one day a week

[cottonwood]

What do you think of this routine? reps, # of excercises, excercises ok?

Monday- Chest
1. Bench Press 10,8,6,6
2. DB Flyes 3x10
3. Incline DB Press 3x10

Tuesday - Back
1. lat pulldown to Front 3x10
2. DB one arm row 8,6,6
3. Compound Row Machine seated 3x10

Wednesday - Cardio -

Thursday - Arms
1. Tri Pressdown 3x10
2. DB Tri extension 3x10
3. Seated DB Curls 3x10
4. Preacher Curls 3x8
5. Standing Hammer Curls 10,10,8

Friday - Shoulders
1. M.P. 10,8,8
2. Shrugs 3x10
3. DB Lat Raises 3x8

sat/sun - rest

 

[footballstud]

You're missing the most important day of the week:

LEGS

Do these on Wed, and rest on the weekends

 

[Nick_Escalantes]

just wear baggy pants and you don't need a leg day.

 

[cottonwood]

just wear baggy pants and you don't need a leg day.

Ok, so I do the legs on Wed. Does the rest of the week make sense?

 

[footballstud]

Ok, so I do the legs on Wed. Does the rest of the week make sense?

yeah, add some cardio in there 3x a week, maybe in the AM

 

[footballstud]

just wear baggy pants and you don't need a leg day.

Apparently you don't want to get a great core, or bigger arms, chest and shoulders. Plus you'll be the laughing stock of the gym with those little twigs barely being able to hold up your body

 

[levi8599]

what about deadlifts, maybe some lateral raises? why do you go down in reps on flat bench but not incline? tri's make your arms bigger than bi's. you do 2 exercises for tris but 3 for bis?

 

[cottonwood]

Good questions, I guess I don't really know. I am a beginner sort of. Lifted years ago and have gotten back into it last 6 months. This is just based on some ideas from a magazine. I welcome any thoughts you have.

 

[smtimelevi]

Gotta do legs, no routine is complete w/o. Save the flyes for last with chest, and the lat pulldowns for last with back. You should alternate barbell rows and dumbell rows, fuck I even like smith machine rows.

Always hit compound moves first
This program looks like a typical muscle-hypertrophy program.
Dont get the mind set that you NEED to do a certain exercise to start off the work out. Mix it up, best thing to remember is to keep it interesting. If you do the same workout day after day week after week then interest tends to be lost and its hard to stay motivated and pushing/pulling for progress.

 

[levi8599]

What do you think of this routine? reps, # of excercises, excercises ok?

Monday- Chest
1. Bench Press 10,8,6,6
2. DB Flyes 3x10
3. Incline DB Press 3x10

move flyes to end and for inclien do the same as flat. only go 12, 10 8 6

Tuesday - Back
1. lat pulldown to Front 3x10
2. DB one arm row 8,6,6
3. Compound Row Machine seated 3x10


Wednesday - Cardio -

do legs. anything from squats, leg presses, leg extensions, leg curls, lunges. do calves also, standing or seated or both.Thursday - Arms
1. Tri Pressdown 3x10
2. DB Tri extension 3x10
3. Seated DB Curls 3x10 do these on a slight incline
4. Preacher Curls 3x8 go to 10 reps.
5. Standing Hammer Curls 10,10,8

Friday - Shoulders
1. M.P. 10,8,8
2. Shrugs 3x10
3. DB Lat Raises 3x8 go to 10 reps

do shrugs last and throw in something fopr rear delts.
sat/sun - rest

just some ideas.

 

[chazk]

without wheels you never get a bodybuilder look

the main think tha tcan not be bullshitted is the calves you need to blast them to pieces atleats 2 times a week.
by blowing up the calves you can create a big illusion your whole lower body is big.

but if you have big upper leg and you calves are shit It will just make your lower body look even smaller as if you had tiny chicken legs in shorts

 

[safety4lyfe]

without wheels you never get a bodybuilder look

the main think tha tcan not be bullshitted is the calves you need to blast them to pieces atleats 2 times a week.
by blowing up the calves you can create a big illusion your whole lower body is big.

but if you have big upper leg and you calves are shit It will just make your lower body look even smaller as if you had tiny chicken legs in shorts

thanks for making fun of me...i have fuck pumpin quads and hammies but little chicken legs. i curse my genetics.

but that aside...how long are you doing this program, that will only take you about 2-3wks before your bod plateaus. personally i would say start off with reps of 20/18/1815 then to 4x10s then go 6/5/5/4 for you sets/reps. then repeat. keep shocking your body so it doesnt know what the fuck is going on.

 

[silver_shadow]

without wheels you are forever riding on a chicken.

 

[bigdofba]

Forget what people say about chicken legs. Yes, you will have chicken legs if you never train legs, however, squats and deadlifts workout a lot of areas of the body.

My abs didn't start showing until I hit squats really hard. A lot of people neglect legs when they first start out. I think it's because they don't realize how much training the lower body actually helps the upper body and overall physique.