Me workout

[Endless1]

I can't remember where I found this or if I just made it myself. But I'd appreciate it if anyone would be able to give me feedback on workout and maybe accouple suggestions to make it better. Again I'm only interested in gains. I don't really care about toning or anything like that. Usually I run for 6 mins before I start working out or however long it takes to run a mile but I think I'm gonna cut that out. But ya any suggestions to beef up chest and back days would be nice. Or anything.

Mon chest
Bench press (warm up) 2sets 15rep
Bench press 3set 8 rep
Incline dumbell press 3set 8rep
incline flys 3set 8 rep

Tues legs
bike for alittle
Stiff leg deadlift 3set 8 rep
one leg curls 3set 8 rep
Squats 3set 8 rep
Leg press 3set 8 rep
Leg extension 3set 8 rep
Standing calf raise 4set 8 rep

Weds
Rest

Thur back
pullups (warm up) 2 sets failure
Barbell row 3set 8 rep
Seated row 3set 8 rep
one-arm dumbell row 3set 8 rep
deadlifts 3set 8 rep

Fri
Rest

Sat tris, shoulders
Dumbell press (warm up) 2 sets 15rep
military press 3set 8 rep
front raises 3set 8 rep
bent over dumbell laterals 3set 8 rep
cable pushdown (Vbar) 3set 8 rep
close grip bench 3set 8 rep
overhead dumbell extentions 3set 8 rep

Sun
Rest

[swanso5]

it's probably too much...what exercises do you use for your next progran?

[Endless1]

I'll usually do the previous one for 3-4 weeks then take a week off doing nothing but pullups dips and pushups when ever I go stir crazy at home. This one is the one I'm intending on hitting next but I suppose to limit doing this more then twice a year. But ya I dont really have an overly mellow schedule. If anything I was kinda worried the previous one was lacking. But the way this one works is 2 days on 1 day off 2 days on 2 days off repeat. Take the first day of that week and move it to the last day of the upcomming week.

day 1
Barbell Curls: 65/10, 85/8, 105/6, 105 dropset
Close Grip Bench Press 10, 8 , 6, dropset
Alternating Hammer Curls 30/10, 40/8, 50/6, 50/dropset
Lying Triceps extensions 65/10, 85/8, 105/6, 105 dropset
Cable Curls 50/20, rest 1 min repeat
Rope pushdowns 50/20 rest 1 min repeat

day 2
Bench 6-10/3 sets
Incline Dumbbell press 6-10/2sets
Dips Failure/2sets
Squats 8-10/3sets
Leg Press 8-10/2sets
Stiff leg deadlift 12-15/2sets
Leg Curl 8-10/2sets
Standing Calf Raises 8-12/2sets
Seated Calf Raises 8-12/2sets

day 3
Military Press 6-10/3 sets
Dumbbell Press 6-10/2sets
Side Lateral 6-10/2sets
Bent Over Lateral 6-10/sets1
Barbell Shrug 6-10/2sets
Dumbbell Shrug 6-10/2sets

day 4
Bent Over Rows 6-10/3 sets
Reverse Lat Pulldown 6-10/2sets
Pull Ups Failure/2sets
Deadlifts 12-15/1set

[rsommers01]

I try to workout by doing the things I love to keep me motivated. For all you
SURFERS out there here is your workout program

http://f85d3qu1n60owq74ndb7z2f755.hop..net/" onclick="window.open(this.href);return false;

I like it, and its fun

Cheers....ROB

[swanso5]

both programs are ordinary at best for mine

deadlifts is the one exercise you'd do if you could only do 1 and you've got it as the very last exercise of the week

all those programs will do will make you very, very tired and unfortunatly, fatigue doesn't get you bigger, leaner or stronger but weaker and possibly fatter

try something something more simple and with half the exercises

[Endless1]

If I cut all the days amount of exercises in half some days I'd only be doing like two or three exercises. And others would only be one exercise per muscle. That doesn't seem nearly enough. The first workout I posted I have seen some gains with it when I did it a couple months ago. That second one is new and after looking at it again I might decide to forgot about doing it and make something else. Three exercises for chest seems reasonable, two hamstring three quad and one calve for legs, I guess 4 exercises for back might be a little excessive. And I think I'm gonna change Sats because it does seem a bit excessive for two small muscle groups.

