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Order Of Workout


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Order Of Workout within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: I'm going to be asking a lot here, but I'm going to post my current workout. Can anyone please tell me if I'm doing it in the right order? K, here goes: MONDAY: CHEST / BACK Incline Dumbbell Press Flat Bench Dumbbell Flyes Dumbbell pullovers

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  1. #1
    Good Broly
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    Order Of Workout

    I'm going to be asking a lot here, but I'm going to post my current workout. Can anyone please tell me if I'm doing it in the right order?

    K, here goes:

    MONDAY: CHEST / BACK

    Incline Dumbbell Press
    Flat Bench Dumbbell Flyes
    Dumbbell pullovers

    One-Arm Dumbbell bent-over rows
    Bent-over barbell rows
    Seated row machine

    Machine Pullovers
    Machine Low Back Extensions
    Abs

    WEDNESDAY: LEGS / BICEPS
    Squats
    Barbell Lunges
    Lying Leg Curls
    Leg extensions
    Abductor Machine
    Adductor Machine
    Calf presses
    Barbell Preacher Curls
    Concentration Curls
    Incline Curls
    Hammer Culrs
    Abs

    FRIDAY: SHOULDERS-TRAPS-TRICEPS
    Machine Shoulder Press
    Machine Lateral Raises
    Barbell Upright Rows
    Dumbbell Shrugs
    Lying Tricep extensions (skull crushers)
    One-Dumbbell Triceps Extensions
    Kickbacks
    Rope Extensions
    Abs


    Okay, there it is .... I know the order is probably screwed up. Also, am I missing any vital exercises?

    Thanks so much in advance!!!

  2. #2
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    chest and back should be on seperate days, so should legs

  3. #3
    Good Broly
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    Okay, according to your split Spatts,
    what if I did something like this:

    M...Legs
    Squats
    Barbell Lunges
    Lying Leg Curls
    Leg extensions
    Abductor Machine
    Adductor Machine
    Calf presses

    T....Back and Rear Delt
    One-Arm Dumbbell bent-over rows
    Bent-over barbell rows
    Seated row machine
    Machine Low Back Extensions

    W...off (cardio)

    R....Chest and Tri
    Incline Dumbbell Press
    Flat Bench Dumbbell Flyes
    Dumbbell pullovers
    Lying Tricep extensions (skull crushers)
    One-Dumbbell Triceps Extensions
    Kickbacks
    Rope Extensions


    F...Shoulder and Bi
    Machine Shoulder Press
    Machine Lateral Raises
    Barbell Upright Rows
    Dumbbell Shrugs
    Barbell Preacher Curls
    Concentration Curls
    Incline Curls
    Hammer Culrs

    S....abs and cardio
    S cardio

    That's easy! THANKS!!!

    What about the order of the exercises?
    I know you guys talked about compound exercises, etc. being first. I find it a little confusing to be honest
    I know I'm taking up a lot of your time, but I appreciate the help!

    Thanks again!

  4. #4
    My split currently...Chest/Back....Legs......Arms/Shoulders...3 exercises per bodypart, heavy every other week.

  5. #5
    Good Broly
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    so if I'm not too concerned about gaining mass, I don't have to worry about which order I do the exercises?

    Sounds good to me!

    I guess I had just read so much about putting compound exercises first and I'm still not too sure which those are, but if you guys are saying 'pick 3 good exercises x 3 sets' then I'm good to go!

    Thanks for the help!!!

  6. #6
    Good Broly
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    Sorry Spatts,
    I didn't understand the question. Do you mean where did i get the iea that compound exercises should come first?

    I read it in the threat on pre-exhaustion

    Does pre-exhaustion work? Is it a good alternative?


    Originally posted by Steelweaver [B] Does pre-exhaustion work? It seems to be generally accepted that the first exercise for each body-part should be a compound movement. This makes complete sense to me, since you can handle a lot more weight that way. [B]
    Did I read something wrong?

    I really do appreciate your help!

  7. #7
    Pro Bodybuilder Gladiola's Avatar
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    Originally posted by hookdup
    I guess I had just read so much about putting compound exercises first
    Compound exercises should come first.
    Meaning... if you are supersetting chest/tri - do something that works both (bench press) before an isolation movement (tri extension) - because of the pre-exhaust principle.

    My tris are the weak link in a compound movement - bench press - because of course my pecs are stronger than tris (I'd look pretty strange if that weren't the case!) then if my tris are *pre-exhausted* (i.e. if I did extensions first) I won't be able to bench much... tris will hold me back. So I won't be able to bench **enough to fatigue my pecs**.

    Same thing with legs.. squats are compound (ham, quad & glute) extensions are isolation of quad - hence squats are first.

    Your order looks great to me! Except you have a lot of exercises. Personally I only do 3 exercises per muscle (4 altogether for back), 3-4 sets per exercise. I change the exercises up a little each week.

  8. #8
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    Thanks Spatts & Gladiola!!!!!

    The only reason I had put that comment in about not gaining mass is cause I wasn't sure if order of exercises made a difference in how much mass you build or whatever.
    Does that make sense???
    Maybe not,

    I guess from the tone of the responses I assumed (never assume) that since I never expressed an interest in competing, that it wasn't as important for me to get the order straight.

    I'll stick to 3 exercises per part and I'll just rotate / replace the extras every so often to break up the routine!!!

    You guys ROCK!

  9. #9
    Good Broly
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    and that's NOT a compound exercise, right???
    am I learning or did I just f*ck up?

  10. #10
    Pro Bodybuilder Gladiola's Avatar
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    Originally posted by spatterson
    OOOOoooohhhh...I can't take credit for encouraging that. You've seen my legs, and I start leg day with extensions.
    REally? Don't you feel that weakens your abilty to squat & thus your hams don't get as good a workout? Are your quads relatively stronger than hams & thus NEED the pre exhaustion?

    How many exercises do you do per muscle group & how many sets?

    Oh.. I tried your leg curls with a stability ball... they're awesome & FUN!

    Hookdup,
    Awwww
    Thanks! You're quite welcome, glad it helped!

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