Workout Tips

[worksux]

this is my schedule if there are any tips that you can give please do thanks.
im trying to bulk so i do 3 sets of 7-8 reps for all of the exercises.

Monday, Wednesday, Friday:
Bench
Incline
Shoulder Press
Barbell Rows
Dumbell Curls
Abs (Situps)
Tricep Extensions

Tuesday, Thursday:
Speed training - various activities that involve running (short distances for speed)

Saturday:
I do a little touch ups on each of the exercises (takes about a half hour)

Sunday:
Rest

 

[MICKBQUICK732]

Where are your squats?

 

[worksux]

im not doing any legs right now im just focused on speed for my legs

 

[Sub-Zero]

im not doing any legs right now im just focused on speed for my legs

is that your decision or a coach? do lunges, or pause squats.

or powercleans supersetted with lunges!Q

you gotta do the legs though

 

[worksux]

the workout is on my own. the legs is what my coach told me. im currently running track and he said for me to run (to get quicker). i plan to resume legs after track is over. so is the workout that i have up there ok?

 

[dabuffguy]

eh,

if you are only doing upper body, split your chest/tris/shoulders into one day
and the back/bis another day and make the workouts more intense and focus on your muscle groups more. doing a full upper body routine is too much if you want mass. plus abs, damn thats so much for one workout split up to EOD. you won't recover properly in that time to gain max strength and size.e.

You want speed on your legs? Then absolutely lift your legs, combined with sprints and plyos.

 

[worksux]

hows this?

Monday, Wednesday:
Bench
Dumbell Flys
Incline
Shoulder Press
Shrugs
Tricep Extensions

Tuesday, Thursday:
Barbell Rows
Dumbell Curls
Barbell Curls
Squats

Friday (Heavy day):
Bench
Shoulder Press
Barbell Curls

Saturday:
touch ups

Sunday:
Rest

also i plan on doing 3 sets with 8 reps. should i do anything different? also should i keep the same weight on each set or should i increase it every set? (i want to bulk)

 

[fortunatesun]

Sounds to me like you're trying to get out of doing squats.

This is best exercise for both lower body development and speed. Lunges are good but to increase your speed you need to develop your hamstrings, glutes and hips as well as your quads. Not to mention proportional body development. The squat is the single exercise that will do all this for you

You can work up 1.5x your bodyweight before you need to worry about modifying your plan for sports issues.

 

[worksux]

i edited it, i am going to do squats. also how is the rest of my workout? and what about the reps? thanks

 

[fortunatesun]

how is the rest of my workout? and what about the reps?

You only have one exercise that directly works back. Well OK shrugs are upper back/shoulders. One thing to consider is that your back is a relatively large group of muscles and can take a variety of exercises for full development. You might want to add some pullups, deadlifts or power cleans to your barbell rows. Maybe Friday where you're only doing 3 exercises. Or instead of more curls again.

3x8 is good to start out with. Just remember, nothing is written in stone. There's nothing wrong with finding out if a higher or lower rep range works better for you. Or adding more sets if you find the workload too light. Give your starting plan a fair shot though. The need to find out has to be weighed against the important rule of 'if it's not broken, don't fix it'.

You're also light on the lower body to me. Leg curls or stiffleg/romanian deadlifts and something for your calves would touch all bases. I won't say to add these in because I don't know how much your running schedule will affect your gym effort and vice-versa but you might want to work those in after you've gotten used to working out on a regular basis. Best not to start with too much too soon.

 

[worksux]

thanks for the help. it helped a lot

 

[ceo]

I think you should do a cookie cutter, like the 5x5. There's a reason those work. That program was developed for athletes. You'll get bigger (if you eat a lot), faster, stronger doing 5x5.

 

[worksux]

yea i used to do that for football. im thinking of doing it on heavy days