what do you think about this:
mon: legs/shoulders
wed: chest/triceps/calves
fri: back/biceps
good enough?
MONDAY:
Squats 5 sets
Leg Extensions: 3 sets
Stiff leg Deads 4 sets
Seated BB Press 3 sets
Seated DB Press 2 sets
WED:
Incline DB Press 4 sets
Weighted Dips 4 sets
Skullcrushers 4 sets
Standing Calf Raise 4 sets
FRI:
Weighted Chins 3 sets
BB Rows 3 sets
Deadlifts 3 sets
Cable rows 3 sets
BB Curl 4 sets
[quote]luka5z wrote:
good enough?[/quote]
That’s a very vague question. I’m presuming your goal is building muscle?
What’s your current height and weight?
What are your current strength levels on the basic exercises (squat, deadlift, row, overhead press, bench)?
[quote] MONDAY:
Squats 5 sets
Leg Extensions: 3 sets
Stiff leg Deads 4 sets
Seated BB Press 3 sets
Seated DB Press 2 sets
WED:
Incline DB Press 4 sets
Weighted Dips 4 sets
Skullcrushers 4 sets
Standing Calf Raise 4 sets
FRI:
Weighted Chins 3 sets
BB Rows 3 sets
Deadlifts 3 sets
Cable rows 3 sets
BB Curl 4 sets[/quote]
It’d be much more useful to know what kind of rep ranges you plan on working with, but generally speaking, it’s not that bad on the surface.
Biggest changes I’d make would be to make the seated DB press a dumbbell lateral raise (in either case, you may run into the problem of lingering shoulder soreness interfering with the chest/triceps work two days later), and consider doing deadlifts first on back day.
Also, since this is low frequency (training bodyparts just once per week) and fairly low volume (not many sets per bodypart), you better be going balls out on every single set and working hard enough that your muscles need that full week’s rest before being worked again.