoulder presses dumbell (4 Sets)
Shoulder presses barbell (4 Sets)
Shoulder flys (4 Sets)

Fri: Legs
Squats (4 Sets)
Leg press (4 Sets)
Leg extentions (3 Sets)
Leg curls (3 Sets)
Calvs (5 Sets)

Week 2 would be changing every thing i use dumbells for to barbell and vise-versa...


OK so that do you think.... i am sure that there is something still wrong with my back day and my shoulder day so just let me know....

Thanks

Ps As far as the 10 sets for delts and 10 sets for traps i am not sure what to do about that.....

L8ter....

[qccat]

ok, if it were me, i'd switch things up a bit. the exercises look good and i think youll be better off not doing as many sets as you were. But....i would do back on tuesday after your chest day b/c if you do arms here, your tri's will still be worked from your chest day...so leave arms for later in the week. You could add shoulders to your chest day if you wanted to or just go...mon--chest, tues--back, wed--shoulders, thurs---legs, then finish off arms which shouldve recovered by now on friday. Thats what i would do...what do you guys think?

[ripped525]

i am sure that there is something still wrong with my back day and my shoulder day so just let me know....

With shoulders try this : dumbbell press week one, smith machine press week 2
front raises(various methods)
side raises(various methods)
any excersie that targets the rear delts
thats just for your delts that u have to do shrugs(i like doin both barbell and dumbbell) and up right rows, do only 10 sets for delts and 10 sets for traps
It'll will help you to understand how each excersise builds the muscle diff. ie hammer curls are for bicep width and barbell curls are for peak. Once you know what every excersie does for each muscle you can keep up with ur weak points and strong points

[ripped525]

one other thing following this daily chart
mon chest
tues back
wed shoulder (traps and delts)
thurs legs
fri arms
this will give ur arms 48 hrs of recovery from your chest and back days remember that ur tri's are the secondary muscles being worked out with chest as well as your bi's with back
Im trying a new approach to weight lifting where less is better, meaning doing fewer sets 10-12 for each group will get u more gains then lets say 20 sets, just remeber to do heavy weight with one or two forced reps each set, dont go any lower than 10 reps when doin 10-12 sets, so u should be able to lift then weight on ur own for 8reps then have sum one help u a lil to get the last 2, ur time in the gym will be decreased but dont let that fool u , u'll probally get a better workout in this way, hope this helps

[sensaispike]

ok i think i got it but just 2 more questions....1 what is a smith press....2 i still am not sure about the 10 delts 10 traps got any examples....

Thanks...

[DaYwAlKr]

dude way too many exercises, and you need to shock your muscles into growth. try 3-4 sets 85 -90 % weight. The heavier you go the more stress you put onto the muscle and the more they break down, which is why you sleep and take protein ect to rebuild the damaged muscle tissue thus creating your huge guns.

[sensaispike]

ok then give me an example daywalker, of a good week workout.

[AandF6969]

i agree with what the bros said up there.
your workout looks good for the most part... i'd tone it down just a little though try to stay around 15-18 sets per bodypart. And try doing deadlifts first or second in your back workout, it makes all the difference in the world for me. For shoulder day heres what i do

Military or smith in front or behind or dumbell press 4 sets
upright row 3 sets <----kickass, works traps and delts
Side or front raises 3 sets
Rear delt raises 2 or 3 sets<-----very important exercise
Shrugs (dumbell or barbell) 4 sets

Only do chest once a week too

[DaYwAlKr]

ok dude ill have a crack,IMO you need to go back to the basics. Dead lift, squats, millitary press ect. we always get caught up in trying to perfect too much and sometimes lose our way.

