My Workout...

[Nobodyfamous]

edited / moved to new post

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[chest6]

Wow. First of all..that is WAYYY too much. If I were to tell you how my lifting days are set-up, you would be shocked. Take a look around the logs around this forum and search around for a better routine. Most here believe it is optimal to train each body part one, no more than two, times a week. I said most-some will train three like you posted but not near the volume. It's all individual to see what works best, but IMO that is WAY too much and you will NEVER get anywhere.
Second of all..I think some of your dieting ideas are flawed. Some look alright, but for instance "eat no more than 3 eggs a day" Why? A few others I don't agree with at all but I won't get into it too much yet. Most of the things that you need help on could be easily fixed by skimming the diet forum and this forum. Plus, you never noted if you were cutting or bulking..?

[hardgainer12]

6 sets!!?? watch out bro. overtraining is a killer

[Nobodyfamous]

then should i cut it down to about 3sets??? of 12 instead of the 6 of 10

[PurplePatriot]

Yes i would say not to do anything over 10 reps. Start out with a basic routine doing 3sets of 8. Hitting each body party ONCE a week. I reccomend doing this for a month at least and then you can experiment with different techniques and getting your routine a little more advanced. But once a week is a safe place to start. OVERTRAINING is the ONE most common reason people dont get their expected results, period.

^^^ doing this is about 1/5th of what you have listed and about 200% better results.

[hardgainer12]

also u need to rest bro. 1 rest day is not sufficient

[Undecided09]

I think we need to make this thread a sticky for an example of "what is Overtraining"...thats what this title should read...

Dude less exercises for each muscle group, sets are actually ok, I like the high volume approach..Like triceps, small muslce group dude, 24 sets, thats absurd, ur being catabolic not good!

[chest6]

No, I don't like putting this as a sticky, thats like mocking him. I really think sets are too high myself. I like to limit my sets on any given exercise to 3 or 4-for the most part. But yeah-72 sets of triceps in one week is insane...compared to my 6

[Superballer]

The important thing is that if/when you change your routine to less sets and less volume.....

Remember to keep your intensity HIGH.

Don't half ass anything, and feel the contraction of every muscle. You really have to make those sets count, but you can do far, far less than what you are currently doing.

[Nobodyfamous]

and im trying to cut and i dont mind if you use it as a stickie, ill rename the title...

also... can someone break down a routine for me that i should be doing ?

[Undecided09]

dude I was JK about it being a sticky, haha, no worries...

I like your volume dude, Im a firm believer in high volume workouts...what I don't like is your trying to do every exercise in the gym for each muslce group!

Look at it this way, your back is enormous and I do 18 sets max for it on back day, you have 24 sets of tri's dude!! thinkg about how small that muslce group is!!

Like I said I like your volume...Just pick a few exercises from each muslce group that you have listed and run with it!!

[Triple X]

dude I was JK about it being a sticky, haha, no worries...

I like your volume dude, Im a firm believer in high volume workouts...what I don't like is your trying to do every exercise in the gym for each muslce group!

Look at it this way, your back is enormous and I do 18 sets max for it on back day, you have 24 sets of tri's dude!! thinkg about how small that muslce group is!!

Like I said I like your volume...Just pick a few exercises from each muslce group that you have listed and run with it!!

So, you're a firm believer in high volume, you like his volume, but bust his balls for doing 24 sets on triceps?
Makes no sense to me.

[Undecided09]

How does that make no sense? High Volume is one thing, 24 sets of a muslce the size of my foot isn't high volume, there's a word for it...OVERTRAINING!

[Triple X]

How does that make no sense? High Volume is one thing, 24 sets of a muslce the size of my foot isn't high volume, there's a word for it...OVERTRAINING!

Then you Don't like his volume?

[Undecided09]

ok i guess i gotta break it down for the impaired....Im reffereing to the sets of each exercise that he is doing 6 sets in most cases, prolly 4 workings!!! BUENO!!!

However, doing 4 different exercises for tri's, with 6 sets, not so BUENO!! I like the volume, meaning I like the high number of sets, GOOD STUFF!!

I don't like that hes trying to every exercise in the gym for each muscle group all in one day! got it?

[Nobodyfamous]

MON: CHEST, TRICEPS, ABS, CARDIO, SAUNA (Cardio/Sauna 15min)
TUE: BACK, BICEPS, SHOULDERS, CARIDO, SUNA (Cardio/Sauna 15min)
WED: LEGS, CALVES, ABS - SWIM 20 LAPS
THU: SAME OF MONDAY
FRI: SAME AS TUESDAY
SAT: CARDIO ONLY (SWIM, JOG, SAUNA)
SUN: REST

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Chest:
Bench press - 3 sets, 10-12 reps
Flat bench flies - 3 sets, 10-12 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 3 sets, 10-12 reps
Dips - 3 sets, to failure
Dumbbell pullovers - 3 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 3 sets, 10-12 reps
Seated pulley rows - 3 sets, 10-12 reps
One-arm dumbbell rows - 3 sets, 10-12 reps
Straight-leg deadlifts - 3 sets, 10-12 reps

