Ok so I have been adding and taking stuff away trying to get what I feel is the right ballance of stuff.
Sunday: Chest & Calves
Chest Dips
Incline DB Fly
Bench Press
Incline DB Press
Decline DB Press
Decline Fly
Cable Cross Fly
Calve Raises
Monday: Back and Biceps
Chin-ups/Pull Ups
Deadlifts
Chest Supported T-bar Rows
Lat Pulldowns
Bent Over Lat Raises
Standing Bar Curls
One Arm Preacher Curls
Incline DB Curls
Hammer Curls
Wednesday: Shoulders and Triceps
Triceps Pulldown
Close grip Bench Press
Triceps Dips
Seated Overhead DB Triceps Press
Seated Cable Triceps Extinction
Seated DB Shoulder press
Seated Lateral Raises
Upright Row
Bent Over DB Raise head on bench
Arnold Press
Friday: Legs
Back Squat
Front Squat.
Leg Press
Romanian Deadlift
Leg Extensions
Leg Curls
Ok so do you guys think, its to much? Should I move some things around. What do you think?
Note I do Lat pulls b/c Chins are prob. the thing im worst at. Once I get better at Cins/pull ups Ill drop the Lat pulls. I do Dips and Incline flys b4 bench to pre-fatige the chest b/c Im Tri dominat.
list your goals, training experience and sets/reps if you want real answers
other than that, its probably way too much volume, consequently not enough intensity and like 90% of the weightlifting population you spend way too much time with inefficient isolation exercises for tiny muscle groups and not enough time on the testosterone boosting body transforming compounds
Well I have been lifting scene high school and just started getting hard core about it. So about 6 years of pussyfooting around and a few months of just obliterating my self 4 times a week. My goals, Well Id like to look like Frank Zane but I know that�??s unrealistic. But you get the general idea. I am supper serious about this. Im talking making it my life. Im going to school for Sports Med. and Nutrition.
As far as sets and reps go. I do 3x 8-10 for the isolation stuff. But Squat, Beads and Bench I do 85 to 90% of my max for 5x5. Unlike most ppl I have always ignored my chest and arms and focused on Squats and Deads. The other lift that I differ from other things is Leg press. Ill do say 3 plates on each side do as many reps as I can. Norm 30-40. Then Ill up the weight and do as many as I can, up the weight…rise, Lather, repeat. And I always do as much weight as I can on every thing and maintain good form.
Im not one to blow smoke up anyones ass and dont expect it in return.
[quote]Petrichor wrote:
its probably way too much volume, consequently not enough intensity and like 90% of the weightlifting population you spend way too much time with inefficient isolation exercises for tiny muscle groups and not enough time on the testosterone boosting body transforming compounds[/quote]
Thats why Im asking.
But looking at it should I split Tris and shoulders into two days insted of one? It dose seem like alot to look at on papper But I just got bone doing it in 1hr. Granted I can hardly zip my own pants
why dont you superset dips and db shoulder presses to cut down on time. iv got the same problem of formulating short but effective workouts to fit in before and after work, using just compound movements.
you really need to cut down to th basic exercises, i count 4 different arm curl exercises what are you a frat boy? sorry if seems a little harsh, but just do loads of chinups and rows
[quote]caveman101 wrote:
why dont you superset dips and db shoulder presses to cut down on time. iv got the same problem of formulating short but effective workouts to fit in before and after work, using just compound movements.
you really need to cut down to th basic exercises, i count 4 different arm curl exercises what are you a frat boy? sorry if seems a little harsh, but just do loads of chinups and rows[/quote]
Time isnt really an issue. Leg days are the longest for me and they are the shortest on papper. But as far as the 4 different arm curls go, like I said I have alway neglected them so I realy want to focus on them. I do the standin curls are just to get them started. The one arme curls are to make sure they stay ballanced, the incline curls are to hit the whole of the biceps. The hammers are mostly to polish them off I might even skip them if I feel like I have really got them good.
But I guess that is really my bigest problem is no matter what or how much I do I always feel like I could do more…even on leg day