posting my workout tell me what you think

[tjpatrick1987]

MONDAY
biceps
dumbell curls 3x10
hammer curls3x10
Triceps
tri-press 3x12
skull crushers3x10
chest
bench 6x8
incline bench 3x10
TUESDAY
abs
crunches 4x15
WENSDAY
legs
calf raises 3x10
squats 3x8
back
bent over rows 3x12
upright rows 3x10
shoulders
shoulder press 3x8
chest
bench 6x8
incline bench 3x10
THURSDAY
biceps
dumbell curls 3x10
hammer curls3x10
Triceps
tri-press 3x12
skull crushers3x10
chest
bench 6x8
incline bench 3x10
FRIDAY
ABS
crunches 4x15
SATURDAY
legs
calf raises 3x10
squats 3x8
back
bent over rows 3x12
upright rows 3x10
shoulders
shoulder press 3x8
chest
bench 6x8
incline bench 3x10

[Johny-too-small]

If you do those in the order you listed...not good. Exhaust your bigger groups first. Also, too much volume on some days (back, legs, shoulders, chest???? holy!). This is not the way to grow. You grow outside of the gym. Hit one major muscle group and then finish with the secondary group to finish it off. Not to mention you need at LEAST one day off per week and if youre a newb you shouldnt lift more than 3-4 days per week.

Look at a split like this:
1.Chest/Tri/Caps
2.Back/Bi/Abs
3.Legs
4.OFF
5.Repeat...

There are a billion splits that work well...right now, your routine is dangerous. Good luck.

[tjpatrick1987]

im going to use ech routines a posted for body parts so ill try in this order...i have been lifting for a good 5 months now.

1 chest/tri/shoulders
2 abs
3 back/ chest/ bi
4 abs
5 chest/tri/shoulders
6 abs
7 chest/back/Bi And i will cycle this i just really like to do a chest workout everyother day and when i do abs thats pretty much my day off

[Johny-too-small]

im going to use ech routines a posted for body parts so ill try in this order...i have been lifting for a good 5 months now.

1 chest/tri/shoulders
2 abs
3 back/ chest/ bi
4 abs
5 chest/tri/shoulders
6 abs
7 chest/back/Bi And i will cycle this i just really like to do a chest workout everyother day and when i do abs thats pretty much my day off

Chest 3 times a week? No legs???? Bro, I wish you all the luck. God Damn, no one this forum listens for shit.

[tjpatrick1987]

Chest 3 times a week? No legs???? Bro, I wish you all the luck. God Damn, no one this forum listens for shit.

[Johny-too-small]

^^hahaha. Nice!! That made me laugh. Thanks

[FireGuy]

On wednesdays you are training legs, back and chest all in the same workout??? If you have one ounce of energy left after training back OR legs you did not workout with nearly enough intensity.

[bmit]

how many sets are you doing to failure each time? If you are training you chest 3x a week along with another major muscle group at the time i wouldn't go more than 3-5 sets to failure per bodypard and i wouldn't do that more than 4x a week. And i am on low dose test/deca

[tjpatrick1987]

yes i workout my chest back and biceps 3 times when
i bench 6 sets of 8..i dont think i could do 1 more if i had to
i do 3x10 on incline ...also drained after this
my back i do
bent over rows 3x12 4 sets on some days
barbell rows 3x10
my biceps i do
barbell curls and hammer curls 3x10

i only do 2 routines per bodypart

[Jfew44]

Bro if it works for you why are you asking for help? I couldn't imagine training my chest 2x a week, much less 3. If you're not going to listen to the guys who most likely know more than you then why post? I think your routine needs a whole lot of work. Johnny's split works, as well as countless others. Take some time and do some research

[FireGuy]

yes i workout my chest back and biceps 3 times when
i bench 6 sets of 8..i dont think i could do 1 more if i had to
i do 3x10 on incline ...also drained after this
my back i do
bent over rows 3x12 4 sets on some days
barbell rows 3x10
my biceps i do
barbell curls and hammer curls 3x10

i only do 2 routines per bodypart

I was not specific enough with my original comment. After training back or legs you should not have an ounce of energy left to even think about training a 2nd bodypart. I also think you need to hit your back from a variety of different angles and with varying grip widths.

[bmit]

your routine may need an overhaul. Look over the stickies at the top of the forum to try and find a routine you like

[tjpatrick1987]

This is the workout that i will be doing for the next 2 weeks, the first time i post each bodypart i give the routines to i lift......I got 1 month till the beach ... i got get ripped




Monday- chest ,shoulders, back
CHEST
Bench 6x8
Incline bench 4x8
BACK
Barbell rowing 4x8
Bent over rows 4x8
SHOULDERS
Military press 4x8
Upright row 4x8
Barbell shrugs 4x8

Tuesday Bicep, tricep, abs,
BICEP
Barbell curls 3x10
Hammer curls 3x10
TRICEP
Tri-press 4x8
Skullcrushers4x8
ABS
Crunches 3x18


Wensday LEGS Quads, Hamstring,calf
Squats- 4x8
Leg curls 4x8
Calf raises 4x15
Deadlift 4x8


Thursday Chest, shoulders, back, Repeat from Monday + ABS
Friday OFF

Saturday Biceps Triceps Abs repeat workout

Sunday Chest Back Shoulders

Monday LEGS ABS

Tuesday Biceps triceps Chest

Wensday Back Shoulders ABS

Thursday off

Friday Chest Bicep Tricep Abs

Saturday Back Shoulders Legs

Sunday Chest Tricep Bicep Abs

[tjpatrick1987]

bump bump bump .....bump........bump bump bump...

[JC$]

You should really consider doing abs everyday.. your core is your most important muscle to keep strong

[bmit]

I don't know bro, a 4/1 split is pretty brutal if you are lifting with proper intensity. Very easy and likely to overtrain on that. Try a 4/2. You need to put in another structured rest day or even just do cardio that day. so either throw in 2 rest days in a row or throw another one in after arms/abs day and it will be a MUCH better program. You will get better results with more dedicated recovery days.

[T_Own]

oh boy.. doing 54 crunches a couple times a week won't get you anywhere.. abs every day is fine, unless you brutalize them (like to the point of throwing up) if i ever do plain sit ups i do at least 2x50, and 2x30 to each side.

focus more on doing everything correctly, rather than just doing a lot.

[tjpatrick1987]

Wat happens if you overtrain? i have been lifting since january ..so i think ill be able to handle the training.... i got 1 month to the beach and i need better results .i have a okay body right now besides the fact im skinny....Im in a high intensity when im training...im 6'1 150 now and i need to put on 10 pounds by next month...

[spywizard]

bump bump bump .....bump........bump bump bump...

you want to keep this bumped, but everyone keeps telling you not to combine chest with back..

the back is one of the largest muscle groups on the body, and should be worked more than the chest, plain and simple..

for body symmetry build a strong, thick back.. not a puffy chest..

Don't believe me?? when i strength trained, i only did chest 2x every 9 days..

but hey, i only got 525 up for 6 reps at my best, so what do i know..

to build a powerful chest and increase your bench.. stop doing bench presses..

build strong legs, back and shoulders.. then follow a static training routine for 6 weeks, then go back to your normal routine..

rest, and what you put in your mouth is more important than anything in this lifestyle

[spywizard]

Wat happens if you overtrain? i have been lifting since january ..so i think ill be able to handle the training.... i got 1 month to the beach and i need better results .i have a okay body right now besides the fact im skinny....Im in a high intensity when im training...im 6'1 150 now and i need to put on 10 pounds by next month...

Oh, now see, i just read this.. now you are pulling our chain off..