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  1. #1
    broncojosh's Avatar
    broncojosh is offline Senior Member
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    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?
    Thanks
    Monday:
    Neck machine 4 sets each direction (front/back side/side)

    Shoulders
    Standing db lateral raises 4x15
    Seated military press 3x15/6
    Upright rows 3x15
    Front db hammer raises 3x15
    Bent db lateral raises 3x15

    Forearms
    Wrist curls 3x15
    reverse wrist curls 3x15
    behind the back wrist curls 3x15
    reverse curls 3x15
    weight plate hammer curls 3x15

    Tuesday:
    Back
    benind the neck 4x12-10
    Db rows 4x5-7
    T-bar rows 4x5-7
    Db pullovers 4x6-8
    Lat pulldowns 4x12-10

    Traps
    DB shrugs 3x16
    close grip T-bar rows 3x16
    wide grip T-bar rows 3x16

    Wed.
    Chest
    Bench workout
    upper
    incline bench 5x12-8
    incline flyes 5x12-8
    cable crossovers from bottom pulley 5x12-8
    middle
    flat cable flyes 5x12-8
    seated machine flyes 5x12-8
    lower
    decline db bench press 5x12-8
    dips 5x12
    cable crossovers 5x12-8

    Thursday
    Biceps
    Alternating db curls 3x12
    One-Arm preacher curls 3x12
    Concentration curls 3x12
    Standing cable curls 3x10

    Friday
    Triceps
    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
    neck machine all 4 directions 4x15

    Sat.
    Legs
    squats 5x15-6
    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.

  2. #2
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    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

  3. #3
    Fif the Great's Avatar
    Fif the Great is offline Associate Member
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    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.

  4. #4
    KINGLYON8801 is offline New Member
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    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.

  5. #5
    VEGETA990's Avatar
    VEGETA990 is offline Associate Member
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    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)

    Example: Mon:
    Shoulders
    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)
    Forearms:
    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 02:48 PM.

  6. #6
    broncojosh's Avatar
    broncojosh is offline Senior Member
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    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.
    Thanks

  7. #7
    llbeastcd's Avatar
    llbeastcd is offline Associate Member
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    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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