My Mostly Bodyweight Workout - Thoughts?

[Tyler Hawke]

Since January I've been doing a variety of Dumbell workouts, trying to change things about every 6 weeks.

My new routine is now concentrating on Pushups and Pullups with some weights to target areas.

Example:

Monday: Pullups, 3 different kinds, in 3 sets (or as best I can)
Pushups, 3 kinds - regular, wide and close, 3 sets of each
Preacher Curls (dumbells) 40 lbs, 3 sets of 8 to 10
Hammer Curls (dumbells) - same
Lunges - 3 sets
Ab routine

Tuesday - run 35 minutes, 6.5 mph

Wednesday - See pullup pushup-routine (vary the pushups to include other kinds)
3 sets of Dumbell flys, 40lbs, 10 to a set
3 sets of Dumbell Presses, 50lbs, 10-12 to a set
3 sets of Squats - 30lbs

Thursday
same cardio as above

Friday
See pullup-pushup routine
3 sets of 30lbs 10, Bent over raise
3 sets of 30lbs 10 front or lateral raise (alternate weeks)
3 sets of 40 lbs Pullovers, 10 easch set
and if I have the time or energy 3 sets of One arm rows 50lbs, 12 each set.
Ab routine - or save the abs for the weekend.

(this back shoulder one I'm thinking about alternating the concentrating on from week to week)

Weekend - cardio and at times a light full body work out.

Sound good, too much, need to add, drop - looking for toughts on this type..,

I have to say the first two times doing this workout I could not complete 3rd sets of pullups and the push up were very tough as well coming into the 3rd set.

I alternate between pushup and pulluups - in other words, I do the standard pullups, then do a regular pushup set, then do the second kind of pullup set, followed by the sets for the wide push up, then third pull up, which is currently the wide one, then the close pushup set.

it's a tiring but good feeling workout but before I get too crazy with it, I was looking for some thougts.

Thanks

[swanso5]

for every push up rep you do you need to do a rowing rep as well...this cannot be stressed enough...you have no rows at all in there...your shoulders will thank me later on this one as well as your posture
- i wouldn't bother with curls really
- your better off alternating btw speeds 5 and 10 or someything for 20mins than 35mins at the same speed...that doesn't really do anything
- use a different set rep scheme for chins ups each session of the week...day 1 do sets of 3 or something x 10 sets and on 2nd day just do sets x as many as you can but it depends on how many you can do in a row for 1 set
- leave out flyes
- leave out all shoulder raises and opullovers aren;t the best either
- how many can you do in a row for one set?

[Tyler Hawke]

Swanso - Thanks for the advice - I left out the Rows for the back as I've been doing them a lot since january and thought to give them a break for 6 weeks.

When you asked how many I can do in a row - were you meaning the pull ups? If so - the basic pullup, with palms facing me, I can do my first set at about 8 or 9 then the second at 6 and the third, 4 to 6.

I weigh 210, 6'1" and am 45 years old - if that matters.

Why no fly's? A better alternative or do the pushup chinups negate the use of them at this time. Same question for curls.

I have no machines - I'm all dumbells and bars.

I'm always looking for different plans to work with so I appreciate the advice.

[swanso5]

- you can never do too many rows and in fact you should have a 2:1 rowing/bench press /push up ratio in all programs
- in that case do 10 x 3 pull ups day, 2 x 20 inverted rows the next day (search) and on the 3rd day do 3 sets add up the total reps and beat it the next week in the same amount of sets
- flyes are pretty much useless and there's a million push up variations out there...bench preeses acan also be used but remember the ratio thing above
- curls are also pretty much uselss and you could spend this time training legs with split squats, bulgarian split squats, reverse lunges and deadlifts and squats if you're wts are heavy enough...if they aren't suggest you buy some more
- you don't need machine anyway