Week 1
Mon: Chest
bench DB (on a sports ball) (3 Sets) increase core stability & strength
Inclined bench BAR (3 Sets)
flat bench flyers DB (3 sets)

Tue: Bi's/Tri's
Dips (3 Sets)
Skull crushers (4 Sets)
Tri Pushdown elbow out more stress on tris (3 sets)
Close grip bench (on smith machine) (2 sets)
Precher bench E/Z curl bar (3 Sets)
Hamer curls (3 Sets)
Curls Barbell (3 Sets)


Wed: Back
Wide grip pull downs (3 Sets)
Lat pull downs (3 Sets)
Back Flys (the ones where you lay on a bench (3 Sets))
Dead lifts (3 Sets)

Thu: Shoulders
Shoulder presses barbell {millitary} (4 Sets)
Shoulder flys (4 Sets)
side raises dumbells (3 sets)
Fri: Legs
Squats (4 Sets) or Hack Squats
Leg press (4 Sets)
Leg extentions (3 Sets)
Leg curls (3 Sets)
Calvs (3-4 Sets)

lift as heavy as you can so by last set and mid rep you are shaking with the weight if you are finishing the last set and rep puffing you not lifting heavey enough. peace

[ripped525]

just add shrugs to shoulders, and do 9 sets of calves, 2 diff exersices

Best thing for you do is pick up a copy of arnold's encyclepedia this will show you how exercises build musles diff. if u want to get the best work out then choose exercises that work out that one body part differently therefore ur muslces grow symmetrical and if you have weak points, like lat width, or upper chest u'll know what to do. and remember 10-15 sets per body part, especially if you had little muscle before u started working out, only the really thick guys with sick genes can recover in time from a wicked 20-23 set massacre of a body part, if u choose the right weight go slow both on positive moments and even slower on negative reps, u'll probally find this workout awesome, i gave it to a few guys at the gym and they love it, hey its worth a try

[sensaispike]

ok i think i am geting it...its just that i have only been workingout for like a year and the whole time it was with someone that was advanced so i just did what they did.....but i will try to make a new one using all this info and post it to get input....
thanks again

L8ter.....

[sensaispike]

Ok guys how does this routine look?
as you can see i pretty much just used daywalkers example with a fue changes.....

Week 1
Mon: Chest
Dumbell bench on sports ball (3 Sets)
Inclined bench barbell (3 Sets)
Cable flys (3 Sets)
Scoops (3 Sets)

Tue: Back
Wide grip pull-ups (3 Sets)
Dead lifts (3 Sets)
Lat pull downs (3 Sets)
Back flys laying on bench (3 Sets)

Wed: Shoulders
Shoulder press barbell (3 Sets)
Shoulder Flys (3 Sets)
Side raises (3 Sets)
Shrugs barbell (3 Sets)

Thu: Legs
Squats (3 Sets)
Leg press (3 Sets)
Leg extentions (3 Sets)
Leg curls (3 Sets)
Calve (9 Sets)

Fri: Arms
Dips (3 Sets)
Skull crushers (3 Sets)
Tri pull downs elbows out (3 Sets)
Close grip barbell bench (3 Sets)
Preacher E/Z bar curls (4 Sets)
Curls barbell (4 Sets)
Hammer curls (4 Sets)

Week 2
Mon: Chest
Barbell flat bench (3 Sets)
Inclined bench dumbbells (3 Sets)
Dumbell flys (3 Sets)
Declined bench dumbbells (3 Sets)

Tue: Back
Close grip pull downs (3 Sets)
Lat pull downs (3 Sets)
One arm dumbbell rows (3 Sets)
Dead lifts (3 Sets)

Wed: Shoulders
Shoulder press dumbbells (3 Sets)
Front shoulder raises (3 Sets)
Shoulder flys (3 Sets)
Shrugs dumbbells (3 Sets)

Thu: Legs
Leg press (3 Sets)
Squats (3 Sets)
Leg curls (3 Sets)
Leg extentions (3 Sets)
Calvs (9 Sets)

Fri: Arms
Skull crushers (4 Sets)
Dips (4 Sets)
Tri pull downs palms up (4 Sets)
Preacher E/Z curl bar (3 Sets)
Hammer curls (3 Sets)
Curls Barbell (3 Sets)
Two Arm high cable curls (3 Sets)

i know you guys are probly tired of dealing with this question..... but hopefully i am closer this time thanks again.....


L8ter........

[ripped525]

Looks good to me, just swap exercises as ur body becomes accustomed to them, good luck

[sensaispike]

cool thanks