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  1. #1
    justin2305's Avatar
    justin2305 is offline Senior Member
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    Question is it enough?!?!?!

    aight guys i am really busy now with school and work so i dont really have the time i used to for working out but im a freak about having to lift or ill feel like total $hit not to mention get weak and small so ive kinda put together a lil workout to keep in shape hopefully keep gaining thats the ? im only working out one muscle a week and i mean just that one execpt calves and abs thats 3days/wk for each... my big ? is, is this enough to continue progress with my size and strenght gains??? i no alot of peeps on here say just one muscle group a wk anyways but i dont feel as if thats enough ill hit normally big groups once a wk anyways like chest,back and legs but ill hit arms and shoulders somthing like twice on regular basis so if yall could help me out that would be great ill give yall my full workout so please let me no thanks a bunch

    Monday
    Chest:
    Cable fly’s (3 15)
    Bench (dumbbell or barbell) (1 20) (1 10) (2 8) (2 6)
    Incline (dumbbell) (3 8)
    Incline fly’s (3 10)
    Dips (3 20)
    Abs
    Crunches (2 50)
    Lower raises (2 20)
    Lying mach. Crunches (1 50)


    Tuesday
    Legs:
    Leg press (1 15) (1 10) (2 8) (2 6)
    Lunges with dumbbell (2 20)
    Leg extensions (3 10)
    Laying hamstring curl (3 12)
    Calf’s
    Donkey raises (4 10)
    Standing raises (2 30)

    Wednesday
    Back:
    T bar lat pull downs (2 10) (2 8)
    Seated cable rows (3 10)
    Lower back raises (2 15)
    Wide grip chin-ups (3 10)
    Abs
    Crunches (1 50)
    Cross over crunches (2 20)
    Sit up machine (2 50)

    Thursday
    Triceps:
    Cable pull-downs (C-bar) (2 12) (2 10)
    Over-head dumbbell extensions (4 10)
    One arm cable kick backs (3 12)
    Skull crushers (3 8)
    Dips (1 failure)
    Calf’s
    Donkey raises (4 10)
    Sitting calve raises (2 12)

    Friday
    Biceps:
    Barbell curl (3 8)
    2hand over head cable curls (3 10)
    Hammer curls (2 8)
    Reverse grip cable curls (2 10)
    Preacher curls dumbbell (1super-set drop 3times 8)
    Abs
    Crunches (2 50)
    Lower raises (2 20)
    Lying mach. Crunches (1 50)

    Saturday
    Shoulders:
    Deadlift (1 10) (3 5)
    Dumbbell lateral raises (L-shape) (3 10)
    Dumbbell shrugs (1 10) (2 8)
    Barbell shrugs behind back (3 8)
    Shoulder press (2 10)
    Dumbbell front raises (3 10)
    Calf’s
    Donkey raises (4 10)
    Standing raises (2 30)

    Sunday – Rest

    oh and PS: i have deadlift with shoulders so i can get my full sets in for it rather then having it with back day cuz after deads im dead but it doesnt really affect my shoulder workout thanks a bunch guys

  2. #2
    justin2305's Avatar
    justin2305 is offline Senior Member
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    i have about an hour maybe squeeze an hour and a half some days to train

  3. #3
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    I think you could cut your bi/tri workouts in half... thats a lot of volume for a small muscle. Maybe combine them into an arm day.

  4. #4
    justin2305's Avatar
    justin2305 is offline Senior Member
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    Quote Originally Posted by AandF6969
    I think you could cut your bi/tri workouts in half... thats a lot of volume for a small muscle. Maybe combine them into an arm day.
    i also was thinking of doing that, ive done that in the past but couldnt figure out whether to do tri bi tri bi etc. or tri tri tri bi bi etc. i dont no if i should go back and forth so ill have enough energy to hit both groups efficiantly what do u think back forth or all tri then all bi thanks bro

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