[swanso5]

here's what i did today:

close grip bench press paired with pull ups 4 x 3 / 4 x 3 (was actually about 7 sets each)
walking lunge paired with chest supported row 3 x 6 / 3 x 10
ab roll out paired with side lying external rotation 3 x 8 / 3 x 10

what you'll notice:

1 - 1 exercise per major movement and zero for some
2 - every muscle got trained directly or indorectly though
3 - low volume-ish but intensive

that's what you should be looking for

[Endless1]

So you only believe in full body workouts then? And I don't fully understand your rep ranges? why are you doing sets of 3 reps then sets of 10? Again the deeper I dig into things the more I find out about being misinformed about others. Like I used to be under the impression that gaining fat promoted muscle growth but Les straightened me out. But understanding for rep ranges was 1-3=power 3-8=size gain 8-15=toning. And when I said first started out doing it I meant after I transfered from previous routine to doing that one. Not just going from never exercising. And with the 7 sets thing, how is doing one exercise for 7 sets any less detrimental to your body then doing two different exercises targeting the same muscle group for 3 sets each? If I'm gonna be making own workouts I'm just trying to gather as much info as needed, I hope you don't mind all the questions.

[swanso5]

either full body or 4/week with 2 x upper/lower but full body for most

power is explosiveness so if you lift a wt that gets you 1 - 3 reps then you're not being very explosive as the wt is too heavy to move quickly...i still don't know where the "1 - 3 reps for power' thing came from...oh i know, the fat burning zone area

sets of 1 - 5 will build strength

without trying to confuse tyou, program asks to work up to a max set of 3 for the day then do 4 sets over 90% of that number...i lift quite a lot do i use more warm up sets is all so i nused 7 for close grip press and 8 for pull ups i think in the end but now that i know where i'll up, next week i can plan the sets out better

[Endless1]

Alright I might try that 2 upper body/ 2 lower body thing. And the 1-3 for power thing I feel was just poor communication on part. I'd consider power and strength one in the same but I see where your coming from. I've never really been in any fat burning sites. Kinda where I'm getting that you have to do alot of exercises for one target group 4 times a week. But might be thinking I might not really be at the lvl to beable to go down to single body parts yet. But most of knowledge is still based off gym class lol grade 13 kinesiology. And accouple muscle magz but there so hard to strain the useful info from and leave all the bias crap.

But for breaking it down I was still kinda thinking about doubling up on some exercises. Like do a compound then do one thats more specific. Atleast for back and chest and legs. Not to concerned about the little muscles. Like deadlifts and rows, or squats and leg press. Or do you think thats still over kill? Like squats are pretty pathetic so they barely touch quads. I see this as one targeting the whole area with the stabalizers and the other is more targeted to just the targeted muscle.

[swanso5]

no, the 1 - 3 reps for power thing is actually taught in many courses

i don't know why....

not a great fan of compound sets really, just work the first one hard and save the time

[Endless1]

Alright taken your advice gonna break it down into leg days and upper days every other day. So heres second wack at it.

legs
5min bike
Stiff leg deadlift 135x8, 135x8, 185x8, 185x8, 185x8
squats 135x8, 135x8, 135x8
leg press 180x8, 270x8, 270x8, 270x7
leg extentions 135x8, 135x8, 135x8

day off

upper
Bench press 90x12, 90x12, 145x7, 145x6, 145x4
Deadlift 135x8, 225x6, 225x4, 225x4
Military Press 90x8, 90x8, 90x6
Cable Row 135x8, 135x8, 135x8
close grip lat pulldown 135x8, 135x8, 135x8

day off

repeat

might fiddle around with the order. Move deadlifts first because i think they need most focus. But hows that look? Oh ya and ignore the weight range I just found it easier to copy and paste. But the rep range is the goal of 8. Then increase weight.

[swanso5]

even better:

day 1
deadlifts
split squat
swissball leg curl
1 core exercise

day 2
Bench press
cable row
Military Press
close grip lat pulldown
1 core exercise

day 3
front squats
reverse lunges
stiff leg deadlifts
1 core exercise

day 4
chin up
db shoulder press
db row
db incline press
1 core exercise

heads up - programs that have the same reps for every exercise are not good

[Endless1]

Wow thx a lot man once I google some of those exercises I'll implicate that routine. Only one tweek, I was hoping to keep the deadlift on the upper body day. Then just do stiff legs deadlifts for the leg days. Like legs are in good shape and I find the major limiting muscle for deadlifts are lats and shoulders. I barely feel it in the hamys or quads or anywhere in legs for that matter. But I think I'm gonna go to the one day on one day off split. So there would still be some rest for legs if they are being targeted by the deadlift. Like is this at all an option? Or would it be a bad idea. I had a trainer tell me that doing minor leg workouts everytime you go to the gym help release growth building hormones. He suggested doing one set of really light squats but I figure this is a similar. I've only recently started doing deadlifts and I'm really into them so kinda would like to do them every time I go to the gym even if they are varying types.

[swanso5]

no, leg day...they're a compound movement so you'll feel it more in your weak points as you are but it's still a lower body exercise