How does this look?

  • Posted by a hidden member.
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    Dec 22, 2012 1:41 PM GMT
    Mon Chest/Tri's
    Tue Cardio
    Wed Back/Bis
    Thu Legs/Calves
    Fri Cardio
    Sat Shoulders/Traps
    Sun Off
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    Dec 22, 2012 3:17 PM GMT
    Mon Chest/Tri's
    Bench Press
    Incline Bench
    Pectorial Fly
    Tricep Pressdown


    Tue Cardio

    Wed Back/Bis
    Shrugs
    Reverse lats
    Tbar Rows
    Machine Pullovers
    Lat Pulldown
    Behind Neck Pulldowns
    Dead lifts
    Bicep Curls
    Standing Bar lifts


    Thu Legs/Calves

    Fri Cardio


    Sat Shoulders/Traps
    Front Shoulder Press
    Side Laterals
    Front Laters
    Rear delt flies
    Dumbell Shrugs



    Sun Off
  • HndsmKansan

    Posts: 16311

    Dec 22, 2012 3:20 PM GMT
    I think it all works.. I tend to work all body areas more than that, but the important thing is having a plan and executing it... and changing it when your body starts to adapt. I do like the fact you've spread it out with a cardio mix. Keep up the good work.

    icon_biggrin.gif
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    Dec 22, 2012 3:24 PM GMT
    Hard to say... what are your specific goals? What kind of weight and volume are you attempting?
  • Bunjamon

    Posts: 3161

    Dec 22, 2012 3:25 PM GMT
    Don't forget your core!
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    Dec 22, 2012 3:32 PM GMT
    Really at this point trying to have a plan so I dont walk around aimlessly at the Gym.
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    Dec 22, 2012 3:38 PM GMT
    Having a plan to have a plan is the same as not having a plan icon_smile.gif.

    If it were me, I'd set some long term and short term goals and design my workout routine around them.

    At first blush it seems like you're doing a LOT of exercises... which is fine if volume is your goal. But I seem to remember you posting about weight loss and if you're in a place where you feel aimless at the gym, I'd really recommend paring down this routine into something very basic. Something where you can start to master the building blocks of a serious weight lifting routine.

    Have you ever tried a 5x5 workout? It might go something like this:

    5 sets of 5 reps each, trying to increase weight each set.

    Workout A:
    Squat
    Bench Press
    Barbell Row

    Workout B:
    Front Squat
    Shoulder Press
    Pullup

    Then add in an abdominal exercise at your leisure.

    ____

    Basically you do A on Monday, B on Wednesday, and A again on Friday, then switch it up for week 2.
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    Dec 22, 2012 3:49 PM GMT
    ^^^ I was going to suggest the same thing. Also having small goals to achieve really keeps you focused and positive. Anytime you can see small results be accomplished it makes you want to eventually attack the bigger ones...
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    Dec 22, 2012 3:50 PM GMT
    I do circuits every workout. It's not for everybody, but I don't get bored and get a good burn each time.
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    Dec 22, 2012 4:44 PM GMT
    Larkin saidHaving a plan to have a plan is the same as not having a plan icon_smile.gif.


    Have you ever tried a 5x5 workout? It might go something like this:

    5 sets of 5 reps each, trying to increase weight each set.

    Workout A:
    Squat
    Bench Press
    Barbell Row

    Workout B:
    Front Squat
    Shoulder Press
    Pullup

    Then add in an abdominal exercise at your leisure.

    ____

    Basically you do A on Monday, B on Wednesday, and A again on Friday, then switch it up for week 2.


    Looks good
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    Dec 22, 2012 4:50 PM GMT


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    Dec 22, 2012 6:04 PM GMT
    Remember that tris are 2/3 of the arm. Do some more tri exercises, I only see one in your routine on Monday.

    And yes, don't forget the core!
  • camfer

    Posts: 892

    Dec 22, 2012 6:10 PM GMT
    Never plan to do chest on Mondays. For some strange unknown reason, Monday is chest day in America, so it can be hard to get access to the right equipment that day with everyone else wanting it.
  • MidwesternKid

    Posts: 1167

    Dec 22, 2012 6:14 PM GMT
    I did the muscle building program through RealJock start to finish a few years back and I enjoyed it a lot. But it's all about finding out what works for you. Do something that will give you results, and will be fun for you to do. Everyone is different.
  • CanYouKeepUp

    Posts: 92

    Dec 22, 2012 6:51 PM GMT
    I feel that each workout should be specific to the individual and his goal.

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  • stratavos

    Posts: 1831

    Dec 22, 2012 11:12 PM GMT
    There's something you're leaving out... time. How long are your sessions supposed to be?
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    Dec 23, 2012 5:52 AM GMT
    stratavos saidThere's something you're leaving out... time. How long are your sessions supposed to be?


    An hour?
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    Dec 26, 2012 6:32 AM GMT
    Mon Chest/Tri's
    Tue Cardio
    Wed Back/Bis
    Thu Legs/Calves
    Fri Cardio
    Sat Shoulders/Traps
    Sun Off

    ---

    Like a previous poster said, it depends on what exercises you're doing. Only true concern is having a leg day after a back day. Together they make up most of your muscle mass.. so maybe move them a bit. Personally I'd die if I had deadlifts one day and squats the next...

    Also re: 5x5 for a beginner.. just be careful. I know its a super popular workout and who am I to argue with experts but it seems like asking a person who may be unfamiliar with lifting to go immediately for heavy weights is asking for injury imo.

    It also takes some time to really gauge what's "heavy" and what's just poor setup/form for the exercise.

    Good luck!