what do you think

[bluect]

hey guys I'm new here what do you think of this workout plan i just started up.

Day 1- Chest(heavy day)

Incline bench presses. 2-4 sets of 6-10 reps

Flat Bench presses 2-4 sets of 6-10 reps

Dumbbell Presses 2-4 sets of 6-10 reps

Lateral raises or upright rows 2-4 sets of 6-10 reps

Tricep Pushdowns 2-4 sets of 6-10 reps

Day 2- Back, Biceps, Legs (Light)

Wide grip pulldowns- 2-4 sets of 12-15

Dumbbell Rows- 2-4 sets of 12-15 reps

Hyperextensions- 1-2 sets of 12-15 reps

Dumbbell curls- 2-4 sets of 12-15 reps

Barbell curls. 2-4 sets of 12-15 reps

Leg extensions 2-4 sets of 12-15 reps

Legs curls 2-4 sets of 6-10 reps

Calf raises. 2-4 sets of 6-10 reps
Workout Routine Day 3 (Light Day)

Incline Bench presses 2-4 sets. 12-15 reps

Flat-bench presses 2-4 sets of 12-15 reps

Dumbbell bench press 2-4 sets of 12-15 reps

Lateral raises/ or upright rows- 2-4 sets of 12-15 reps

Tricep pushdowns 2-4 sets of 12-15 reps

Lying tricep extensions.. 2-4 sets of 12-15 reps

Day 4 (Heavy Day)

Wide grip pulldowns 2-4 sets of 6-10 reps

Dumbbell rows 2-4 sets of 6-10 reps

Hyper extensions 1-2 sets of 10-15 reps

Dumbbell curls 2-4 sets of 6-10 reps

Barbell curls 2-4 sets of 6-10 reps

Leg extensions 2-4 sets of 6-10 reps

Leg presses 2-4 sets of 6-10 reps

Leg curls 2-4 sets of 6-10 reps

Calf raises 2-4 sets of 6-10 reps

[kaptainkeezy04]

whats with all the 2-4 and 1-2 stuff?

[bluect]

number of sets but i usually do 3-4. i started out with 2 when i started the routine.

[FireGuy]

There is nothing I like about it at all. Too little time off before you are training the same muscle again for one. Back, Bi's and Legs all on the same day? If you can train legs after back or back after legs your intensity level is about 30% of where it needs to be.

Sorry bro. I would start from over from scratch. Try and set something up where each muscle is trained once a week, every 5th day at the most. Around 12 sets for large muscle groups and around 9 for smaller ones.

[Pocketbattleship2B]

What sort of days of do you have?
I.E. one day on one off?Do all 4 days in a row then take 2 days off?

[Pocketbattleship2B]

There is nothing I like about it at all. Too little time off before you are training the same muscle again for one. Back, Bi's and Legs all on the same day? If you can train legs after back or back after legs your intensity level is about 30% of where it needs to be.

Sorry bro. I would start from over from scratch. Try and set something up where each muscle is trained once a week, every 5th day at the most. Around 12 sets for large muscle groups and around 9 for smaller ones.

That was going to be my next question, after a good leg day I can barly change my pants never mind work something like back.

[bluect]

right now i was doing one day on one day off for recovery.

[FireGuy]

right now i was doing one day on one day off for recovery.

I train each muscle one day on six days for recovery. Trust me, blow that schedule up and start over using the basic guidelines I gave you earlier in the thread.

[bluect]

There is nothing I like about it at all. Too little time off before you are training the same muscle again for one. Back, Bi's and Legs all on the same day? If you can train legs after back or back after legs your intensity level is about 30% of where it needs to be.

Sorry bro. I would start from over from scratch. Try and set something up where each muscle is trained once a week, every 5th day at the most. Around 12 sets for large muscle groups and around 9 for smaller ones.

Thanks a lot for the advice ill try to come up with something else.

[eatrainrest]

yep throw it out

[bluect]

can someone help me with a program for 4 or 5 days out of the week that can help me build muscle. right now i can only work out at home so I'm limited with equipment. I have a bench press that can go incline and flat of course, a preacher bench with a ez curl bar, a straight bar and some dumbbells. thanks so a lot.

