Is my workout plan good?

[tinyGuy]

Monday
Chest/abs

Tuesday
Shoulders

Wednesday
Biceps/Triceps/abs

Thursday
Back and sometimes I do legs as well

Friday
Legs/Abs

Is that ok?

[kaptainkeezy04]

monday chest tuesday back wednesday arms thursday shoulders friday legs....throw in abs where you want.

[bodybuilder]

I do
Monday: chest/triceps
Tuesday: shoulder/biceps
Wendsday: off
Thursday: back/ biceps
Friday: legs/abs
Saturday: arms
Sunday: off
Throw in cardio 3x a week

[ozy battler]

biceps 3x a week?

[tinyGuy]

monday chest tuesday back wednesday arms thursday shoulders friday legs....throw in abs where you want.

Thx bro' I will go with this.

[bodybuilder]

biceps 3x a week?

Yup.......

[kaberle_15]

The truth is what works for other people may not work for you because everyone has different weak and strong points and their training routine should be set up to strengthen the weak points.

In your opinion which muscle groups of yours need the most work?

Stats too please...

[tinyGuy]

The truth is what works for other people may not work for you because everyone has different weak and strong points and their training routine should be set up to strengthen the weak points.

In your opinion which muscle groups of yours need the most work?

Stats too please...

My arms definitely...they suck big time.....

20 yo
exp. 9-10months
155lbs
BF 11%

[kaberle_15]

My arms definitely...they suck big time.....

20 yo
exp. 9-10months
155lbs
BF 11%

How tall are you bro?

[tinyGuy]

5.7ft

[gladmax]

Go with what every is comfortable for you, never try and push yourself in other peoples directions.

[tbody66]

My arms definitely...they suck big time.....

20 yo
exp. 9-10months
155lbs
BF 11%

Based upon your age and lack of lifting experience I would recommend hitting all bodyparts two or three times a week. I'd have to see some pics and find out some more about your diet and personal goals, but based upon your stats I'm guessing you want to put on some muscle size. I am willing to offer you whatever level of advice you want me to, from simple split suggestions to a completely personalized routine.

Go with what every is comfortable for you, never try and push yourself in other peoples directions.

I'm going to respectfully disagree. The purpose of this board is to help educate people who don't have much experience and point them in the right direction, maybe even go several steps further and take a real intrest in their progress and help someone avoid years of in-effective lifting or avoidable mistakes.

To suggest that someone who is 20 years old with 10 months lifting experience go with something that is comfortable to them is very limiting. I have seen people for years join a gym, watch other people lifting, that don't know what they are doing, copy it, not grow, get injured and/or frustrated and not ever lift again. Or read BB magazines, copy a pro's program, over-train, not grow, get injured and/or frustrated and not ever lift again, they also buy every supplement advertised and are worse off then never having lifted.

[tinyGuy]

Based upon your age and lack of lifting experience I would recommend hitting all bodyparts two or three times a week. I'd have to see some pics and find out some more about your diet and personal goals, but based upon your stats I'm guessing you want to put on some muscle size. I am willing to offer you whatever level of advice you want me to, from simple split suggestions to a completely personalized routine.



I'm going to respectfully disagree. The purpose of this board is to help educate people who don't have much experience and point them in the right direction, maybe even go several steps further and take a real intrest in their progress and help someone avoid years of in-effective lifting or avoidable mistakes.

To suggest that someone who is 20 years old with 10 months lifting experience go with something that is comfortable to them is very limiting. I have seen people for years join a gym, watch other people lifting, that don't know what they are doing, copy it, not grow, get injured and/or frustrated and not ever lift again. Or read BB magazines, copy a pro's program, over-train, not grow, get injured and/or frustrated and not ever lift again, they also buy every supplement advertised and are worse off then never having lifted.

Can you help me with a split workout? How to hit all the bodyparts twice a week or so?

Thx

[terraj]

I'm sure Tbody will give you something.

Try a simple two day split-

Mon: Chest, Shoulder, Triceps, Abs
Tues: Thighs, Back, Biceps, calves
Wed: Off (or just cardio)
Thu: Chest, Shoulder, Triceps, Abs
Fri: Thighs, Back, Biceps, calves
Sat: Off (or just cardio)
Sun: Off: Total rest day

[genakriggs]

is it good to have a workout after a plastic surgery? I only do cardio by the way.

