My workout

[Foostaple]

Monday - Biceps and Abs

Chinups - 4x8
Pull ups - 4x5
Curls - 4x12
Pull down machine - 3x12
Weighted situps - 4x20

Tuesday - Triceps and Pecs

Pec deck - 3x12
Dips - 4x8
Pushups - 3x20
Bench press - 3x12
Dumbell press - 3x12

Wensday - Legs and Shoulders

Squats - 5x8
Leg curls - 5x8
Shoulder/Military Press 5x12

Thursday - Biceps and Abs

Chinups - 4x8
Pull ups - 4x5
Curls - 4x12
Pull down machine - 3x12
Weighted situps - 4x20

Friday - Triceps and Pecs

Pec deck - 3x12
Dips - 4x8
Pushups - 3x20
Bench press - 3x12
Dumbell press - 3x12


I know this is probly a stupid workout, could someone alter it so that it would be more affective. Thats basicly the things I can do in my weight room though.

 

[theprofessor]

you need to include back exercises besides the pullups, you could do them on biceps day, but do back first.
do deadlifts, warm up good, and then go for a few heavy sets, failing at maybe 3-6 reps.
do bent over rows as well, or preferably dumbell rows.
on chest day start off with bench, and go heavier than 12 reps will allow after youre warmed up. instead of two flat presses, swap the dumbell presses with incline dumbells (if possible)
you may wish to do more for shoulders (side raises, upright rows)
id also like to see you do cleans, they are awesome, maybe on saturdays?
also on pullups, forget the number of reps and just go to failure OR have a set number (like 30) and do as many sets as it takes to get them
good luck

 

[Anthrax Invasion]

Mmm, all the shit in this thread is yummy, huh?

 

[Introspective]

I know this is probly a stupid workout, could someone alter it so that it would be more affective.

Here you go

Monday
Squat 5x5
Bench 5x5
Barbell Row 5x5
2 sets of weighted hypers
4 sets of weighted sit-ups

Wednesday
Squat 4x5
Incline or Military 4x5
Deadlift 4x5
3 sets of sit-ups

Friday
Squat 4x5, 1 triple, back off
Bench 4x5, 1 triple, back off
Barbell Row 4x5, 1 triple, back off
3 sets of weighted dips (5-8 reps)
3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

Here it is in more detail
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[Foostaple]

And since tuesday and thursday are ment for resting im guessing, can I still run?

Also about the deadlift does it matter when I do them? I would do the deadlifts in the morning then the rest of the workout after school for wensday.

 

[Anthrax Invasion]

You can deadlift in the AM and do the rest of the workout later - no problems there.

What do you mean they're not meant for resting? They're meant for whatever the fuck you want, if you can handle it. If you wanna run, go ahead - just don't run yourself into the ground. Rest is of utmost importance. Be wary of the limited resources you have.

^^^^ Too long.

I mean stuff.