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i was wondering if you guys could give me some suggestions on my current workout. here it is:
Day 1
Chest
flat bench press 3 sets x 8 reps
incline bp 3 x 8
decline 3 x 8
dumbell or cable flys 3 x 8
for the bench presses i used to switch between using the bar or dumbells each workout but for the past few weeks ive stayed with dumbells because i feel im getting better growth in some of my weaker parts of the chest.
Bis
standing barbell curls 3 x 8
preacher curls 3 x 8
seated dumbell curls 3 x 8
Day 2
Shoulders
arnold press 3 x 8
upright rows 3 x 8
seated lateral raises 3 x 8
shrugs 4 x 8
Legs
squats 4 x 8
dumbell lunges 3 x 8
leg curls 3 x 8
deadlifts 3 x 8
standing calf raises 3 x 8
seated calf raises 3 x 8
Day 3
Back
wide grip pull ups 3 x as many as i can do (generally 8 - 10)
close grip chin up (with a double handle) 3 x as many as possible
t bar rows 3 x 8
seated cable rows 3 x 8
lat pulldowns
Tris
standing tricep extension 3 x 8
cable press downs 3 x 8
reverse pressdowns 3 x 8
kicksback, one arm extension, or weighted dips 3 x 8
Day 4
OFF
then repeat
that is my basic workout. i adjust each day depending on how my body feels. i wake up every morning about 5:30 (sometimes around 4:30) and i dont get to the gym until about 7- 7:30 pm. however, this really hasnt been a problem because i have been really motivate recently. i have listed 8 reps for each exercise but it sort of varies on each set. for every exercise i always do 8 reps on the first set. from there i always increase in weight...sometimes i get 8 reps other times i get 7 reps with the 8th being forced. on the third set i do a weight i know i cant do more than 6 reps and do that with 2 forced reps with the help of a spotter. also depending on the exercise i may try a heavier weight were i can only do like 4-5 reps with 3-4 forced reps (this is mainly for squats, lunges, and flat bench). as for teh 3 days on, 1 days off i judge by how my body feels. if i have gone 2 days with an amazing workout and can tell i need teh rest, ill take the 3rd day off and pick up where i left of on the 4th day.
right now i want to try to develop each of othe muscle groups more before i go to a heavier work out. im thinking of trying that old school workout that was post in about dec. - jan.
as for body measurements i am about 6ft. and 175lbs. and the last time i was tested, which was a while ago, i had about 4% body fat. btw i used to be 135lbs so i was pretty damn skinn. i workout with my bro and he is the same height but used to be 125lbs adn is now about 162lbs (he used to be able to put his hand around his ankle). the only things i take are general vitamins and glutamine. i try to eat as much as possible but sometimes it gets difficult because of work so i use protein shakes(i made the mistake of buying optimum vanilla which tastes like vomit).
thanks for ur time and any suggestions.
Day 1
Chest
flat bench press 3 sets x 8 reps
incline bp 3 x 8
decline 3 x 8
dumbell or cable flys 3 x 8
for the bench presses i used to switch between using the bar or dumbells each workout but for the past few weeks ive stayed with dumbells because i feel im getting better growth in some of my weaker parts of the chest.
Bis
standing barbell curls 3 x 8
preacher curls 3 x 8
seated dumbell curls 3 x 8
Day 2
Shoulders
arnold press 3 x 8
upright rows 3 x 8
seated lateral raises 3 x 8
shrugs 4 x 8
Legs
squats 4 x 8
dumbell lunges 3 x 8
leg curls 3 x 8
deadlifts 3 x 8
standing calf raises 3 x 8
seated calf raises 3 x 8
Day 3
Back
wide grip pull ups 3 x as many as i can do (generally 8 - 10)
close grip chin up (with a double handle) 3 x as many as possible
t bar rows 3 x 8
seated cable rows 3 x 8
lat pulldowns
Tris
standing tricep extension 3 x 8
cable press downs 3 x 8
reverse pressdowns 3 x 8
kicksback, one arm extension, or weighted dips 3 x 8
Day 4
OFF
then repeat
that is my basic workout. i adjust each day depending on how my body feels. i wake up every morning about 5:30 (sometimes around 4:30) and i dont get to the gym until about 7- 7:30 pm. however, this really hasnt been a problem because i have been really motivate recently. i have listed 8 reps for each exercise but it sort of varies on each set. for every exercise i always do 8 reps on the first set. from there i always increase in weight...sometimes i get 8 reps other times i get 7 reps with the 8th being forced. on the third set i do a weight i know i cant do more than 6 reps and do that with 2 forced reps with the help of a spotter. also depending on the exercise i may try a heavier weight were i can only do like 4-5 reps with 3-4 forced reps (this is mainly for squats, lunges, and flat bench). as for teh 3 days on, 1 days off i judge by how my body feels. if i have gone 2 days with an amazing workout and can tell i need teh rest, ill take the 3rd day off and pick up where i left of on the 4th day.
right now i want to try to develop each of othe muscle groups more before i go to a heavier work out. im thinking of trying that old school workout that was post in about dec. - jan.
as for body measurements i am about 6ft. and 175lbs. and the last time i was tested, which was a while ago, i had about 4% body fat. btw i used to be 135lbs so i was pretty damn skinn. i workout with my bro and he is the same height but used to be 125lbs adn is now about 162lbs (he used to be able to put his hand around his ankle). the only things i take are general vitamins and glutamine. i try to eat as much as possible but sometimes it gets difficult because of work so i use protein shakes(i made the mistake of buying optimum vanilla which tastes like vomit).
thanks for ur time and any suggestions.
