My lifting Schedual any good?

[MuscleFr3ak101]

Monday-Chest/Triceps
Chest
Flat Bench Press (3 sets)
Decline (3 sets)
Incline (3 sets)
Flys (3 sets)
Pushups (35 reps)

Triceps
Triceps Presses (4 sets)
Dips (4 sets)
Rope Pushdowns (4 sets)
----------------------------
Tuesday-Biceps
Preacher Curl (6 sets)
Buddy Curls (3 sets)
Standing Curl (6 sets)
----------------------------
Wednesday-Legs
Hamstring Curl (4 sets)
Leg Press (4 sets)
Squat (4 sets)
Leg Extension (4 sets)
----------------------------
Thursday-Back
Deadlift (4 sets)
Bent over rows (4 sets)
Seated Row (4 sets)
----------------------------
Friday-Shoulders
Shoulder Shrugs (4 sets)
Over head press (4 sets)
Front raises (4 sets)
----------------------------
Saturday-Cardio
1 mile
50 stairs
500 jump rope
----------------------------
Sunday-Day off
----------------------------

Hows it look? Should i add anything to this routine I've been using this routine for about 1 month and has been giving me good results =).

 

[MuscleFr3ak101]

anybody lol?

 

[InTraining]

Don't like the idea of doing bis so close to back, may just be a personal thing but I find recovery to be an issue there with how you layed out your routine. I'd combine bis with back and do a little less volume for them, they are a very small muscle and will be fatigued somewhat anyways from the back work. Another benefit of that is one more rest day which I think could be helpful since you'll still be in the gym 5 days a week.

Do at least one vertical pulling movement for your back day...pullups or chinups....after the deadlifts

Maybe scrap the seated rows and do a pullover movement instead..pullover machine is excellent but if that doesn't work DB is fine.

Also don't understand the shrugs a day after deadlifting, your traps should be pretty much destroyed after your back day.

Lastly switch the front raises for laterals, your front delts are already getting a ton of work on this routine.

 

[drsketch]

You're doing legs wed then back thur, spread these out.

 

[MuscleFr3ak101]

alright i will thanks

 

[drsketch]

Also get the shoulders workout after back or legs, and if interested you can probably cut out one of those 2 days off you have. Also get your sets up to 5 sets..

I would also add another exercise to your triceps and biceps. Back you need pullups or atleast pull downs, if you want that nive looking V back that is.

Chest I would also do some incline flys, some people may argue but decline bench has never really done anything for me.

Shoulders, is overhead press = military press? Doing the mil press standing I have recently learned what a great exercise this is. A good bro here told me to do standing mil press 5 sets, then an additonal 5 sets standing behind the neck.. When doing these standing presses dont get cocky and throw around all kinds of weight, do the maximum weight that you can press and maintain absolute control.. You dont want to be swinging and flopping around with weight above ur head.

 

[dabuffguy]

Monday-Chest/Triceps
Chest
Flat Bench Press (3 sets)
Decline (3 sets)
Incline (3 sets)
Flys (3 sets)
Pushups (35 reps)

Triceps
Triceps Presses (4 sets)
Dips (4 sets)
Rope Pushdowns (4 sets)
----------------------------
Tuesday-Biceps
Preacher Curl (6 sets)
Buddy Curls (3 sets)
Standing Curl (6 sets)
----------------------------
Wednesday-Legs
Hamstring Curl (4 sets)
Leg Press (4 sets)
Squat (4 sets)
Leg Extension (4 sets)
----------------------------
Thursday-Back
Deadlift (4 sets)
Bent over rows (4 sets)
Seated Row (4 sets)
----------------------------
Friday-Shoulders
Shoulder Shrugs (4 sets)
Over head press (4 sets)
Front raises (4 sets)
----------------------------
Saturday-Cardio
1 mile
50 stairs
500 jump rope
----------------------------
Sunday-Day off
----------------------------

Hows it look? Should i add anything to this routine I've been using this routine for about 1 month and has been giving me good results =).

Dedicating a whole day to biceps is ridiculous. Just throw your curls in at the end of back day if you want to do some. If you are squatting and doing deadlifts, rows, your arms are going to grow anyways, and a bicep curl then doesn't really merit you anything.

You could then move your leg day to tuesday, take wednesday off, and have 2 rest days in the week instead of one. Or just take tuesday off.

 

[TheOak84]

5 chest exercises, and 3 back exercises? Squats third? 4 sets of what? with all that pressing your triceps will be fried. waay too much volume, this will not get you as much size as you think it will.

whats wrong with pressing squatting and dead lifting in the same day, 3 times a week? Start with the basics and forget all those fancy movements.

 

[dolf215]

I think you would grow much faster off of something simpler. Here's an idea for you.


I have been getting many e mails and IM's to post the original UHT.
I guess you should not mess with perfection. UHT 2 is a nice variation but does not compare to the original for hypertrophy and strength.
So here it is.

