Can't upload Excel (my workout)

[SayHelotomylilFriend]

HI all, I'm new user on the AR forum!

I'm 20, male from Canada, QC
I have learned a lots from reading and now I need your help to change my workout program.

I have my workout on an excel file but I can't upload it here as it is an invalid file to upload.

I would like to know all of the french guyz in the room so I could add you in an instant messenger service like MSN messenger: [email protected] is my account.

English guyz who would like to help me with my Workout routine change are also welcomed

So I won't be able to publish my workout here but I will wait for you to contact me so I can send it to you on msn and then try to modify it for the best.


Thank you all

[AandF6969]

Copy and paste

[SayHelotomylilFriend]

Specs as of April 2005
Sex: Male
Age: 20
weight: 160 pounds - 72.6 kg
height: 1.83 meters


Workout #1 (the one I did so far and I need to change):

Shedule: 3 days ON, 1 days OFF (total: 6/7 days on, 1/7 days off)
Goal: Mass Gain
Day 1

Legs (quadriceps)
Legs
Legs
Legs

Biceps
Biceps
Biceps

Triceps
Triceps
Triceps

Abs
Abs
Abs
Abs

Traps

(repetitions are different exercices)


Day 2
Pecs
Pecs
Pecs
Pecs

Back
Back
Back
Back
Back

Shoulders
Shoulders
Shoulders
Shoulders

Forearm

Pecs
Pecs


Workout #2 (the one I modified so it fit better for my goal of mass gaining)

Day1
Pecs
Pecs
Pecs
Pecs

Biceps
Biceps
Biceps

Triceps
Triceps
Triceps

Forearm

Day2
Legs (quadriceps)
Legs
Legs
Legs


Calves
Calves

Abs
Abs
Abs
Abs


Day3
Back
Back
Back
Back
Back

Shoulders
Shoulders
Shoulders
Shoulders

Traps



So please help me confirm that my Workout #2 is nice so I can start it.
Otherwise, help me change it to the best.

Thank you all for helping

[Hypertrophy]

The best 3 day split would probably be
Chest/Sh/Tri
Legs
Back/Bi
Personally, I think lifting 6 of 7 sevens is too extreme, especially for you weighing only
160 lbs.
You have listed bodyparts to be worked each day, no volume, no intensity, etc. These are key variables to designing a resistance training program.

[AandF6969]

Uhhh... Exercises? Sets? Reps?

[SayHelotomylilFriend]

Personally, I think lifting 6 of 7 sevens is too extreme, especially for you weighing only
160 lbs.

My Workout #1 (the program I do and need to change, IS, indeed 6 days ON, 1 day OFF

but my Workout #2 (the one I modified so it fit better for my goal of mass gaining), is 3 days ON, 1 days OFF (total: 5/7 days ON, 2/7 days off)

[BDTR]

Hi can you critique my workout. I work all muscle groups. k thx

Uhhh... Exercises? Sets? Reps?

[SayHelotomylilFriend]

[COLOR=RoyalBlue]

Uhhh... Exercises? Sets? Reps?

Legs:
Squat: 4x8
Leg Curl (seated): 4x8
Leg Press: 3x6
Leg Extension: 3x8


Biceps:
Standing Z-Bar curl: 4x8
Seated Z-Bar curl 90°: 3x8
1 arm Standing Dumbell (burn muscle): 2x6

Triceps:
V bar Triceps push down: 4 x 8
Triceps chair dips (seated): 3 x 8
Dumbell Triceps Overhead Extention: 2 x 8


Abs
Crunch for lateral abs on "Ab Roller": 2 x max
Crunch central abs with Ball: 2 x max
Crunch on Decline Bench: 2 x max
Crunch on Machine (central abs): 2 x max


Traps
Dumbell Shrugs: 3 x max



Pecs
Bench press 4 x 8
Dumbell Fly ending with Seated Dumble Press 4 x 8
Standing cable flys 4 x 8
Push up 3 x max



Back
Seated close-grip row (Rowing) 4 x 8
Lateral pull down*****************************4 x 8
Upperback*************************************4 x 8
Rear Deltoid************************************2 x max
Back chest machine**************************2 x max




Shoulders
Shoulder Dumbell Press******************************4 x 8
Shoulder Front Raise with cable 1 arm**********4 x 8
Shoulder Lateral Raise with cable 1 arm********4 x 8
Seated or Standing Military Press*****************2 x 8





Forearm
Grip**********3 x 15

[AandF6969]

Deadlift? Calves?

