Majestyc said:
Please evaluate my new workout program. All suggestions, opinions, and feedback are appreciated.
* Sets/Reps: 12,10,8,6 or 4 x 8
* Abs: 2 times a week.
Sunday, Saturday, Monday - Rest Days
Tuesday - Shoulders and Triceps
Dumbbell Seated Shoulder Press
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise
Dumbbell Alternating Front Raise
Barbell Back Shrug
Dumbbell Decline Triceps Extension
Rope Pushdown
Cable Kickback
Wednesday - Back
Barbell Deadlift
Barbell Bent Over Row
Dumbbell One-Arm Row
Cable Seated Row
Hyperextension
Pullup/Chinup
Thursday - Chest and Biceps
Dumbbell Decline Bench Press
Dumbbell Incline Bench Press
Dumbbell Flat Bench Press
Machine Fly
Cable One-Arm Preacher Curl
Dumbbell Incline Alternating Curl
Barbell Standing Curl
Friday - Legs
Barbell Squat
Leg Extension
Seated Leg Curl
Seated Calf Raise
Shoulders/Triceps:
-Too many shoulder exercises. Start with lateral raises (or upright rows, anything to hit those lateral deltoids). Follow that with an anterior deltoid exercise (I suggest either DB Presses, Military Presses, or Seated Presses). Finish with a posterior (rear) deltoid exercise. That's all you really need. I do shrugs with back, but you can do them Shoulders if you want.
-For triceps I suggest at least one mass building exercise (either CGBP or Dips) and 2 other exercises tops. I always liked either skullcrushers or pushdowns to hit that outer part of the tricep and overhead extensions to finish the horseshoe look.
Back:
-Begin with Pullups/Chinups to warm up your lats before hitting your major exercises.
-Deadlifts. Don't exceed 5x5 (IMO). Low reps, high weight.
-Get rid of 1 arm rows.
Chest/Biceps:
-Are you hitting biceps directly after back or with a day of rest? They may still be tired. Yes, you are. That could be an issue, but not a major one since you don't need them for chest.
-No need to do 3 bench presses. Do dips instead for the bottom of the chest. I suggest doing incline and flat, but making one a barbell exercise to add more mass.
-Machine flyes? Really? So you have dips. And maybe flat barbell press and incline DB press. How to finish. Either DB flyes (either flat or incline) or cable crossovers. But no machine flyes. Not at all.
Legs:
-Begin with leg extensions to warm your quads up. Follow that with the squats. Since you get 3 days off and don't do legs again, hit the quads again. Remember, the extensions should just be warmups (like 15 rep sets). So here, add lunges or the leg press.
-Leg curls are good for hamstrings. SLDL's are even better. Hyperextensions also work the hamstrings well.
-And lastly, try doing both standing and seated calve raises. But don't do these like your chest for example. Alternate between high weight, lower rep, slow movement and lower weight, higher rep, faster tempo. Also only rest 20-30 seconds between sets. Same for abs.
You don't need 4 sets of every exercise. For your major ones (bench press, squat, barbell row, etc) yes. But 1 or 2 should be warmup sets. 3 working sets after that max. And don't always feel the need to do 8 reps. If you can do some more, do it. Leave everything you have in the exercise. Don't walk away knowing you could have done more.
Also, give us some stats (how long you have been working out, weight, height, age, goals, etc). Maybe we can suggest a whole different workout than this template.
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