[terraj]

is it good to have a workout after a plastic surgery? I only do cardio by the way.

So what size cup are you now?

[l2elapse]

So what size cup are you now?

[tbody66]

I'm sure Tbody will give you something.

Try a simple two day split-

Mon: Chest, Shoulder, Triceps, Abs
Tues: Thighs, Back, Biceps, calves
Wed: Off (or just cardio)
Thu: Chest, Shoulder, Triceps, Abs
Fri: Thighs, Back, Biceps, calves
Sat: Off (or just cardio)
Sun: Off: Total rest day

I like this thinking, try this -
Mondays and thursdays are push days: Chest/shoulders/triceps/abs
Tuesdays and fridays are pull days: legs/back/biceps
Mondays and Tuesdays will be your heavy days and thursdays and fridays your light days, you will perform similar exercises but the rep range will change.
always start your workout by jumping rope for one minute solid, when you can do that easily then start adding 15 second increments to your warmup until you are at five minutes of rope jumping and then just stay with that.

Mon:
Chest:
Flat Bench, warm-up sets, these should be three rep warm up sets with progressive weight until you reach your workout weight, then three sets of 8 - 12 reps, go to failure each time, go up in weight when you are hitting all three sets 12 or more reps
Incline Bench, no warm up sets here, your chest is warmed up from the flat bench, three workout sets, same rep range.
flat dumbell flyes - this is not a mass exercise, it is a stretching exercise, the weight does not matter, as a matter of fact it should be just heavy enough to help your arms get a full stretch at the bottom, too heavy and you can cause yourself damage, slow and controlled with a full stretch at the bottom and a pause, when you contract the muscle bring the weights as close together as possible without touching them, and then turn the pinkies in towards each other while feeling the middle of your chest come together.
Shoulders:
The front's of your shoulders have been thoroughly worked here, so we'll move onto the tops and rears.
Military press: sets and reps the same as the bench press, machine or barbell, depending on your gym
Dumbbell Shrugs. Pause at the top and bottom, straight up and down, don't roll your shoulders, put the tops of your shoulders into your ears, I like going progressively higher in poundages within the rep range until I can't properly perform the exercise.
Rear shoulder raises. Bend at the waist, pic a very...very...very...light weight, 5 lbs to start, lean over parallel with the ground with your knees bent and look in front of you at the wall/mirror, keeping your elbows locked and arms straight down in front of you raise them out to your sides with your pinkies up towards the ceiling. At the top of the movement you want them to be about 3 inches above your shoulders and even with your eyeballs, trust me, this hurts and is effective. 8-12 reps, pause at the top.
Triceps:
bodyweighted dips to failure, three sets
skull crushers, three sets 8-12 reps
Abs:
Crunches 3 sets 51 reps
Tues:
Legs:
Squats: progressive warm up sets of 11 reps until workout weight, then three sets of 15 - 20 reps, same philosophy as the bench, go to failure, increase weight when you are performing over 20 reps for each of the three sets, when you add the weight it should drop you down to only being able to accomplish 15 reps on your last set.
Straight legged dead lifts super setted with standing calf raises or toe extensions, stiff legged deads should be done in the 15-20 rep range and calves should be done in sets of 21's, 7 toes in heels out, 7 heels in toes out and 7 straight on.
Back:
Lat Pull downs 3 sets 8-12 reps, followed by bent over barbell rows 3 sets, 8-12 reps
Biceps:
Straight bar curls, full range 3 sets 8-12 reps, concentration curls 3 sets 8-12 reps

Wed: cardio

Thurs:
Chest:
Incline dumbbell presses, start with a light weight 40 lbs for example, and perform 12-15 reps, then increase by 5 lbs each time within the same rep range, you want to do five work sets, so make sure you are ending at a weight that you can barely get those 12 reps with on your fifth set
Flat dumbbell presses, your chest is already warmed up, go with three workout sets in that 12-15 rep range
Shoulders:
Rear raises again, just like last time except this time work in the 15-20 rep range
Upright rows, I do this for the traps on shoulder day, 3 sets of 25 reps, do not let the weight go all the way down at the bottom, slow and controlled, no lower than the belly button at the bottom of the motion and almost touch the chin at the top, keep the weight in close to the body the entire time, I use the ez curl bar for this.
Triceps:
rope pushdowns, 3 sets 25 reps, followed by bench dips, three sets to failure
Abs:
Bicycles: 3 sets 51 reps, Hanging leg raises: 3 sets 51 reps
Fri:
Back:
Deadlifts 3 sets 15-20 reps, because it is deadlift day we start with back.
Legs:
Do a superset for legs, going from machine to machine to machine for the three exercises for the three sets leg extension/leg curl/toe presses, start all over, little or no rest between sets.
biceps:
dumbbell hammer curls, 3 sets, 12-15 reps followed by dumbbell preacher curls, 3 sets 8-12 reps.