[SayHelotomylilFriend]

So would my Workout #2 be okay or not ?

suggestion for better workout or confirmation that this one is great are appreciate

[SayHelotomylilFriend]

Deadlift? Calves?

Oh sorry I forgot the Calves: here are the calve I do in Workout #2 Day 2:

Calves:
Standing calf raise 3 x 12
Seated Calf Raise (Spec 8) 2 x 12


I do not do Dead Lift. Well maybe I should put it in my workout #2 ?

[Hypertrophy]

My Workout #1 (the program I do and need to change, IS, indeed 6 days ON, 1 day OFF

but my Workout #2 (the one I modified so it fit better for my goal of mass gaining), is 3 days ON, 1 days OFF (total: 5/7 days ON, 2/7 days off)

3 on, 1 off, still means you are lifting 6 of 7 days???
Add Stiff Leg Deadlift on Leg Day for Hamstrings.
Seated Z Bar Curl? Do you not have a limited range of motion, being seated?
Either way, drop it and add Hammer Curls or Preacher Curls.
Modify the Tricep Routine, by doing Close-Grip and/or Skulls.
Chest needs more compounds movements. Flat Bench, Incline Bench, Decline or Dips to target chest, then finish with Flyes or Cross-overs.
You gotta have Bar Bent Rows, Deadlifts or Chins in a back workout, or it's not a Back workout!

[SayHelotomylilFriend]

3 on, 1 off, still means you are lifting 6 of 7 days???

No, I do a loop of 3 days ON, 1 day OFF - 3 days ON, 1 day OFF etc....
so after the 1st week it's always 5 days ON, 2 days OFF
But someone told me I should do 2 days ON, 1 day OFF... Should I ?

Seated Z Bar Curl? Do you not have a limited range of motion, being seated?

no, It's Preacher Curl exercice, seated, I put my arms on a 90° angled support

Either way, drop it and add Hammer Curls or Preacher Curls.

my Biceps 1 arm Standing Dumbell was front, but I just changed it for (Hammer Curls) .. Thanks

now my Biceps routine looks like that:
Standing Z-Bar curl: 4 x 10
Preacher Z-Bar curl 90°: 3 x 10
Concentration Curl: 3 x 10
Hammer curls: 2 x 8

Modify the Tricep Routine, by doing Close-Grip and/or Skulls.

I just added the Skull Crushes. now my triceps routine looks like that:
Close-Grip (on Bench): 3 x 10
V bar Triceps push down: 3 x 10
Skull Crushes: 3 x 10
Dumbell Triceps Overhead Extention: 3 x 10

Chest needs more compounds movements. Flat Bench, Incline Bench, Decline or Dips to target chest, then finish with Flyes or Cross-overs.

I just added the Decline Bench. now my Pec routine looks like that:
Bench press 4 x 8
Dumbell Fly ending with Dumble Press 4 x 8
Bench press Incline 4 x 8
Standing cable flys: 4 x 8

You gotta have Bar Bent Rows, Deadlifts or Chins in a back workout, or it's not a Back workout!

at the moment I think I'm unable to do Chin, but I added the Barbell bent row:
now my Back routine looks like that:

Seated close-grip row (Rowing) 4 x 8
Lateral pull down 4 x 8
Upperback (spec) 4 x 8
Back chest machine 2 x max
Barbell Bent Rows 4 x 8

(Still not sure of the Back and Shoulder routine though)

my Shoulder routine looks like that:
Shoulder Dumbell Press 4 x 8
Shoulder Front Raise with cable 1 arm 4 x 8
Shoulder Lateral Raise with cable 1 arm 4 x 8
Seated or Standing Military Press 2 x 8
Reverse Flys on incline Bench (oiseau) 4 x 8

[SayHelotomylilFriend]

any comment ?

[SHRED]

Hi can you critique my workout. I work all muscle groups. k thx

[SayHelotomylilFriend]

go **** /$%!%/ yourself guyzz...

It was my first post there... I posted all of my routine in next posts...
so comment on it now