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Kinesiology Experts please weigh in-Workout w/ each muscle group 2X per week total of 4 days per week

Posted: Mon Oct 14, 2019 11:44 am
by ucs1923
Hello Everyone,

I’m trying to devise a workout where each muscle group is worked out twice per week with a total of 4 days per week. So far I’ve come up with this:

Monday

Weighted Chest Dips 3 sets
Wide Grip Lat Pulldowns 3 sets
Standing Military Press 3 sets
Close Grip Seated Rows with moving back 3 sets
Shrugs 3 sets
Preacher Curls 3 sets
Seated Tricep Extensions 3 sets
Dumbbell Wrist Curls

Tuesday

Leg Press 3 Sets
Leg Curls 3 sets
Leg Extensions 3 Sets
Weighted Back Extensions 3 sets
Standing Calf Raises 3 sets
Seated Calf Raises 3 Sets
Machine Ab Crunches 3 Sets
Dumbbell Reverse Wrist Curls 3 Sets

Rest on Wednesday

Thursday

Military Press 3 Sets
Narrow Grip Lat Pulldowns 3 sets
Dumbbell Bench Press 3 Sets
Wide Grip Seated Rows moving back 3 Sets
Triceps Pushdowns 3 sets
Barbell Bicep Curls 3 Sets
Shrugs 3 sets
Dumbbell Wrist Curls 3 sets

Friday

Leg Press 3 Sets
Leg Curls 3 sets
Leg Extensions 3 Sets
Weighted Back Extensions 3 sets
Standing Calf Raises 3 sets
Seated Calf Raises 3 Sets
Machine Ab Crunches 3 Sets
Dumbbell Reverse Wrist Curls 3 Sets

Now my concerns are does Military Press adequately work the upper chest? That is why im repeating it.

Does dumbbell bench press adequately work the lower portion of the pectoral major that chest dips and decline bench press work?

Do Lat Pulldowns adequately work pectoralis minor that chest dips works?

Also, from a kinesiology standpoint, do I have a well balanced workout? Obviously quads and hamstrings and calves and chest and back need more than one exercise as they’re bigger muscles

Overall what do you think of my workout?

Re: Kinesiology Experts please weigh in-Workout w/ each muscle group 2X per week total of 4 days per week

Posted: Wed Nov 20, 2019 10:13 pm
by hoosegow
Your upper body plan doesnt look horrible. I'm assuming you are fairly new. I wouldn't worry too much about specifics such as the upper chest. Worry about establishing a good strength base first.

Now you lower body workout isn't very good. Squat, deadlift, lunges, glute yam raises, reverse hypers, etc is what you should be looking at.