ExRx.net

Exercise Prescription on the Net
It is currently Thu Aug 21, 2014 5:19 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 14 posts ] 
Author Message
 Post subject: Is this a good workout?
PostPosted: Sat Feb 08, 2014 10:59 pm 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
hi i was wondering if this a good workout?

Monday chest
Incline dumbbell bench 3 sets of 10-12
Flat barbell bench 3 sets 10-15

Tuesday Bis and hamstrings
Standing ez bar curl 3 sets 10-12
Single arm dumbbell preacher curl 3 sets 10-12
Standing dumbbell hammer curl 3 sets 10-12

Hamstrings
Stiff leg deadlift 3 sets of 12-15
Hamstring curl 4 sets 15-20
Leg press wide and high 3 sets 25

Wednesday shoulders
Barbell shoulder press 3 sets 10-12
Dumbbell shoulder press 3 sets 10-12
Side lateral dumbbell raise 3 sets 20-25
Reverse dumbbell fly 3 sets 20-25

Thursday back
Overhand barbell row 3 sets 10-12
Single arm dumbbell row 3 sets each arm 10-15

Friday triceps and quads
Rope pushdown 4 sets of 12
Ez bar skull crushers 3 sets 12-15
Close grip bench press 3 sets 12-15

Quads
Single leg lunges foot back each leg 3 sets 15
Body weight squats 4 sets 20

thanks


Top
 Profile  
 
PostPosted: Sun Feb 09, 2014 11:44 am 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
@zach96:

Whether it is a good workout depends on what your stage of development is, and what your goals are.

It's no doubt better to do that routine than to sit on the couch. But bodybuilder-type split routines - such as yours - don't serve the majority of lifters well.

_________________
Thanks TimD


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 09, 2014 3:44 pm 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
I am just body building I really have no weight goals... And im a beginner


Top
 Profile  
 
PostPosted: Sun Feb 09, 2014 3:59 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6396
Location: Halifax, NS
For a beginner, you have it split too much. You don't need a week between exposures to body parts. Do each major movement 2-3 times a week. Focus on the big compound movements so you can keep the workouts shorter by skipping all the little redundant exercises.

http://exrx.net/Lists/WorkoutMenu.html

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 09, 2014 5:51 pm 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
How's this?

Monday Wednesday Friday
Preacher curls, skull crusher, and French curls deadlifts and squats

Tuesday, and Thursday and Saturday
Bench press, incline dumbell press and flys...

Is that enough bicep and chest work?


Top
 Profile  
 
 Post subject: Re:
PostPosted: Sun Feb 09, 2014 6:12 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6396
Location: Halifax, NS
zach96 wrote:
How's this?

Monday Wednesday Friday
Preacher curls, skull crusher, and French curls deadlifts and squats

Tuesday, and Thursday and Saturday
Bench press, incline dumbell press and flys...

Is that enough bicep and chest work?


Move the arm work to after the chest and back workouts. Give your legs the workout to themselves.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 09, 2014 6:14 pm 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
Like arms and chest on the same day?


Top
 Profile  
 
 Post subject: Re: Re:
PostPosted: Sun Feb 09, 2014 6:16 pm 
Offline
moderator
moderator
User avatar

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6396
Location: Halifax, NS
stuward wrote:
zach96 wrote:
How's this?

Monday Wednesday Friday
Preacher curls, skull crusher, and French curls deadlifts and squats

Tuesday, and Thursday and Saturday
Bench press, incline dumbell press and flys...

Is that enough bicep and chest work?


Move the arm work to after the chest and back workouts. Give your legs the workout to themselves.



stuward wrote:
zach96 wrote:
...
Is that enough bicep and chest work?


Most beginners gt too much biceps and chest and not enough back and legs.

_________________
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 09, 2014 6:21 pm 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
Well I do leg plyometrics im not doing to much leg work


Top
 Profile  
 
PostPosted: Sun Feb 09, 2014 10:22 pm 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2087
Location: New York City
@zach96:

Your mind seems to made up to follow your own routines regardless of the advice others give you.

I suggest that you follow your routine for 6-8 weeks. You can then get back to us with your status, or you can keep us in the loop while you train. Experience is the best teacher

Good luck, and happy training

_________________
Thanks TimD


Top
 Profile  
 
 Post subject:
PostPosted: Mon Feb 10, 2014 12:06 am 
Offline
n00b
n00b

Joined: Sat Feb 08, 2014 10:45 pm
Posts: 6
That may be true lol but what I first posted a trainer has one of my buddies doing and he competes in body building comps... But he does do more cable machine exercises...


Top
 Profile  
 
PostPosted: Tue Feb 11, 2014 10:53 pm 
Offline
Associate Member
Associate Member

Joined: Tue May 10, 2011 8:09 am
Posts: 337
Location: Buckhannon, WV
Beginners have different routines to follow to build the basics. The routine your buddy is doing is a more advanced program used to gain specific results after the basics/strength foundation is already there. All serious body builders have gone through basic strength training and continue to go back to the basics at certain times in their lifting phases.

If you need reinforcement of what we are trying to communicate to you, have a look at t-nation.com. All of the published writers there attest to the fact that a good strength base is key to any hypertrophy program.

Either way, as others have said, you seem to have your mind set. As a beginner, anything you do in the gym is an improvement from sitting on the couch... :green: So, give your proposed program a try. Come back with updates and questions, we'll be here.


Top
 Profile  
 
PostPosted: Thu Mar 06, 2014 2:24 pm 
Offline
Novice
Novice

Joined: Thu Feb 16, 2012 3:52 pm
Posts: 58
Doesnt look bad but I would never be willing to lift more than 3 times a week cauxe I stick to full body:(


Top
 Profile  
 
PostPosted: Wed Apr 02, 2014 9:28 pm 
Offline
former lurker

Joined: Wed Apr 02, 2014 9:11 pm
Posts: 2
Zach, Since you are a beginner I highly suggest you try to build some strength first with heavy compound exercises. You can build some good form and develop your body evenly. squats, deadlifts, bench press, overhead press, barbell row or pull ups, maybe dips (if your shoulders are comfortable with it).
I think you should move onto bodybuilding after building a good base with this


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 14 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Exabot [Bot], Yahoo [Bot] and 6 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group