My New Workout any Thoughts

[army_cobra]

Monday: Chest/Tri
Tuesday: Legs
Wednesday: Back/Bi
Thursday: Cardio/Abs
Friday: Shoulder/Forearms
Saturday & Sunday: Cardio and abs

MONDAY
CHEST
Bench Press
Dumbbell Flyes
Incline Dumbbell Bench Press
Cable Iron Cross
Leverage Decline Chest Press
Tri
Ez Bar Skull Crusher
one arm reverse cable extension
Cable Pushdown
Dumbbell One-Arm Triceps Extension
Dips
Push ups
TUESDAY
LEGS
30 Min Cardio
Bodyweight Walking Lunge
Hack Squats
Leg Extensions
Dumbbell rear Lunge
Leg Press
Lying Leg Curls
Seated Leg Curl
Barbell Standing Calf Raises
Seated Calf Raises
WENSDAY
BACK
Pullups
V-Bar Pulldown
Bent-Arm Barbell Pullover
Wide-Grip Lat Pulldown
Dumbbell Incline Row
Dumbbell Bent Over Row
Cable Seated Row
Inverted Row
BI
Alternate Incline Dumbbell Curl
Wide Grip Barbell Curl
Close Grip Preacher Curl
Reverse Cable Curl
Overhead Cable Curl
THURSDAY
CARDIO
Elliptical 30 mins
ABS
Crunch
Hanging Leg Raises
V-Ups
Dumbbell Standing Side Bends
Side Plank
Weighted 45 Degree Side Bend
45 Degree Back Extensions
Straight Leg Deadlift
Superman

FRIDAY
SHOULDERS
Dumbbell Shoulder Press
Barbell Upright Row
Barbell Behind Neck Press
Standing Low-Pulley Deltoid Raise
Reverse Machine Flyes
Front Dumbbell Raise

SATURDAY/SUNDAY
CARDIO
Elliptical One Hour
ABS



I know this is one of my old post but I just switched up my workouts and added more. Let me know what you all think. I do 3 sets with 10 reps and on the last 2 reps I usually need a little help. Im lifting heavy and hard

[terraj]

I do one excerise per muscle group for 3 sets of differing rep ranges....Lol, complete opposite of you , but if it works for you, so be it.

What are your goals?

[army_cobra]

size and strength

Im going to do 5-7 reps at 3 sets

abs, forearms, calves, and upper traps will be 10-12 reps

[terraj]

Is what 3 work sets?

Are gaining with that kind of workload?

[Dukkit]

Way too much volume for my taste. Especially for trying to gain size and strength as you state.

I mean 5 exercises just for bi's? Theyre such a small group of muscle, 1-3 exercises works fine.

It all depends on your intensity and methods.

Only one day of no serious weight training? Eh. *You grow when you rest. You eat when you rest. You sleep when you rest... and with this routine... I see no solid amount of Rest*

Will you be on cycle for any of this routine?

Thats the only way I would even MAYBE think about doing such a routine.

But if you have used it before with results, then go for it.

Personally, if it was for me, or anyone I train... I would completely revamp it.

[Dukkit]

Oh and....

stats?

[stack_it]

I agree with the others. Back, bi's, and tris are all overloaded. Plus, as dukkit said, you need rest days. Not only does it help you grow, but the days off will help you stay motivated. Who wants to be in the gym 7 days a week?

[army_cobra]

Okay this is not the routine im using now. I do something like this but only 3 exercises not 6. I just got back in the gym due to 2 more knee surgiers, so i have been taking it easy and doing high reps. The only reason im adding 3 more exercise is i want to not be able to use that body part tell it comes back around the next week. My off days will me Sat. and Sunday i just put cardio and abs cause i will prolly go to the gym and do a light set nothing crazy. YES i will be on a cycle.

25
5'11
190 pounds
guessing close to 20% bf

[army_cobra]

If you guys have any suggestions how how i should switch it up just let me know. I love the gym and now that i can use the elliptical and im not depressed i will be there 7 days a week if i can. Most likely it will be like 5 or 6 that is why sat. and sun. i just put abs and cardio. Just in case i get board and have nothing to do i can always go to the gym and do that light workout. Im only doing so many exercises just to make sure i tear my muscle.

[Dukkit]

Well then I have to go a whole different approach based on your stats...

I would skip on the cycle (cycle of what?) until you get your bodyfat down to sub 15%

Higher body fat leads to higher risk of sides, gyno etc while cycling.
But I would use some thermogenics... ECA, Clen, etc.

Cut back on the lifting days... and add in more cardio days.

Maybe do a 4 day split of lifting...

M-Legs
T-Chest, shoulders,
W-OFF
Th-Back
Fri-Bis, tris

Something along those lines.
Cut down the 6 exercises. Keep it at 3 or so for most.

Higher reps. But throw in intensity techniques.... Drop sets, Rest Pause, Supersets.
Shorter rest periods.
That will all help kick your metabolism and muscle growth up.

More cardio. Fasted Morning if you can. Pwo if thats all you can do.

[army_cobra]

My Body fat might not be that high im just throwing that out there. In the members pictuers i will have a thread in there tomorrow with pics of me

[army_cobra]

okay here is the link to my pictures that were just taken

http://forums.steroid.com/showthread...07#post5528107

[army_cobra]

Okay so im going to change this up ALOT any one have any ideas on what i should do?

[stack_it]

Since you were in decent shape before atleast you have muscle memory on your side.

I would do something like this.

