I got ripped apart after I posted my 3-days a week total body workouts on menshealth.com. I guess I need a hand, but I figured I used enough compound exercises and I don’t see the problem with biceps and triceps each workout.
Workout #1 (monday)
-bent over BB rows
-squat
-DB side raises
-wide grip BB curls
-tri extensions
-cable flys
Workout #2 (wednesday)
-flat DB or BB bench
-wide grip pullups
-hamstring curls
-single arm preacher curls
-weighted dips
-DB military press
Workout #3 (friday)
-DB front raises
-weighted lunges or leg extensions
-BB deadlifts
-DB overhead tri’s
-zottman bicep curls
-incline DB or BB bench press
I’ve been getting good results, I didn’t see a problem. Please help anyone.
ya. some huge knobs at menshealth. thanks for those suggestions. but what about biceps each day? is that a problem? one guy really went nuts about that, i don’t see a problem with it, im having no problems
[quote]Swamp Donkey wrote:
ya. some huge knobs at menshealth. thanks for those suggestions. but what about biceps each day? is that a problem? one guy really went nuts about that, i don’t see a problem with it, im having no problems[/quote]
C’mon man. He’s from Men’s Health. If you did abs each day, it’d be all right.
Too much arm work to me. You’d be better off doing four heavy compounds, and then a couple isolation at the end, ala CW’s TBT.
Sometimes I don’t bother with the isolation ones at all, being as I’m too burned out from the compounds. I do military presses instead of all the dumbell raises, and generally on the days when I’m not doing bench. Front squats are great, and I like throwing in hang cleans also.
Trying to ask again until you get told what you want to hear?
It’s not horrible, but I recall it’s supposed to be four compounds and two isolation. Look at monday, four isolation moves. Look at Wednesday, no compound legwork. You could do romanian deadlifts or good mornings if you wanted hamstring work. Front squat and good morning pair are always nice.
And making fun of curlers is done simply because it’s so easy.
[quote]colonelquack wrote:
Trying to ask again until you get told what you want to hear?
It’s not horrible, but I recall it’s supposed to be four compounds and two isolation. Look at monday, four isolation moves. Look at Wednesday, no compound legwork. You could do romanian deadlifts or good mornings if you wanted hamstring work. Front squat and good morning pair are always nice.
[/quote]
Good mornings are essential. I love them, but forgot to mention them. With TBT, you gotta get the most bang for your buck.
[quote]Swamp Donkey wrote:
I got ripped apart after I posted my 3-days a week total body workouts on menshealth.com. I guess I need a hand, but I figured I used enough compound exercises and I don’t see the problem with biceps and triceps each workout.
Workout #1 (monday)
-bent over BB rows
-squat
-DB side raises
-wide grip BB curls
-tri extensions
-cable flys
Workout #2 (wednesday)
-flat DB or BB bench
-wide grip pullups
-hamstring curls
-single arm preacher curls
-weighted dips
-DB military press
Workout #3 (friday)
-DB front raises
-weighted lunges or leg extensions
-BB deadlifts
-DB overhead tri’s
-zottman bicep curls
-incline DB or BB bench press
I’ve been getting good results, I didn’t see a problem. Please help anyone.[/quote]
Definately light in the legs and heavy in the arms. I don’t know if the way you have them listed is the way you perform them–I’d assume so–then thats wacked as well.
Why would you do anything before deads? And why work your arms before chest?
You are a bit heavy on the iso’s, but whatever you’re comfortable is alright. Compared to a lot of workouts you would be above the curve. But, you could improve on this quite a bit with a few changes in exercises and some rotation of the same.