Sat: Cardio

Sunday: Church

[tbody66]

Bump...Where are you tiny?

[Pkk]

Tbody thanks for that post I've been looking for a work out plan to help me put on some weight.
Just need to work out what some of them are google and search should answer every

[Sicko]

I am a fan of two day split also.I like the idea of heavy, lower reps Mon & Tues and lighter,higher reps on Th & Fri.This continues to keep the muscles interested...Switchiing movements also keeps em guessing..It is harder to track your progress as you are adjusting weight and exercises but I like it none the less.

Nice breakdown TB,that should definetely give OP something to chew on..

[tbody66]

Tbody thanks for that post I've been looking for a work out plan to help me put on some weight.
Just need to work out what some of them are google and search should answer every

I'm glad it was helpful, if you have a thread or want something specific for you, let me know.

I am a fan of two day split also.I like the idea of heavy, lower reps Mon & Tues and lighter,higher reps on Th & Fri.This continues to keep the muscles interested...Switchiing movements also keeps em guessing..It is harder to track your progress as you are adjusting weight and exercises but I like it none the less.

Nice breakdown TB,that should definetely give OP something to chew on..

Thank you, Sicko! Basically I only concern myself with tracking the heavy days. I benched 315# last monday, so come friday, when I hit chest again, my shoulders and chest were not as supportive of what I wanted them to do, but this was understandable and not frustrating, two weeks before I benched 300#, so obviously I am liking the direction that I am going and don't need to stress about recording every set/rep/poundage.

[Sicko]

I'm glad it was helpful, if you have a thread or want something specific for you, let me know.



Thank you, Sicko! Basically I only concern myself with tracking the heavy days. I benched 315# last monday, so come friday, when I hit chest again, my shoulders and chest were not as supportive of what I wanted them to do, but this was understandable and not frustrating, two weeks before I benched 300#, so obviously I am liking the direction that I am going and don't need to stress about recording every set/rep/poundage.

Agreed...

[Pkk]

[QUOTE=tbody66;5436502]I'm glad it was helpful, if you have a thread or want something specific for you, let me know.

i tryed to pm but cant yet. would the plan you set out be the same for someone trying to put bulk weight on? im 141 5 10 and trying to put on any weight i can.
ive been training mon wed fri using all muscles doing 3 sets of 8 doing the heaviest weight i can.
off topic question, i have a protein and protein/weight gainer
i normaly try and fit in a shake morning lunch after work/after work out and before bed (thinking about one when i get up threw the night)
when should i use protein or the weight gainer?
also thinking about starting b12 injection ever used them?

sorry about the questions on your thread, didnt know how else to contact tbody lol

[tbody66]

[QUOTE=Pkk;5436696]

I'm glad it was helpful, if you have a thread or want something specific for you, let me know.

i tryed to pm but cant yet. would the plan you set out be the same for someone trying to put bulk weight on? im 141 5 10 and trying to put on any weight i can.
ive been training mon wed fri using all muscles doing 3 sets of 8 doing the heaviest weight i can.
off topic question, i have a protein and protein/weight gainer
i normaly try and fit in a shake morning lunch after work/after work out and before bed (thinking about one when i get up threw the night)
when should i use protein or the weight gainer?
also thinking about starting b12 injection ever used them?

sorry about the questions on your thread, didnt know how else to contact tbody lol

Start your own thread in the diet section, and I'll come help.

[tinyGuy]

Bump...Where are you tiny?

I'm here bro' , Thx a loooooooooot it works great, I try to do also a lot of drop set...to failure, I was away from the forum a lil bit, 'cause I have ****3d up my right shoulder.... nad my lower back...