ok how is this routine?

L

longjohn21

0
Monday/Thurs-- chest & triceps 4 excercises for each part 8-10 reps
Tuesday/Friday-- Biceps & back 4 excercises for each part 8-10 reps
Wed/Saturday --- Legs & shoulder 4 excercises for each part 8-10 reps

cardio 3 times a week. 8 months of training. 6'6 205lbs goal is to be 240lbs of muscle :) Im allowing 48 hours for recovery time so i dont think thats over training, and also i got the same muscle groups together as to not work them 2 days in a row with the compound movement.. What do u think?
 
List your movements.
 
just be wary of the shoulder as it gets worked everyday...the muscle might recover but the tendons, ligaments and the capsule doesn't...i don't do much shoulder work at all really
 
chest - flat bench/ incline/ flyes/ dumbell press

tris- pull downs, skull crushers, close grip bench/ rope pull down

biceps- bar curl/ dumbell curls/ concentration / pully curl

back- cable row / bent over row / bar pull down (behind head) /pull down front of head.

shoulder - bar millatary press / dumbell press / straight arm raise / side arm raises

legs- bar squat/ dumbell squat / leg extenstion / dead lift
calve raises
 
so swans u think thats an ok routine to get bigger? :) and i do know what u mean about the ligs and tendons of the shoulder thanks
 
chest - flat bench/ incline/ flyes (do last if push ups are wted if not do regular push ups with feet elevated last) / dumbell press (same as flat bench really maybe weighted push ups in a smith machine instead)

tris- pull downs (pushdowns? do last), skull crushers, close grip bench (do 1st) / rope pull down (can't do much wt sio leave out

biceps- bar curl (maybe a preacher curl as same as db curls) / dumbell curls/ concentration (too light leave out) / pully curl (leave out too light) / add in a hammer type curl

back- cable row / bent over row / bar pull down (behind head) /pull down front of head (do pull ups / chin ups if you can) / u need a deadlift variation there i'd say full rom from floor or partial from knee ht with lots of wt

shoulder - bar millatary press / dumbell press (same as military try arnold press) / straight arm raise / side arm raises (i'd take both of these out and try some high pulls for side delt / u definately need a rear delt variation there

legs- bar squat/ dumbell squat / leg extenstion (worse exercise ever leave out) / dead lift (didn't see him do him 1st in back day too demanding for leg day with squats) / you need 2 ham exercises i'd say gluter ham raise if u can do them, stifflegged deadlift and a deep lunge variation maybe with front foot on a 6 inch step
calve raises
 
Overkill on the triceps and shoulders. You are hitting your triceps Monday, Wednesday, Thursday, and Saturday. ANY type of press requires your triceps. The shoulder presses and chest presses (and tricep work) will be too much.

Also, you hit your delts when doing chest presses as well, especially incline, so again you will be overtraining.

Just because you may think that there is enough rest, there really isn't. Overtraining doesn't only revolve giving enough time to rest between groups, it involves enough rest for your entire body.

Think of your body as one big energy supply. It needs ample amount of time to fully recover, as in at least a full day. So when are you going to rest? You won't. You may still have enough energy to workout almost every day, but I can guarantee you if you had more rest in there you would get much more out of your workouts.
 
i'd take both of these out and try some high pulls for side delt / u definately need a rear delt variation there

ok what is a "high pull for side delt?" and for the rear delt can i do bent over flyes? thanks
 
AJP said:
Overkill on the triceps and shoulders. You are hitting your triceps Monday, Wednesday, Thursday, and Saturday. ANY type of press requires your triceps. The shoulder presses and chest presses (and tricep work) will be too much.

Also, you hit your delts when doing chest presses as well, especially incline, so again you will be overtraining.

Just because you may think that there is enough rest, there really isn't. Overtraining doesn't only revolve giving enough time to rest between groups, it involves enough rest for your entire body.

Think of your body as one big energy supply. It needs ample amount of time to fully recover, as in at least a full day. So when are you going to rest? You won't. You may still have enough energy to workout almost every day, but I can guarantee you if you had more rest in there you would get much more out of your workouts.
Click to expand...

ok so what do u recomment for me to workout my parts twice a week? u think maybe i should go for a 3 workout a day routine

umm for example monday chest/tris/shoulder
tues bi's/back/legs
wed off
thursday repeat
friday repeat
sat off
sunday off
hows that?
 
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The first thing that comes to mind is
Day 1: push
Day 2: pull
Day 3: off or cardio
Day 4: push
Day 5: pull or rest
Day 6: rest or pull (depending on if you do a pull day on day 5)

so it would be 2 on, 1 off, 2 on, 2 off
or
2 on, 1 off, 1 on, 1 off
 
longjohn21 said:
i thought i had me a push pull workout, can u name the push body parts and the pull body parts thanks
Click to expand...


A push/pull split is not so much body-part based as it is movement based.

The basic six moves are:

Code: 
Squat:            Quad dominant/lower body push
Deadlift:          Hip Dominant/Lower body pull
Bench Press:    Upper upper horizontal push
Bent over row:  Upper body horizontal pull
Shoulder press: Upper body vertical push
Pull-ups:          Upper body vertical pull

These six will hit about 80% of the muscles in your body. Then you can fill in the gaps will isolation exercises to hit muscles that don't get enough: twisting crunches, calf raises, shrugs, etc.

Split this into a 4-day or 3-day, depending on your needs/desires.

I do a four day:

Day 1: push@4x6
Day 2: pull@8x3
Day 3: rest
Day 4: push@8x3
Day 5: pull@4x6

This is overly simplified from my real workout, but it gives you an idea.

You could swap the 8x3s for 3x12s if you want to work more on mass.

EDIT-- you can do SS or HIIT on day 3 and 6, but always give yourself one day of complete rest (go do something fun).

EDIT -- All the basic six have variants you can swap in every 1-2 months when the body begins to adapt to a move...

Bench press: flat, incline, decline, french, wide-grip, narrow grip, etc.
Squat: back squat, front squat, sumo squat, bulgarian split, etc.
Dead lift: conventional, romainian dead lift, straight leg dead lift, sumo, bulgarian, etc.

and on and on.
 
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everyone should read cynics post above as it is exactly the way things should be done...the body is made to move and when you move you move as a movement not single muscles and this is what u should follw...love it cynic...i've been wanting to post something like this but to appeal to the masses i didn't...now that i've got someone who agrees with it i'm might respond with this more often
 
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