[eatrainrest]

can someone help me with a program for 4 or 5 days out of the week that can help me build muscle. right now i can only work out at home so I'm limited with equipment. I have a bench press that can go incline and flat of course, a preacher bench with a ez curl bar, a straight bar and some dumbbells. thanks so a lot.

aright..... lets break it up.
mon-chest/back-flat bench press/decline bench press/incline bench press

back-wide pullups (get one), barbell rows, dumbell rows

*superset each with chest

wed-medial delts, biceps, triceps,

delts-wide grip straight bar upright rows/ rear delt dumbells flied seated on bench

biceps-straight bar/reverse e-z curl/incline curls

triceps-close grip bench, skull crushers, dumbell kickbacks

fri-legs

quads-squats, barbell lunges, dumbell lunges

hams-reverse lunges

calves-donkey calf raises

abs-1-2x weekly

[bluect]

aright..... lets break it up.
mon-chest/back-flat bench press/decline bench press/incline bench press

back-wide pullups (get one), barbell rows, dumbell rows

*superset each with chest

wed-medial delts, biceps, triceps,

delts-wide grip straight bar upright rows/ rear delt dumbells flied seated on bench

biceps-straight bar/reverse e-z curl/incline curls

triceps-close grip bench, skull crushers, dumbell kickbacks

fri-legs

quads-squats, barbell lunges, dumbell lunges

hams-reverse lunges

calves-donkey calf raises

abs-1-2x weekly

Thanks a lot bro. I'm gonna start this up Monday, and as far as the super sets go for chest do you mean stick with the same weight and do 10 reps incline, flat, and decline then rest for a few then repeat?

[Johnny Sinn]

aright..... lets break it up.
mon-chest/back-flat bench press/decline bench press/incline bench press

back-wide pullups (get one), barbell rows, dumbell rows

*superset each with chest

wed-medial delts, biceps, triceps,

delts-wide grip straight bar upright rows/ rear delt dumbells flied seated on bench

biceps-straight bar/reverse e-z curl/incline curls

triceps-close grip bench, skull crushers, dumbell kickbacks

fri-legs

quads-squats, barbell lunges, dumbell lunges

hams-reverse lunges

calves-donkey calf raises

abs-1-2x weekly

I do something very similar except I do arms on Fri instead of with delts. Some say its a lot of pressing but I have made some respectable gains. Just had to tweak the volume a bit.
Worked awesome though

[FireGuy]

Not a fan of Donkey Calf Raises. Most gyms dont have a machine to do them on and not really into asking people to climb on my back. Why not stick to good ole standing and seated calf raises or subsitute the leg press for standing ones.

[eatrainrest]

can someone help me with a program for 4 or 5 days out of the week that can help me build muscle. right now i can only work out at home so I'm limited with equipment. I have a bench press that can go incline and flat of course, a preacher bench with a ez curl bar, a straight bar and some dumbbells. thanks so a lot.

hes limited thats y i had donkey calf raises

[FireGuy]

hes limited thats y i had donkey calf raises

No offense, but do you know what donkey calf raises are? If he is limited to what is metioned I would have him do standing calf raises on a block holding DB's.

[eatrainrest]

No offense, but do you know what donkey calf raises are? If he is limited to what is metioned I would have him do standing calf raises on a block holding DB's.

i believe so, lol that would be having somebody on their back while doing calf raises correct? what you mentioned is another method as well, just wrote something up to give him an idea.

[FireGuy]

i believe so, lol that would be having somebody on their back while doing calf raises correct? what you mentioned is another method as well, just wrote something up to give him an idea.

It's all good. I just havent seen anyone do a Donkey Calf raise since the 1970's. I thought there maybe some variation I wasnt aware of.

[bluect]

As far as the super sets go for chest do you mean stick with the same weight and do 10 reps incline, flat, and decline then rest for a few then repeat?

[FireGuy]

As far as the super sets go for chest do you mean stick with the same weight and do 10 reps incline, flat, and decline then rest for a few then repeat?

A superset refers to doing one set of one muscle group the moving directly to another set of another muscle group (usually an antagonistic one) example. Bicep curls followed by a set of tricep pushdown, bench presses followed by a set of seated rows. Leg extensions followed by hamstring curls.

Doing several exercises in a row for the same muscle group without pausing is known as a Giant Set.

[bluect]

A superset refers to doing one set of one muscle group the moving directly to another set of another muscle group (usually an antagonistic one) example. Bicep curls followed by a set of tricep pushdown, bench presses followed by a set of seated rows. Leg extensions followed by hamstring curls.

Doing several exercises in a row for the same muscle group without pausing is known as a Giant Set.

ohh ok thanks a lot bro now I understand it awesome. Thanks for everyone helping me out.

[eatrainrest]

A superset refers to doing one set of one muscle group the moving directly to another set of another muscle group (usually an antagonistic one) example. Bicep curls followed by a set of tricep pushdown, bench presses followed by a set of seated rows. Leg extensions followed by hamstring curls.

Doing several exercises in a row for the same muscle group without pausing is known as a Giant Set.

yep, benefits of this-stretch one muscle while working the other, icnrease blood flow, shorter time, more intense workout.

[bluect]

yep, benefits of this-stretch one muscle while working the other, icnrease blood flow, shorter time, more intense workout.

starting this up tomorrow should be fun! ha ha can't wait!