Legs:
Squats - 3 sets, 8-12 reps
Leg presses - 3 sets, 8-12 reps
Leg extensions - 3 sets, 8-12 reps
Leg curls - 3 sets, 10-12 reps
Barbell lunges - 3 sets, 15 reps

Calves:
Standing calf raises - 3 sets, 10 reps
Seated calf raises - 3 sets, 10 reps
One-legged calf raises (holding dumbbells) - 3 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 3 sets, 10 reps
Reverse barbell curls - 3 sets, 8-10 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 15 minutes(every other day)

Biceps:
Barbell curls - 3 sets, 8-10 reps
Seated dumbbell curls - 3 sets, 8-10 reps
Dumbbell concentration curls - 3 sets, 8-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 3 sets, 8-10 reps
Pushdowns (exterior head) - 3 sets, 8-10 reps
Barbell French presses (interior head) - 3 sets, 8-10 reps
One-arm dumbbell triceps extensions (exterior head) - 3 sets, 10-12 reps

Shoulders:
Seated barbell presses - 3 sets, 10-12 reps
Lateral raises (standing) - 3 sets, 10-12 reps
Rear-delt lateral raises - 3 sets, 10-12 reps
Cable lateral raises - 3 sets, 10-12 reps

[Undecided09]

Dude all you did was decrease the number of sets for everything, you are missing the point!!!

Look, in my experience doing less exercises, but more sets of the ones you are doing has been extremely beneficial, its called HIGH VOLUME TRAINING!

What you are doing isn't high volume, just because he has a lot of exercises listed doesn't make the training high volume, i think people misinterpret the word...

Your Muslces respond to constant stress in a repeated motion for a bunch of short durations...Essentially you are picking a few exercises and with those few exercises beating, whatever muscle you are working, into submission with that exercise...The high sets is good because you work your muslce to exhaustion within that exercise, and by doing that you break down and make way for deep muscle fiber and tissue...
essentially, bv doing alot of exercises with few sets, what you are doing is hitting each part of your muscle just a little bit for just a short period, not inducing exhaustion, deep muscle tear, or full breakdown, think about what i said and try again!

~M.A.D.

[a-bomb83]

MON: CHEST, TRICEPS, ABS, CARDIO, SAUNA (Cardio/Sauna 15min)
TUE: BACK, BICEPS, SHOULDERS, CARIDO, SUNA (Cardio/Sauna 15min)
WED: LEGS, CALVES, ABS - SWIM 20 LAPS
THU: SAME OF MONDAY
FRI: SAME AS TUESDAY
SAT: CARDIO ONLY (SWIM, JOG, SAUNA)
SUN: REST

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Chest:
Bench press - 3 sets, 10-12 reps
Flat bench flies - 3 sets, 10-12 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 3 sets, 10-12 reps
Dips - 3 sets, to failure
Dumbbell pullovers - 3 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 3 sets, 10-12 reps
Seated pulley rows - 3 sets, 10-12 reps
One-arm dumbbell rows - 3 sets, 10-12 reps
Straight-leg deadlifts - 3 sets, 10-12 reps

Legs:
Squats - 3 sets, 8-12 reps
Leg presses - 3 sets, 8-12 reps
Leg extensions - 3 sets, 8-12 reps
Leg curls - 3 sets, 10-12 reps
Barbell lunges - 3 sets, 15 reps

Calves:
Standing calf raises - 3 sets, 10 reps
Seated calf raises - 3 sets, 10 reps
One-legged calf raises (holding dumbbells) - 3 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 3 sets, 10 reps
Reverse barbell curls - 3 sets, 8-10 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 15 minutes(every other day)

Biceps:
Barbell curls - 3 sets, 8-10 reps
Seated dumbbell curls - 3 sets, 8-10 reps
Dumbbell concentration curls - 3 sets, 8-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 3 sets, 8-10 reps
Pushdowns (exterior head) - 3 sets, 8-10 reps
Barbell French presses (interior head) - 3 sets, 8-10 reps
One-arm dumbbell triceps extensions (exterior head) - 3 sets, 10-12 reps

Shoulders:
Seated barbell presses - 3 sets, 10-12 reps
Lateral raises (standing) - 3 sets, 10-12 reps
Rear-delt lateral raises - 3 sets, 10-12 reps
Cable lateral raises - 3 sets, 10-12 reps

as undecided already said, all you did was cut the sets/reps down. think about this man, chest for example...thats 21 sets and anywhere from 50-60 reps....thats just one bodypart. way too much. you do NOT need that much volume to grow...hell, do that much volume for any length of time and you will NOT grow, i guarentee. unless you're some genetic freak, you WILL NOT GROW AT ALL WITH THAT MUCH VOLUME.

