My workout sucks-HELP ME!

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Ok, my workout is obviously not as well planned as I thought. Here is the link to it http://forums.steroid.com/showthread.php?t=165486 I had no idea you were only supposed to work each body part once a week. Which body parts are smart to work out on the same day? I plan on sticking to this and taking it seriously so all your input is greatly appreciated. I love the big workout that I currently do, I feel great afterwards. However, if I am over training then which ones should I stick to? I wish I could search this forum for hours and hours like you all reccommended but I am a full time college student with a full time job. I have no problem pushing myself, but if you all could help me design a workout schedule that would be great.
What should I do on Monday, Tuesday, etc.? I really appreciate all the replies I had to my last post and I hope you all will help me again with this! Thanks
-Mitchell

[TheDfromGC]

back/bis - 3 sets deadlifts, 3 sets pullups, 3 sets barbell rows bis- 3 sets standing barbell curls , 2 sets dumbells curls

chest/tris - 3 sets weighted dips, 4 sets flat barbell tris - skullcrushers - 3 sets, 3 sets rope pushdowns

shoulders - barbell shoulder press 4 sets, barbell upright rows 3 sets, barbell shrugs 3 sets

legs - squats 4 sets, then add in 3 sets something like leg extensions or curls....



this is a basic general routine....switch up the exercises often...ur main focus is mass building exercises...deadlifts, squats, barbell presses, shoulder press....do a 2 on 1 off workout split also add in calves and abs maybe on shoulder day or leg day....keep ur workouts short but intense....and the best workout on earth is useless without a good diet.....


...dam im bored

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I'm assuming you are talking about Straight Leg Deadlifts?

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Also, what is the difference between barbell row bis and barbell upright rows? How do I perform each of these?

[AandF6969]

www.abcbodybuilding.com has videos of exercises.

[TheDfromGC]

Also, what is the difference between barbell row bis and barbell upright rows? How do I perform each of these?

suppose to have a comma between barbell rows and bis....barbell rows is for back then i started explaining the bis....

[brew035]

back/bis - 3 sets deadlifts, 3 sets pullups, 3 sets barbell rows bis- 3 sets standing barbell curls , 2 sets dumbells curls

chest/tris - 3 sets weighted dips, 4 sets flat barbell tris - skullcrushers - 3 sets, 3 sets rope pushdowns

shoulders - barbell shoulder press 4 sets, barbell upright rows 3 sets, barbell shrugs 3 sets

legs - squats 4 sets, then add in 3 sets something like leg extensions or curls....



this is a basic general routine....switch up the exercises often...ur main focus is mass building exercises...deadlifts, squats, barbell presses, shoulder press....do a 2 on 1 off workout split also add in calves and abs maybe on shoulder day or leg day....keep ur workouts short but intense....and the best workout on earth is useless without a good diet.....


...dam im bored

why only 3 sets for chest and only 7 for legs?

[TheDfromGC]

when leaning forward on dips it hits ur chest pretty good....that makes it 7 for chest....as for legs....if u do 4 intense sets of squats, u wont need much more to stimulate them...and btw the sets listed dont include warm ups