Thread: is my workout too intense??
02-27-2004, 01:10 AM #1
is my workout too intense??
hey guys..i'm into my 4th week of diet..i place my workouts around 3sets per bodypart,6-8reps..breakdown of my workouts are as follows..
chest: incline db press 3 sets 6-8reps
incline flys 3 sets 8-10 reps
flat db press 3 sets 6-8reps
db pullovers 3 sets 12-15 reps
traps: db shrugs 3 sets 6-10 reps
barbell shrugs 3 sets 6-10 reps
back: db deadlifts 3 sets 6-10 reps
front pulldowns 3 sets 8-10 reps
db rows 3 sets 8-10 reps
close grip pulldowns 3 sets 8-10 reps
seated machine rows 3 sets 8-10 reps
abs: decline crunch superset with leg tucks 3 sets(failure)
shoulders: db side laterals 3 sets 8-10 reps
db rear laterals 3 sets 8-10 reps
db millitary press 3 sets 8-10 reps
calves: machine calf press open stance 3 sets 10-15 reps
machine calf press close stance 3 sets 10-15 reps
standing calf raise normal stance 3 sets 10-12 reps
reverse calf raise 3 sets(failure)
biceps: db curls 3 sets 8-10 reps
hammer curls 3 sets 8-10reps
concentration curls 3 sets 8-10 reps
triceps:lying db extensions 3 sets 8-10 reps
overhead db extension 3 sets 8-10 reps
overhead cable extension 3 sets 8-10 reps
forearms: forward db curls 3 sets 15reps
db reverse curls 3 sets 15 reps
abs: cable crunch 3 sets 15reps
side obliques crunch on bench 3 sets(each side) failure
quads: barbell squat open stance 3 sets 8-12 reps
leg press close stance 3 sets 8-12 reps
leg extensions 3 sets 8-15 reps
hams: barbell deadlifts 3 sets 8-10 reps
standing hamstring curls 3 sets 8-10 reps
day 6 rest
day 7 repeat cycle
my workouts are only one hour each..but heavy and intense..the first 2 weeks of diet..my strength actually went up a little..but i noticed some strength loss by the 3rd week..i have decrease my sets of some exercises from 4 sets to 3 sets..but if i continue to diet and my carbs are around 100g..is it ok if i stick to my current workout? or should i decrease to 2 sets??
i hope my current workload isn't too much...pls critique guys! tnx~
02-27-2004, 08:25 AM #2
02-27-2004, 08:36 AM #3
If your on a cycle I'd say increase the volume of your workout to around 4 sets.
Training natural your workout looks good...as long as your getting stronger on it than just stick to it. 2 sets is way to little though for hypertrophy and decreasing glycogen levels.
Do you always do chest and back in the beginning of the week and legs at the end?
I usually like to hit legs early in the week when i'm fresh and use arms day to split up chest and back since their two major body parts. But it really doesn't make a big difference as long as your not dead sore from a previous day of training.
02-28-2004, 11:14 AM #4
hi there..ya..i'm natural..if i'm on gear..i dun think 3 sets would be enuff...lol..! i've tried placing my workouts for bodyparts on diff days..and in the end found that i'm better off training legs at the end of the week..i don't know why..but it just felt better..if i place my legs before any bodypart..its hard for me to feel the bodypart i'm training..guess its just how my body works..tnx anyway for commenting..
02-28-2004, 02:43 PM #5LM1332 Guest
looks like a good routine nothing is over worked. Everything is in order but i am sure you can do 4 sets of everything
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