Legs
Chest/tri
Off
Back/bi
Shoulders
Off
Off

Do cardio for 30 to 45 minutes per day if possible. If not try to do it atleast 4 daysz

[army_cobra]

So i should keep it to 3 exercise's per muscle group? and prolly do higher reps like 10-12

For cardia i been doing a hr in the morning then a hr at night

[stack_it]

So i should keep it to 3 exercise's per muscle group? and prolly do higher reps like 10-12

For cardia i been doing a hr in the morning then a hr at night

Try 3 compound movements and one shaping. Reps in the 8-10 range.

[KConan]

I would do the heavier compound movements earlier in the workout, and the the isolation exercises towards the end.

[army_cobra]

Okay i changed it up ALOT. What you all think?

As for cardio i will be doing a hour in the morning and a hour at night. I dont think that is over doing it since im trying to loose wieght more then gain muscle right now. Im going to post my diet up in the diet section let me know what you guys think of that to. Thanks

[KeyMastur]

no need to do abs Sat AND Sun

shoulder day - why don't you combine that up and do a clean and jerk with a split press ?

back day - incorporate a pull-up and / or dead lifts

leg day - if you want the most out of your press movement, do it first

[army_cobra]

I just put that for sat and sunday. I will most likely not do it unless i get really bored and if i do it will be a light work out. I will most likely just run.

The shoulder work out you suggested cant do i have two buldge disc in my lower back

I thought about pull ups but i figured i would add that in when my strength gets a little better

Now for legs i will do squats first

[army_cobra]

Okay changed it up again.

Why do so many of you say do legs on the first day?

[KeyMastur]

Okay changed it up again.

Why do so many of you say do legs on the first day?

a lot of people do legs at least after a day off. that way the CNS (central nervous system) isn't too jacked up from the previous workouts. i don't follow that routine. i find that having a rest day (with zero workout / gym time) the day before leg day kills me. i'll even do some low intensity cardio the day before and call that my off day.

while we're speaking of leg day, bump up the first calf exercise earlier in the workout then hit them again at the end. it'll give them some time to rest before blowing them out before you go home.

MONDAY
CHEST
Bench Press
Dumbbell Flyes
Decline Dumbbell Bench Press
Tri
Ez Bar Triceps Extension is this skull crushers?? are you laying on your back or using the cable to push down? i'd rather push up against gravity than push down - too much room for cheating by leaning over
Cable Pushdown
Triceps Extension change this up and do one arm reverse cable extension
*** since you don't do shoulders for a few more days, you could incorporate an incline movement, even if it's just 2 really heavy sets, or switch off between the flat press (whether it's DB or BB)

TUESDAY
LEGS
Squats or leg press / hack squat, what does your routine look like on this? how's your form
calf raise exercise (seated, standing, leg press)
Barbell or DB Lunge
Lying Leg Curls or you could do stiff-leg / romanian dead lifts
Barbell Standing Calf Raises standing on what? the ground? don't forget you can use the leg press for calf extensions also!!!
*** i'm a fan of leg extensions, might want to throw that in there, super-set with your leg curls perhaps


WEDNESDAY
BACK
you'll find most people on here prefer to do a pull-down / pull-up movement first. nothing makes me feel better than repping out some wide-grip weighted pull-ups
Cable Seated Row
Cable Pulldown see above
Dumbbell Bent Over Row
or perhaps add some dead lifts in here somewhere. yes, they're great, but i stay away from them due to low back issues related to 2 bad discs
BI
Dumbbell Curl
Dumbbell Concentration Curl what's the difference with what you just did above???
Cable Curl

FRIDAY
SHOULDERS
Barbell Behind Neck Press
Barbell Upright Row you might find the EZ-curl bar to be better on the wrists than the straight bar. i do
Dumbbell Shoulder Press arnold-style, i'd do these first rather than the military press, but that's just me
Dumbbell Lateral Raise
try to find an exercise to hit the rear-delt
*** something to think about doing if you're capable / athletic enough ha - clean and jerk with a split press (not all the way from the floor, just from the knees). every other workout i do this, and do it first. the compound movement is great. takes care of your upright row, shrugs for the most part, and the press movement
FOREARMS
Barbell Wrist Curl
Barbell Reverse Wrist Curl
Wrist Roller

[army_cobra]

Changes have been made thanks for the help keymastur. I wish i could do dead lift and straigt leg but bad back kinda screwed me

Ez Bar Triceps Extension is this skull crushers?? are you laying on your back or using the cable to push down? i'd rather push up against gravity than push down - too much room for cheating by leaning over. Yes they are skull crushers

Squats or leg press / hack squat, what does your routine look like on this? how's your form Im going to switch this pu to leg press due to back and leg issues

Lying Leg Curls or you could do stiff-leg / romanian dead lifts Have to stick with lying leg curls cause of a bad back

Barbell Standing Calf Raises standing on what? the ground? don't forget you can use the leg press for calf extensions also!!!
*** i'm a fan of leg extensions, might want to throw that in there, super-set with your leg curls perhaps it is a box about 3 inches off the ground. I cant do leg estensions yet, just had a acl surgery about 3 months ago

Dumbbell Concentration Curl what's the difference with what you just did above??? Nothing going to switch that

try to find an exercise to hit the rear-delt
*** something to think about doing if you're capable / athletic enough ha - clean and jerk with a split press (not all the way from the floor, just from the knees). every other workout i do this, and do it first. the compound movement is great. takes care of your upright row, shrugs for the most part, and the press movement
Wish i could but like i stated earlier bad back and knee