ExRx.net

hello I have been training consistently for 2 days a week for last 3 months. I do an hour to hour and a half each of the days but the problem is I cannot squeeze in my caves, my traps, my shoulders. So I decided to add one more day

Monday I work out my shoulders, calves, traps and I sprint

Wednesday - I work out my back, bicepts, hamstring and outter abductors

Friday - I work out my chest, tricepts, Quads and inner abductors

Also every week I swich up from Light on wednesday to heavy the next wednesday and same for my friday workouts.

Now This is my plan that I am going to start from Monday of this next week.

And everyday I do my abdominals at home

Does it seem like a good workout or am I forgetting something?????
Also I seem to be getting used to some of the workouts even though I increase that weights what is the reason for this and how can I get the feeling that I used to get when I first started. The feeling that I had a great workout that sore feeling you know.

Thank you for you time
John

Workout seems ok.

Not sure if you need to alternate between light and heavy weekly. You may benefit more if you have a litlte more structured periodized approach.

eg, try to increase weights for a 3-4 week period and then back off to what you did in the 2nd week ofhte last period and start over and try to increase for another 3-4 weeks, repeat ad infinitum.

If you say you are not getting the feeling already, then it is possible you need to change exercises or set/rep ranges.

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