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  1. #1
    C.K.'s Avatar
    C.K. is offline Junior Member
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    What do you think of my new workout schedule?

    I was doing a schedule where each muscle was being worked once a week all on their seperate days, but I don't feel that I was getting as big as when I worked them twice a week. I feel that working them only once weekly was just enough to keep me 1 size. So I came up with this modified version of what I used to do. I lift at 6pm & exercises are in sets of 8-10, what do you all think?

    Monday: Chest & Back
    1) Incline Press
    2) Bench Press
    3) Incline Machine
    4) Fly Machine

    1) Row Machine
    2) Seated Cable Row
    3) Lateral Pull-Down
    4) Pull-Ups

    Tuesday: Shoulders & Arms
    1) Dumbell Press
    2) Lateral Side Raises
    3) Frontal Raises
    4) Rear Delt Raises

    Tris
    1) Kickbacks
    2) Cable Pulldowns
    3) Skull-Crusher
    Bis
    4) Preacher Curl Machine
    5) Barbell Curls
    6) Dumbell Curls

    Wensday: Legs & Stomach
    1) Leg Press
    2) Light Squats
    3) Quad Extensions
    4) Ham Extensions
    5) Calf Machine
    6) Sit-up Machine
    7) Oblique Machine

    Thursday: Chest & Back
    1) Incline Press
    2) Bench Press
    3) Incline Dumbells
    4) Decline Machine

    1) Row Machine
    2) Seated Cable Row
    3) Lateral Pull-Down
    4) Pull-Ups

    Friday: Shoulders & Arms
    1) Lateral Side Raises
    2) Frontal Raises
    3) Rear Delt Raises
    4) Shrugs

    Tris
    1) Kickbacks
    2) Cable Pulldowns
    3) Skull-Crusher Machine
    Bis
    4) Preacher Curl Machine
    5) Barbell Curls
    6) Dumbell Curls
    Last edited by C.K.; 01-18-2004 at 10:26 PM.

  2. #2
    Steven7's Avatar
    Steven7 is offline Associate Member
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    Personally, I think you are mixing the wrong muscle groups in a day.
    I feel that chest and back should be worked on seperate days.
    Chest/Tri
    Back/Bi
    Legs
    Shoulders/abs

    I feel that this routine works best for me. Everyone's different, but this way you are only doing one major muscle group per day.

  3. #3
    saboudian's Avatar
    saboudian is offline Senior Member
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    Frequency and Volume are inversely proportional. If you have alot of one, you can't have alot of the other one. I think you're on the right track, but you just gotta dig a lil deeper.

  4. #4
    C.K.'s Avatar
    C.K. is offline Junior Member
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    Quote Originally Posted by saboudian
    Frequency and Volume are inversely proportional. If you have alot of one, you can't have alot of the other one. I think you're on the right track, but you just gotta dig a lil deeper.
    I basically pulled this workout formulta straight from MuscleMag's encyclapedia to Bodybuilding and modified it where it was very close to my older workout. My plan was to work light on the first days of the week doing sets of 10-12 and then heavy on teh last days doing sets of 6-8. When I was doing almost this same workout I was putting on way more poundage then when I was doing the one muscle a day a week routine. In the last couple months it doesnt even look like i have put on a pound doing this working the muscle once a week routine.If you have any idea let me know, but dont tell me to dig deeper (it leaves me wondering). Thanks for the replies.
    Last edited by C.K.; 01-19-2004 at 04:21 PM.

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