Hey I am a new weightlifter and I was wondering if you guys could give me some advice on my current workout. It seems to be working ok, but any advice would be much appreciated, thanx.
All Exercises are 3sets 12/10/8 reps.
Flat Bench
Chest Press
Military Press
Side laterals
Tricep Extensions
Close Grip Bench
Double Arm Curls
Dumbell Curls
and then to finish Farmers walk until failure
Advice, insults, comment :).
If you’ve got lats, then train them.
If this is a true upper body day, don’t neglect your back. Try chins if you can get them, if not pull-downs will do the trick, and some sort of row. Check out the archives for articles on exercises, or use the search for “back exercises”. You should get plenty of ideas that way.
Also, you’ll hear this a lot around here, but you could think about cutting out the direct arm work. This might help if you start to add back work and the workout starts getting too long. Big compound exercises(multi-joint) should give you enough arm work.
Oh yeah, and if it doesn’t hurt your pride too much to use a pre-made program, there are plenty of great ones around here. I recommend ABBH by Chad Waterbury, it sure kicked my arse.
Hope this helps. Good Luck
I work my back on mid section exercise seeing as most of the back is mid section expect for your trapts and upper back.
what i mean is i work upperbody one day then mid body the next and then lower the next then repeat i work back in on my mid body day
No, sir. I don’t like it.
Too much upper body stuff (especially if you have a second “mid body” day).
I’d keep it more simple, using more compound movements, and definitely different set/rep schemes.
There are many good programs on here. I’d check out ABBH 1&2, Westside for Skinny Bastards, The Next Big Three.
That’s cool. If you get a chance, can you let me know what else you do on your mid day?
Thanks
Rookie21:
I don’t want to hurt your feelings as I appreciate the fact that you are making an attempt. However, the program above is not a good one!
Try this instead:
Squats-6 sets: 12-10-8-6-6-6
Deadlift-6 sets similar to above
Military Press- 4 sets 10-8-8-6
Pull-ups-4 sets- one short of your max on each set
Chin-ups-3 sets- one short of your max again.
There it is!
Try the above for no more than 8 weeks and you will be pleasantly surprised. If you eat properly and take in enough protein (read T-mag) you will gain lots of muscle.
In response to what i do on my mid day i do…
Deadlifts
Bent over rows
Lat pull downs
Chin ups
Crunches
Decline sit ups
Normal sit ups
Don’t waste your time on a bazillion useless isolation movements…the program ZEB posted is great and especially for a beginner, because you need to focus on the basic “man maker” exercises, I would just add some dips :P, just my two cents…
Agreed with the guys, I dont think its a good split at all, too much work and volume for one day. What are your goals? Let us know and we can point you to a good program.
Well my goals is to gain as much strength as possible while also working on a little muscular endurence with gaining as little weight as possible, It’s for wrestling.
CW’s Strength Focsed Mesocycle would probably be a good program to follow
Westside for Skinny Bastards will do the trick. It’s meant for athletes, and i do believe Joe DeFranco (author) had a wrestler have some great gains from the program.