Work out schedule. Please help

[brettxw]

Im 23 years old, active, 5'8, 140lbs, I've been working out for about 3 years now. I started out on T-bomb way back in the day, then moved up to 1AD then M1 Test? then Tbomb II and now Im on True Max protein shake. I went to the place where I get all these and he told me to get on H Drol.

Anways, my question to you guys are that, I know for a fact Im not doing a proper workout. I don't know what exercises I should be doing to see gains. As far as now this is what i do (im sorry if this sounds stupid i am completely dumb with weight lifting terms, so Im sorry)

Monday-Wednesday-Friday--I do biceps and triceps. My problem is, I don't knoow that many exercises for the biceps or triceps. I do the obvious ones, curls and what not but thats only 3 exercises for each muscle.

Tuesday-Thursday Saturday--Chest, shoulders and back--For chest, I do the obvious bench press, incline, decline..shoulders I do shrugs and back I do some work out i saw this guy do.

So like I said, I dont have a wide knowledge of weight lifting exercises so I was wondering if you guys could give me what i SHOULD be doing for each muscle to see a gain. Any help would be greatly appreciated.

[perfectbeast2001]

you are WAY over training mate. Work each muscle group once a week and have at least a couple of rest days.

day 1 chest + tris
day 2 back + bis
day 3 off
day 4 legs
day 5 shoulders
day 6 off
REPEAT

Stick as much as you can for compound movements and free weights. max 4 sets per excercise. 4 excercises per big muscle group and two excercises for bi and tri.
make sure each set Counts, work it hard and as heavy as you can. Shoot for 8-10 rep range.
Hows your diet looking?
Hope that helps, it is not the only way but it is a way that is proven and wil give 100% better results than current split.

[Kevinjg]

I used to do between 3-5 exercises on biceps of sets of 3 for each exercise and Triceps . Which I spoke to a few guys on here and I was doing way to many sets for a small muscle. Aparantly you only need to do 2-5 sets for Biceps. I do Dumbell curls and barbell curls which works wonders 2-3 sets for each, Even some will say thats to many. Same for Triceps. If you really want to feel some pain on your Biceps try 21's on a really heavy load. U'll feel that!

[Kevinjg]

you are WAY over training mate. Work each muscle group once a week and have at least a couple of rest days.

day 1 chest + tris- THE ONLY THING OF TRAINING THESE 2 BODY PARTS THE SAME TIME, I FIND IF I DO CHEST FIRST THEN DO TRICEPS AFTERWARDS I'M A LOT WEAKER, IF YOU SPLIT THEM UP I CAN LIFT ALOT MORE ON DAYS WHEN I DO, SAY TRICEP/BICEPS.
day 2 back + bis
day 3 off
day 4 legs
day 5 shoulders
day 6 off
REPEAT

Stick as much as you can for compound movements and free weights. max 4 sets per excercise. 4 excercises per big muscle group and two excercises for bi and tri.
make sure each set Counts, work it hard and as heavy as you can. Shoot for 8-10 rep range.
Hows your diet looking?
Hope that helps, it is not the only way but it is a way that is proven and wil give 100% better results than current split.

THE ONLY THING OF TRAINING THESE 2 BODY PARTS THE SAME TIME CHEST/TRICEPS, I FIND IF I DO CHEST FIRST THEN DO TRICEPS AFTERWARDS I'M A LOT WEAKER ON THE TRIS, IF YOU SPLIT THEM UP I CAN LIFT ALOT MORE ON DAYS WHEN I DO, SAY TRICEP/BICEPS.

[brettxw]

Alright. Im really over doing it huh. I thought I wasnt doing enough by working the muscle groups out every day. So only do it once a week. Alright. thats good to know. as far as my dieting. I think Im doing pretty good. Lots of protien.

the 21's. Actually, thats a good exercise to do. I remember doing that when I was on the first tbomb and that helped out a lot.

So if i work my bi's on monday, only do 2 HEAVY exercises with the bi's? I hear from a friend that he spends 45 minutes on one muscle. Is that what I should be doing?

[perfectbeast2001]

THE ONLY THING OF TRAINING THESE 2 BODY PARTS THE SAME TIME CHEST/TRICEPS, I FIND IF I DO CHEST FIRST THEN DO TRICEPS AFTERWARDS I'M A LOT WEAKER ON THE TRIS, IF YOU SPLIT THEM UP I CAN LIFT ALOT MORE ON DAYS WHEN I DO, SAY TRICEP/BICEPS.

I agree to an extent but i am trying to keep it nice and simple. once he gets used to this he can start to make some changes. Remember he has been over training horribly for a long time, so a simple plan should bring good results.

[brettxw]

you are WAY over training mate. Work each muscle group once a week and have at least a couple of rest days.

day 1 chest + tris
day 2 back + bis
day 3 off
day 4 legs
day 5 shoulders
day 6 off
REPEAT

Stick as much as you can for compound movements and free weights. max 4 sets per excercise. 4 excercises per big muscle group and two excercises for bi and tri.
make sure each set Counts, work it hard and as heavy as you can. Shoot for 8-10 rep range.
Hows your diet looking?
Hope that helps, it is not the only way but it is a way that is proven and wil give 100% better results than current split.

for those days, could you recommend what exercises I should do say for the bi's, tri's, shoulders and so on?

[perfectbeast2001]

chest. Flat bench, Flat flies, incline DB bench, cable crossovers. Tris - dips, pushdowns
Back - deadlifts, chins, barbell rows, rear delt flies, bis hammer curls, preacher curls
legs squats. seated press, calf raises, ham curls
shoulders, seated DB press, lateral raises, shrugs, friont raises.
try those and then throw in a diff excercise every week in place of one. I always do the basic movements though. they are bench,Squat,dead.

[brettxw]

Awesome. Thank you so much! Appreciate it.

[Kevinjg]

I agree to an extent but i am trying to keep it nice and simple. once he gets used to this he can start to make some changes. Remember he has been over training horribly for a long time, so a simple plan should bring good results.

Yeah i agree to! I was prob in the same boat as him a few months ago until i got help from you guys.

I kinf of train

Monday- Chest- Lower Legs
Tuesday- Back
Wednesday- Biceps,Tri's,
Thursday Shoulder, Top of Legs

Have 2 days off then start again!
Every1 Is Differnet, I just find if shoulders one day, then chest day after my shoulders are still aching alot, and the same with tris if i do those one day then chest day after they are still in a bit of pain. But it's down to the individual, and it's all trial and error there os no right way and no icorrect way. Just liek the guy said DONT OVER TRAIN.

[UberSteroids]

day 1 chest + tris
day 2 back + bis
day 3 off
day 4 legs
day 5 shoulders
day 6 off
REPEAT

On this one, if You are going to do deadlift, You might want to switch up legs with shoulders - Day 4 Shoulders, Day 5 Legs. Reason why, when You will be doing Your squats, You'll need that back to be fully recovered. One day is not enough, unless Youre just doing very light weights.