02-14-2002, 02:55 PM #1
Here is my workout, what do you guys think?
Here is my current lifting schedule. I want to gain both size and strength. I am on a kick butt diet, and think I have the suppliments down. What do you guys think about the lifting regiment?
Neck machine 4 sets each direction (front/back side/side)
Standing db lateral raises 4x15
Seated military press 3x15/6
Upright rows 3x15
Front db hammer raises 3x15
Bent db lateral raises 3x15
Wrist curls 3x15
reverse wrist curls 3x15
behind the back wrist curls 3x15
reverse curls 3x15
weight plate hammer curls 3x15
benind the neck 4x12-10
Db rows 4x5-7
T-bar rows 4x5-7
Db pullovers 4x6-8
Lat pulldowns 4x12-10
DB shrugs 3x16
close grip T-bar rows 3x16
wide grip T-bar rows 3x16
incline bench 5x12-8
incline flyes 5x12-8
cable crossovers from bottom pulley 5x12-8
flat cable flyes 5x12-8
seated machine flyes 5x12-8
decline db bench press 5x12-8
cable crossovers 5x12-8
Alternating db curls 3x12
One-Arm preacher curls 3x12
Concentration curls 3x12
Standing cable curls 3x10
Rope cable pushdowns 3x15
split pushdowns into upper/lower regions 3x15
over head extensions 3x12
seated db extensions (behind the head) 3x15
individual arm cable pushdowns 3x15
neck machine all 4 directions 4x15
front squats 5x15x6
leg press 5x15-6
leg curls 5x15
leg extensions 5x15
calf raises 5x15
I do Abs every other day, and cardio 3 days a week, right before i lift.
02-14-2002, 05:55 PM #2
looks like an over tranning workout your doing a lot
for wanting to gain both size and strength
try your sets at 5-6 and your reps at 6-8
stick to the basic movements
i think on your chest you gotta do flat bench
and try and get your work out to 3 days a week those muscles need rest, helping you tweek your workout is no problem what are your stats age, weight, bf etc
read http://www.steroid.com/workout.htm its a good start
02-14-2002, 06:26 PM #3
All I know is that with a routine like that, I wouldn't be able to open my car door, but that's me . Sounds good, but don't burn out. Better to pace yourself, 6 days a week is quite a bit, bro. I personally, work out 4-5 days a week, so I don't get burnt out. More power to you if you go 6 action-packed days like you listed. But like I said, definitely looks like a good routine.
02-15-2002, 09:56 AM #4New Member
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- Feb 2002
BRO YOU ARE EXTREMELY OVER TRAINING. SINCE YOU WANT TO GAIN SIZE AND STRENGTH, I WOULD GO WITH LESS REPS AND SETS. FOR CHEST I WOULD DO 4-6 EXCERSISES 2-3 SETS 6-8 REPS EACH. LEGS SAME BUT 6-10 REPS. YOUR SMALLER MUSCLES LIKE CALVES, BI,TRI, TRAPS,FOREARMS YOU NEED LESS, YOU ARE OVER TRAINING THEM. UPPER BODY 6-8 REPS, LOWER 6-10 REPS, STAY WITH 2-3 SETS 3-5 EXCERSISE. BY DOING HIGH REPS YOU ARE DESTROYING NATRURAL TEST, GLYCOGEN LEVELS (SORRY CANT SPELL RIGHT NOW) STICK WITH NO HIGHER THAN 10 REPS. TAKE YOUR SETS TO FAILURE EVERYTIME.
02-15-2002, 01:45 PM #5
Over training Bro,
general rule I stick to:
Small muscles go with 2 exercises 3 sets each
larger muscles go with 2 or 3 complex exercises (3 or 4 sets) and 2 more isolated exercises (3 sets)
DB Press or military press (4 sets - at least 2 light sets for warmup)
Upright Rows (3 sets)
Lateral Raises (2 sets seated, 1 set standing)
Front raises (seated 2 sets)
Nothing crazy, go with 2 exercises (3 sets each)
If you want to do the neck machine, go with 2 sets each side, not 4. If you want huge forearms just don't use straps, they will come along.
My question for you is: What about deadlifts? It is THE best exercise for your back, but you do not even include it.
I agree with KINGLYON8801, all sets to failure. If you can do more than 8 reps on complex movements, you didn't go heavy enough.
Last edited by VEGETA990; 02-15-2002 at 01:48 PM.
02-15-2002, 03:09 PM #6
There seems to be a common trend in the reply's. I am going to sit down and revise my workout tonight. I'll toss the new one up and see what you guys think.
02-15-2002, 05:24 PM #7
I agree with what everyone is saying. Heavy volume workout. Focus on more compound movements, less exercises. Also, because of the extensive shoulder workout, you need a rest day in there before doing back where you will tax the rear delts as well. Overall, I personally thing going six days in a row will be extremely counterproductive. Muscles grow during rest, bro. One more thing... on shoulder day, start with the pressing movement, then do the raise movements, but cut down on the amount of exercises.
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