Upper A
Wide Grip Bench
D Flye

Bent Row
DB pullover

Over Head Press
S Lateral

Close Grip Curl
Hammer Curl

Close Grip Bench
Over Head D Extension

Lower A

Squat
Sissy Squat

Stiff Leg Deadlift
Leg Curl

Standing Calf Raises
Seated Calf Raises

Upper B

Incline Bench
Cable Flye

Deads
Chins

Shrug
Incline One Arm Lateral

Seated D Curl
Consentration Curl

Skull Crushers
Pushdown

Lower B

Leg Press
Toes Pointed Out Leg Ext

Stiff Leg Deadlift
Leg Curl

Dumbell One Leg Standing Calf Raises
Donkey Calf raises


Compound movement 2 sets after warm up, first set 4-6 reps and 10-12 second set. 1 set iso 8-12 reps.
This can be used M-T-T-F or EOD.

 

[dabuffguy]

5 chest exercises, and 3 back exercises? Squats third? 4 sets of what? with all that pressing your triceps will be fried. waay too much volume, this will not get you as much size as you think it will.

whats wrong with pressing squatting and dead lifting in the same day, 3 times a week? Start with the basics and forget all those fancy movements.

+1
skip the push-ups and decline bench. It's a worthless excercise for muscle growth if you are already doing flat and incline.





Although I will have to disagree with what he said about squatting, deadlifting and pressing in the same day and 3x a week. Having them spread out different days is fine. You don't need to do the same excercises more than 1 time every 4 or 5 days.


Have a day for chest, one for back/deads, one for legs. that's all you need. I do shoulders their own day too, but I weight 100more puonds than you do, and have a solid base built. And focus on your back more than your chest. your back makes up the greater part of your upper body mass. like 65-70% of it actually ( i think). You'll press more if you have a strong back.


If you are getting your core excercises in like you should, you'll grow for sure. If you want to do extra on top, it's fine. But, like I said before, a whole day for biceps is a waste. throw in your triceps and bis and the end of your work outs, they should not be the focus of your training in any capacity at the point you are at.

 

[Captain FT]

+1
skip the push-ups and decline bench. It's a worthless excercise for muscle growth if you are already doing flat and incline.





Although I will have to disagree with what he said about squatting, deadlifting and pressing in the same day and 3x a week. Having them spread out different days is fine. You don't need to do the same excercises more than 1 time every 4 or 5 days.


Have a day for chest, one for back/deads, one for legs. that's all you need. I do shoulders their own day too, but I weight 100more puonds than you do, and have a solid base built. And focus on your back more than your chest. your back makes up the greater part of your upper body mass. like 65-70% of it actually ( i think). You'll press more if you have a strong back.


If you are getting your core excercises in like you should, you'll grow for sure. If you want to do extra on top, it's fine. But, like I said before, a whole day for biceps is a waste. throw in your triceps and bis and the end of your work outs, they should not be the focus of your training in any capacity at the point you are at.

/agree

There is a guy at my gym with an awesome physique and he never trains arms; Chest, back, legs, and shoulders is all he does. If you look at his arms though you would never know it, they're huge

 

[dolf215]

/agree

There is a guy at my gym with an awesome physique and he never trains arms; Chest, back, legs, and shoulders is all he does. If you look at his arms though you would never know it, they're huge

Thank you! I don't isolate my arms either and they are proportional to my body. Benching in the 3's, OHP's in the 3's, rows in the 3's and weighted chins hit my arms pretty well. A lot better than some isolation movement with half the weight.

 

[ceo]

ton of volume. too much for me. Bodybuilding is so obsessive/compulsive.

 

[highlander555]

I'd have to agree that between your chest and shoulder day, your tri's are going to be way overtrained. I'd cut back one excersize with your tri routine. Why too much volume (IMHO).

Also have to agree with the lack of balance between back and chest. I too would cut out the decline and the pushups.

Personally I like to have a day seperate from back for my deads.

Since you work tri's with chest, why not bi's with back?

 

[MuscleFr3ak101]

idk i could i guess

 

[MadMetal]

I think there is a little too much as far as the chest goes. With 6 sets with your biceps it looks as if it's too much to put into them. Personally, at times I skip biceps some weeks. Same goes for the triceps with some sets being 4. The triceps can also be trained while working the shoulders. A good exercise I recommend is the military press.

 

[MuscleFr3ak101]

So your saying do biceps every other week?

 

[MadMetal]

So your saying do biceps every other week?

I'm not necessarily saying do biceps every other week. My point pretty much was out of a lot of OTHER exercises you do, the bi's & tri's gets worked decent enough. You would work the biceps alright on your back days when doing stuff such as pull ups, cable seated rows or pulldowns. To sum it all up, you don't need to give the extra attention to the bi's with EXTRA reps.

Personally I sometimes skip some weeks on bi's if I have a tight schedule seeing even on my non-bicep days, they are still working.

 

[SouthernLord]

Where is that Rippetoe guy when you need him? He used to preach the gospel to everyone on here with a training question. To the OP, I think you are a fairly new lifter right? I would recommend a 3x5 or 5x5 like Starting Strength or Madcow. If you search this board you will find tons of threads about these. They are both good programs and with the right diet you will get jacked.