Sam|Hooded Posted May 11, 2011 Posted May 11, 2011 Just want some feedback on my workout, what do you think? Anything need changing? - I'm currently trying to gain weight, VERY HIGH carb/protein intake Monday - Biceps Concentration curls - 3x 6 reps @ 14kg DB Cable curls - 3x 8 reps @ 17.5kg Barbell hammer curls - 3x 6 reps @ 30kg Seated incline DB hammer curls - 3x 8 reps @ 12kg DB's --- Plank - 3x 90 seconds Side plank - 3x 45 seconds Leg raise hold - 3x 40 seconds Tuesday - Chest Flat bench press - 3x 6 reps @ 50kg Incline bench press - 2x 6 reps @ 40kg Incline DB press - 2x 8 reps @ 14kg DB's Decline bench press - 2x 6 reps @ 50kg Decline DB press - 2x 8 reps @ 18kg DB's DB Fly's - 3x 8 reps @ 12kg DB's Cable fly's - 3x 8 reps @ 10/12kg Push ups - 10, 20, 30 --- Abs workout (once started, legs are raised off the floor and cannot touch the floor until the end): 15 crunches 15 knees to chest 10 elbow to knee (oblique) - 10 each side 10 crunch together (sit up + crunch legs inwards at same time) ^Repeat x2 Wednesday - Legs Squat - 3x 8 @ 80kg Leg press - 3x 6 @ 150kg Lunges - 3x 10 (each leg) @ holding 12kg DB's Leg extension - 3x 6 @ 60kg Leg curl - 3x 6 @ 60kg Calf raises - 3x 10 @ 60kg Thursday - Tricep Dips - 3x 10 Bar push down - 3x 10 @ 25kg Close grip bench press - 3x 8 @ 30kg Lying tricep extension (skull crusher) - 3x 6 @ 10kg (i get elbow pain sometimes when doing this, so I drop the weight right down). DB Kickbacks - 3x 12 @ 8kg DB's Rope push down - 3x 8 @ 20kg --- Decline elbow to knee - 3x 30 Wood chopper - 3x 10 @ 20kg Elbow to knee - 3x 30 Friday - Back Wide grip pull ups (slow/controlled) - 3x 5 Lat pulldowns behind neck - 3x 10 @ 60kg Barbell rows - 3x 8 @ 40kg T bar rows - 3x 8 @ 50kg DB Rowing - 3x 10 @ 16kg DB's Deadlift - 3x 6 @ 80kg --- Hanging leg raises - 3x 10 Knees to chest - 5x 30 Saturday - shoulders Arnold press - 3x 8 @ 16kg DB's Military press - 3x 10 @ 30kg Lateral raises - 3x 8 @ 8kg Front raises - 3x 8 @ 8kg Upright row - 3x 8 @ 30kg Shrugs - 3x 10 @ 20kg DB's Clean and press - 2x 5 @ 30kg --- Decline sit ups - 3x 10 @ holding 16kg DB Crunches - 5x 30 Sunday Rest _____________________________________________________ Cardio: Mon 3 mile run... first 1.5 miles @ 8min a mile pace, next 1.5 mile best effort time - Current PB: 9m08s Tue Rest Wed Run 5 miles steady state Thur Swim 20 breast stroke lengths/10-15 front crawl lengths (alternate between weeks) Fri Run 10 miles steady state Sat Cycle @ gym bike 20-30 minutes @ high intensity Sun Rest ________________________________________________________________ Any feedback/advice etc?
S 6 I 6 N 6 Posted May 11, 2011 Posted May 11, 2011 A bit much... 6 day spread? 1 day rest... My questions are: - How long have you been lifting? - How much do you sleep?
Kofte Posted May 11, 2011 Posted May 11, 2011 First if your trying to gain weight you need to cut the cardio down. Second instead of a 6 day split, combine the excercises so you do multiple in a day, for example chest and biceps both on Monday. Muscles are made on the recovery days not only at the gym, so try and get a few more rest days in.
S 6 I 6 N 6 Posted May 11, 2011 Posted May 11, 2011 First if your trying to gain weight you need to cut the cardio down. Second instead of a 6 day split, combine the excercises so you do multiple in a day, for example chest and biceps both on Monday. Muscles are made on the recovery days not only at the gym, so try and get a few more rest days in. Chest and bicep? lawl I hope you mean Chest and Tricep. Biceps are best fit in with back days. My split always changes. Some weeks: Mon - Chest Tue - Back / Bi Wed - Off Thur - Shoulder / Tri Fri - Legs Other weeks: Mon - Chest / Tri Tue - Back / Bi Wed - Off Thur - Shoulder Fri - Legs Then every week it changes. I'll flip the entire routine around and do: Mon - Legs Tue - Shoulders Wed - Off Thurs - Back / Bi Fri - Chest / Tri I like to confuse the body. But on the days i just do Chest are the days i max out and go real heavy so my triceps are done by the time i even consider moving on to the next set of lifts.
Sam|Hooded Posted May 11, 2011 Author Posted May 11, 2011 A bit much... 6 day spread? 1 day rest... My questions are: - How long have you been lifting? - How much do you sleep? I have been seriously training since last september ish, but started with lots of circuit, push ups/pull ups etc. Stuff I could do at home, with 1-2 gym weight sessions a week. Been seriously lifting since about Jan/Feb. Also I sleep 7-8 hours, I make sure of this :) @Kofte, I start RAF Regiment training (32 week course) on June 20th, so I need to keep that cardio up. Otherwise I'd just wipe most of it out, just a few running sessions a week.
