2 Threads to answer 1 question!!
-I'm 5'11, 155lbs, 21yrs old, been working out for about 1.5yrs, but haven't found a good prog I like until I started with this one; giving it a try.
-I WORKOUT AT HOME, NO SPOTTER (free weights, some bars, bench, ect)
-I hurt my right forearm, or Ulna, a while back, so I don't like using bars (straight or EZ) to preach or curl... I will preach or curl with dumbbells.
-I'm doing a 4/1 split. (chest/shoulders/biceps/tris/off)
-I want to get my legs and back into the mix - I'll goto the gym 1 day per cycle if i must and do a legs/back workout.
-A workout should take between 45-1h, yet each muscle group listed on my routine takes that long...
Yet it's been recommened that I double up some days (ex. chest/bis)... at my routine that would take about 2 hours... and if i give a day to legs and one to back, i'm looking at a 6/1 split.
I think a 6/1 split is too much down time between a workout per muscle group.
"WHAT EXERCISES, SPECIFICALLY, WITHIN THAT CRITERA, CAN I DO TO MAXIMIZE GAINS?"
How can I organize my routine so that I can efficently workout each group (as if i was doing my 1 hour per group routine), yet do more than one group??
FYI - This is what I'm doing now:
-Day1 Chest
DB press
Incline DB press
Flies
-Day 2 Shoulders
Shoulder Press
Upright row
Front Raise (told to get rid of as they're worked with chest)
Side Raise
- Day 3 Biceps
DB curl
Concentration Curl
Preacher Curl (tried with EZ bar, hurts too much, so i use DB's)
- Day 4 Triceps
Skull Crushers with Triceps bar
One Arm Extensions
Kickbacks (I can't seem to get any weight over 10lbs and straighten my arm!?)
-Day 5 Off -- but i usually run or something (although I may just delete day 5 and start with day 1 again.)
reps/sets look like warmup(little to no weight)/10/8/6/6/6-5-4 (depending it'll be another 6, or a 5 or push hard 4). If i'm trying to do a 6 and I added too much weight and can only push out 4, then I usually do one more set of the original weight to push out 6.
-I'm 5'11, 155lbs, 21yrs old, been working out for about 1.5yrs, but haven't found a good prog I like until I started with this one; giving it a try.
-I WORKOUT AT HOME, NO SPOTTER (free weights, some bars, bench, ect)
-I hurt my right forearm, or Ulna, a while back, so I don't like using bars (straight or EZ) to preach or curl... I will preach or curl with dumbbells.
-I'm doing a 4/1 split. (chest/shoulders/biceps/tris/off)
-I want to get my legs and back into the mix - I'll goto the gym 1 day per cycle if i must and do a legs/back workout.
-A workout should take between 45-1h, yet each muscle group listed on my routine takes that long...
Yet it's been recommened that I double up some days (ex. chest/bis)... at my routine that would take about 2 hours... and if i give a day to legs and one to back, i'm looking at a 6/1 split.
I think a 6/1 split is too much down time between a workout per muscle group.
"WHAT EXERCISES, SPECIFICALLY, WITHIN THAT CRITERA, CAN I DO TO MAXIMIZE GAINS?"
How can I organize my routine so that I can efficently workout each group (as if i was doing my 1 hour per group routine), yet do more than one group??
FYI - This is what I'm doing now:
-Day1 Chest
DB press
Incline DB press
Flies
-Day 2 Shoulders
Shoulder Press
Upright row
Front Raise (told to get rid of as they're worked with chest)
Side Raise
- Day 3 Biceps
DB curl
Concentration Curl
Preacher Curl (tried with EZ bar, hurts too much, so i use DB's)
- Day 4 Triceps
Skull Crushers with Triceps bar
One Arm Extensions
Kickbacks (I can't seem to get any weight over 10lbs and straighten my arm!?)
-Day 5 Off -- but i usually run or something (although I may just delete day 5 and start with day 1 again.)
reps/sets look like warmup(little to no weight)/10/8/6/6/6-5-4 (depending it'll be another 6, or a 5 or push hard 4). If i'm trying to do a 6 and I added too much weight and can only push out 4, then I usually do one more set of the original weight to push out 6.