[amcon]

I train each muscle one day on six days for recovery. Trust me, blow that schedule up and start over using the basic guidelines I gave you earlier in the thread.

fire guy knows his stuff... i would listen and then customize to you liking. after, you use his suggestion for three months

[jbm]

fire guy knows his stuff... i would listen and then customize to you liking. after, you use his suggestion for three months

agreed!

[bluect]

I have one more question I know I'm a noob right now. I never really messed with super sets so how does this work. I'm gonna do a set of 10 reps on flat bench then 10 reps for back then rest? or what? and how long should I rest like 1 or 2 minutes?

[amcon]

good question... why do you want to super set ?

and as for rest - i like to take 2-4 min depending on the weight im using and how i feel for the next set...

super set would be a set of bench/chest then quickly go over and do the next set... you are moving quickly with weight that you can control and not cause any issues with a spotter - is seems to be more cardio, i use it when the gym is about to close and i have to hurry other wise i never use this

[bluect]

good question... why do you want to super set ?

and as for rest - i like to take 2-4 min depending on the weight im using and how i feel for the next set...

super set would be a set of bench/chest then quickly go over and do the next set... you are moving quickly with weight that you can control and not cause any issues with a spotter - is seems to be more cardio, i use it when the gym is about to close and i have to hurry other wise i never use this

ohh ok thanks a lot bro. He came up with this plan for me because I have to workout at home for right now with out a spotter, and with out a lot of stuff to use.

[amcon]

well imo super sets are adding cardio... not wrong just not what i am doing right now... i do always get the amazing feeling of major pump and getting a lot of good work done is a short period of time... stay and keep asking more good questions so we can help

[bluect]

well imo super sets are adding cardio... not wrong just not what i am doing right now... i do always get the amazing feeling of major pump and getting a lot of good work done is a short period of time... stay and keep asking more good questions so we can help

awesome bro thanks a lot for everything, I'll probably have a lot more soon.

[eatrainrest]

good question... why do you want to super set ?

and as for rest - i like to take 2-4 min depending on the weight im using and how i feel for the next set...

super set would be a set of bench/chest then quickly go over and do the next set... you are moving quickly with weight that you can control and not cause any issues with a spotter - is seems to be more cardio, i use it when the gym is about to close and i have to hurry other wise i never use this

it depends on your goals, if your not working for an aerobic effect with resistance training, simply double the time of a normal work set, you will not be any more fatigued.

[vpchill]

Imo on your heavy days Get you a spot and lower the Reps to 4-6 reps. If that is heavy day you should be adding weight.
Im currently doing a 4 week blast and going nothing over 4 reps. ballz to the wall weight. as heavy as humanly possible. You heavy days shouldnt touch the 8-10 rep range. JMO wutever works for you tho.

[bluect]

wow that super set with chest and back beat me up ha ha. Those last couple of sets really hit hard. Thanks again.

[bluect]

it depends on your goals, if your not working for an aerobic effect with resistance training, simply double the time of a normal work set, you will not be any more fatigued.

Hey how many sets would you recommend for this workout? Today I did 4 sets of 8-10 for everything for the chest/back workout.

[eatrainrest]

Hey how many sets would you recommend for this workout? Today I did 4 sets of 8-10 for everything for the chest/back workout.

do your typical amount of sets. chest-6-9 back-8-11 sets is about my recommendation range UNLESS your using slingshot

[bluect]

hey i fractured my right hand so I can't lift for a couple of weeks. I was looking through some old posts and saw this workout. what do you think of it? I thought chest bis and tris might be a little much in one day.

Mon:Chest/Bis*/Tris*
Cardio PWO

Tues:Legs$

Wens:Cardio/abs

Thurs:Back/Bis
Cardio PWO

Fri:Shoulders/Tris
Cardio PWO

Sat:Cardio/abs

Sun:Off~

[ninesecz]

That is the wierdest workout routine I have ever seen. it says heavy chest day but you are doing upright rows and tricep exercises! Then you are doing back, legs, and biceps in the same day, How can yiu do those 2 huge bodyparts on the same day

[bluect]

That is the wierdest workout routine I have ever seen. it says heavy chest day but you are doing upright rows and tricep exercises! Then you are doing back, legs, and biceps in the same day, How can yiu do those 2 huge bodyparts on the same day

Yeah i got that from a friend i heard it was in Triple H's book ha ha. What do you think of this one i found on the threads?

Mon:Chest/Bis*/Tris*
Cardio PWO

Tues:Legs$

Wens:Cardio/abs

Thurs:Back/Bis
Cardio PWO

Fri:Shoulders/Tris
Cardio PWO

Sat:Cardio/abs

Sun:Off~