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[Reboot]

I'm currently doing a light weights program and for after Christmas I wanted to knock it up a gear and was wondering what people thought to my intended split workout. Am I repeating muscle groups unnecessarily, missing things out and so forth. I'd really appreciate any input.

Workout 1

Two Arm Hammer Dumbbell Rows 10x5
Standing Two Handed Dumbbell Overhead Extensions 15x5
Standing Barbell 20 x 5
Barbell Stiff Leg Deadlifts 20x 5
Overhead Barbell Extensions 20 x 5
Barbell Upright Rows (front and back) 20 x 5
Barbell Front Raises 10 x 5

Workout 2

Free Weight Leg Extensions 20x5
Free Weight Leg Curls 20x5
Standing Dumbbell Press 10x5
Incline Barbell Press 20x5
Flat Barbell Press 20x5
Dumbbell Shrugs 10x5

edit: I also mix in some light cadio as well to get the heart moving a bit, either before or after the weights.

[swanso5]

ready...

- 10 sets of 5 is it or do you right 5 sets of 10 the other way (some people do that)...either way it's probably too much
- what are your training goals? that will determine sets and reps
- exercises are all over the place and some aren't that good
- a single arm db row will allow more wt to be used
- you have 2 versions of a tri ext on day 1, you only need 1/session but there's plenty of better options
- for full body sessions you need to can all single joint exercises and only perform the big one's for better efficiency
- 5 x 20???? no, no
- never do upright rows again...front and back???
- ditto for front raises
- ditto for leg extension
- lunges are better for posteriour chain than any leg curls...remeber compound exercises only


and the biggie...

INTERNAL ROTATION TOTAL REPS - 775

vs

EXTERNAL ROTATION TOTAL REPS - 50

SIMPLY RIDICULOUS...GOOD LUCK TO YOUR POSTURE AND SHOULDER GIRDLE

sorry to be a downer but you better read this:

http://steelmuscle.freeforums.org/viewtopic.php?t=131