Is this a good workout?

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zach96
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Is this a good workout?

Post by zach96 » Sat Feb 08, 2014 10:59 pm

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

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Stephen Johnson
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Re: Is this a good workout?

Post by Stephen Johnson » Sun Feb 09, 2014 11:44 am

@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.
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Post by zach96 » Sun Feb 09, 2014 3:44 pm

I am just body building I really have no weight goals... And im a beginner

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stuward
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Re: Is this a good workout?

Post by stuward » Sun Feb 09, 2014 3:59 pm

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" onclick="window.open(this.href);return false;
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zach96
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Post by zach96 » Sun Feb 09, 2014 5:51 pm

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?

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stuward
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Re:

Post by stuward » Sun Feb 09, 2014 6:12 pm

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
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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
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Post by zach96 » Sun Feb 09, 2014 6:14 pm

Like arms and chest on the same day?

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stuward
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Re: Re:

Post by stuward » Sun Feb 09, 2014 6:16 pm

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
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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
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Post by zach96 » Sun Feb 09, 2014 6:21 pm

Well I do leg plyometrics im not doing to much leg work

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Stephen Johnson
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Re: Is this a good workout?

Post by Stephen Johnson » Sun Feb 09, 2014 10:22 pm

@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
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Post by zach96 » Mon Feb 10, 2014 12:06 am

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...

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Re: Is this a good workout?

Post by jlmoss » Tue Feb 11, 2014 10:53 pm

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.

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Re: Is this a good workout?

Post by Immortal2 » Thu Mar 06, 2014 2:24 pm

Doesnt look bad but I would never be willing to lift more than 3 times a week cauxe I stick to full body:(

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Re: Is this a good workout?

Post by fmd826 » Wed Apr 02, 2014 9:28 pm

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

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