it sounds like you're taking every possible exercise for every bodypart and wanting to use it in every workout. no way man, that won't do shit. you need to pick 2, MAYBE 3 exercises per bodypart, and only do about 2 working sets of 6-8 reps with heavy weight. trust me, do it this way, and your TRUE strength will show. you're doing redundant movements with the same ol weight week after week...how is that causing growth? well, its not. here's how i'd change your workouts....

chest
Bench press - 2 sets, 6-10 reps
Incline bench press - 2 sets, 6-10 reps

back
Front wide-grip chin-ups - 6 sets, to failure (this is fine if you're failing at 3-4, even 5 reps, but if you're repping these out no problem, you need to get a belt and start attatching some weight to it.)
T-bar rows - 2 sets, 10-12 reps
One-arm dumbbell rows - 3 sets, 10-12 reps

not gonna outline the rest as you see my point. as long as you're moving up in weight, and using heavy weight, like 70-80% of your max on all lifts, you WILL get a pump, and you WILL be sore....sure, being sore doesn't mean anything, hell, you can get sore helping a buddy move furniture, but thats not gonna mean you're growing. keep in mind the words of Ronnie Coleman... "everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weights."

struggling to get that 12, 13 or even 14th rep....nope
struggling to get that 3,4, or 5th rep....yup.

i think you said you were dieting...so what. training doesn't really have anything to do with your dieting goals, thats where diet and cardio come into play, NOT your training.

[Undecided09]

Rant On A-Bomb...I think its funny cuase this is the opposite of what alot of people wanna do...I should commend the will to do all of that shit, but its not efficient, and a good BBer is efficient with everything...eating,lifting, sleeping, efficiency is key, get the most of everything....TRY AGAIN, then we'll talk...
~M.A.D.

[Nobodyfamous]

can someone break down my whole workout then i know a bomb did abit but can someone break it down to what i should do and what ishould take out? and i have my weekly days on and off at the top of my last post... but ill post again

MON: CHEST, TRICEPS, ABS, CARDIO, SAUNA (Cardio/Sauna 15min)
TUE: BACK, BICEPS, SHOULDERS, CARIDO, SUNA (Cardio/Sauna 15min)
WED: LEGS, CALVES, ABS - SWIM 20 LAPS
THU: SAME OF MONDAY
FRI: SAME AS TUESDAY
SAT: CARDIO ONLY (SWIM, JOG, SAUNA)
SUN: REST

[Undecided09]

Well dude first of all I don't think anyone is going to write ur whole program for u, and we are asking you to do it so that we know u understand...if u can put together ur own thing it shows ur learning!!

[Nobodyfamous]

alright but ill be posting it so you guys can let me know it`ll work or not

[Nobodyfamous]

Chest:
Bench press - 2 sets, 6-10 reps
Flat bench flies - 2 sets, 6-10 reps
Incline bench press - 2 sets, 6-10 reps
Removed:
Cable crossovers - 2 sets, 6-10 reps
Dips - 2 sets, to failure
Dumbbell pullovers - 2 sets, 6-10 reps

Back:
Front wide-grip chin-ups - 3 sets, to failure
T-bar rows - 2 sets, 6-10 reps
One-arm dumbbell rows - 3 sets, 10-12 reps
Seated pulley rows - 1 set, 12 reps
Straight-leg deadlifts - 2 sets, 6-10 reps
Removed:
None, lower my reps and sets. i didnt remove any because i feel i need these for my back, and its very important in my line of work.

Legs:
Squats - 2 sets, 8 reps
Leg presses - 3 sets, 10 reps
Leg extensions - 3 sets, 8-12 reps
Leg curls - 2 sets, 10-12 reps
Barbell lunges - 2 sets, 15 reps
Removed:
Again, lowered my reps and sets. Would remove some if needed but i feel its very important to have strong legs, also so its not as easy to pull or tear something for the upcoming football and hockey season.

Calves:
Standing calf raises - 2 sets, 12 reps
Seated calf raises - 3 sets, 10 reps
One-legged calf raises (holding dumbbells) - 3 sets, 10 reps
---Removed:
None

Forearms:
Wrist curls (forearms on knees) - 3 sets, 10 reps
Reverse barbell curls - 3 sets, 8-10 reps
---Removed:
Wright roller machine - to failure

Abs:
Nonstop instinct training for 15 minutes
---Removed:
None

Biceps:
Barbell curls - 3 sets, 8-10 reps
Seated dumbbell curls - 3 sets, 8-10 reps
Dumbbell concentration curls - 3 sets, 8-10 reps
---Removed:
None

Triceps:
Close-grip bench presses (for the all three heads) - 2 sets, 10 reps
Pushdowns (exterior head) - 3 sets, 8-10 reps
One-arm dumbbell triceps extensions (exterior head) - 3 sets, 10-12 reps
---Removed:
Barbell French presses (interior head) - 3 sets, 8-10 reps

Shoulders:
Seated barbell presses - 3 sets, 10-12 reps
Lateral raises (standing) - 3 sets, 10-12 reps
Cable lateral raises - 2 sets, 10 reps
---Removed:
Rear-delt lateral raises - 3 sets, 10-12 reps