S 6 I 6 N 6 Posted May 11, 2011 Posted May 11, 2011 Yeah, you do get enough sleep but i would mash those days together and only work out 4 days a week. Recovery man! Recovery!
Smush Posted May 11, 2011 Posted May 11, 2011 Lol 6 day split is a bit much. Having an entire day of just biceps one day and triceps the next is annoying. If you're there why not combine bis/tris. And if you're looking to gain weight, you're not going especially with all that cardio.
Sam|Hooded Posted May 11, 2011 Author Posted May 11, 2011 Lol 6 day split is a bit much. Having an entire day of just biceps one day and triceps the next is annoying. If you're there why not combine bis/tris. And if you're looking to gain weight, you're not going especially with all that cardio. Already explained this in my last reply, please refer to that.
Steroids Posted May 11, 2011 Posted May 11, 2011 i told u to do tri's/bi's on same day and 1 extra rest.
Kofte Posted May 12, 2011 Posted May 12, 2011 First if your trying to gain weight you need to cut the cardio down. Second instead of a 6 day split, combine the excercises so you do multiple in a day, for example chest and biceps both on Monday. Muscles are made on the recovery days not only at the gym, so try and get a few more rest days in. Chest and bicep? lawl I hope you mean Chest and Tricep. Biceps are best fit in with back days. My split always changes. Some weeks: Mon - Chest Tue - Back / Bi Wed - Off Thur - Shoulder / Tri Fri - Legs Other weeks: Mon - Chest / Tri Tue - Back / Bi Wed - Off Thur - Shoulder Fri - Legs Then every week it changes. I'll flip the entire routine around and do: Mon - Legs Tue - Shoulders Wed - Off Thurs - Back / Bi Fri - Chest / Tri I like to confuse the body. But on the days i just do Chest are the days i max out and go real heavy so my triceps are done by the time i even consider moving on to the next set of lifts. Yeah after bench my triceps are done so I put them with shoulders, I can go maximum 4 times a week because of sports so I fit biceps after chest, been working well
antO Posted May 21, 2011 Posted May 21, 2011 leg extensions and curls i would recommend increasing the rep range to around 8-12. you could add biceps & triceps together. monday(chest) tuesday(legs) wednesday (arms) thursday (rest) friday(shoulders) saturday (back) as for your chest day i would suggest removing some of the exercising to like 4 (flat bench barbell or dumbbells, incline bench barbell or dumbbell, incline/flat/decline fly's dumbbell or machine or cables, decline barbells/dumbbells/dips) overall, not a bad workout :nice: :nice: ps: if you have any questions, just pm me <3
Kofte Posted May 21, 2011 Posted May 21, 2011 leg extensions and curls i would recommend increasing the rep range to around 8-12. you could add biceps & triceps together. monday(chest) tuesday(legs) wednesday (arms) thursday (rest) friday(shoulders) saturday (back) as for your chest day i would suggest removing some of the exercising to like 4 (flat bench barbell or dumbbells, incline bench barbell or dumbbell, incline/flat/decline fly's dumbbell or machine or cables, decline barbells/dumbbells/dips) overall, not a bad workout :nice: :nice: ps: if you have any questions, just pm me <3 Why would you increase the reps to 12?
antO Posted May 21, 2011 Posted May 21, 2011 leg extensions and curls i would recommend increasing the rep range to around 8-12. you could add biceps & triceps together. monday(chest) tuesday(legs) wednesday (arms) thursday (rest) friday(shoulders) saturday (back) as for your chest day i would suggest removing some of the exercising to like 4 (flat bench barbell or dumbbells, incline bench barbell or dumbbell, incline/flat/decline fly's dumbbell or machine or cables, decline barbells/dumbbells/dips) overall, not a bad workout :nice: :nice: ps: if you have any questions, just pm me <3 Why would you increase the reps to 12? I should've asked first, are your mass gaining or toning? i personally find a rep range between 8-12 is effective (anabolic rep range); i would only do 6 reps if its a heavy load, last set and goal. you could always pyramid reps your training since at the first set you managed to do 6reps on the first set.
Kofte Posted May 21, 2011 Posted May 21, 2011 leg extensions and curls i would recommend increasing the rep range to around 8-12. you could add biceps & triceps together. monday(chest) tuesday(legs) wednesday (arms) thursday (rest) friday(shoulders) saturday (back) as for your chest day i would suggest removing some of the exercising to like 4 (flat bench barbell or dumbbells, incline bench barbell or dumbbell, incline/flat/decline fly's dumbbell or machine or cables, decline barbells/dumbbells/dips) overall, not a bad workout :nice: :nice: ps: if you have any questions, just pm me <3 Why would you increase the reps to 12? I should've asked first, are your mass gaining or toning? i personally find a rep range between 8-12 is effective (anabolic rep range); i would only do 6 reps if its a heavy load, last set and goal. you could always pyramid reps your training since at the first set you managed to do 6reps on the first set. I usually do 6-8 if i can go more I always increase the weight One more question what is "toning"
Steroids Posted May 21, 2011 Posted May 21, 2011 better question would be, are you training for strength or muscle gains? 2-6 reps is the standard strength building figures, 8-12 being muscle.
Tango_Oscar Posted May 21, 2011 Posted May 21, 2011 Chest and bicep? lawl I hope you mean Chest and Tricep. Biceps are best fit in with back days. You ever tried chest + Bis? its amazing. After you've done back, your biceps are fucked. Just like chest and triceps, chest hits your triceps hard so theyre fucked. Dont tell me im wrong because theres loads of people out there who do chest/bi, back/tri. Not trying to argue but its personal preference.
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