Here is my workout setup for each muscle group, need tips.

I

Iwillgetripped

0
This is what workouts I do at the moment. If anyone knows of a better workout than one I listed, I would love to know about it.

All my workouts involve either dumbbells or just my body, it's a pain at the moment getting things like barbells to my apartment with the space being so small and all. I currently use 2 dumbbells, 20 lbs. each. Working on getting 2 30 pounders soon.

My workout time span is exactly 1 hour.

Back:

1) Dumbbell bent-over row - http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
2) Dumbbell deadlift - http://www.chap.com/206b45.htm
3) ??? - I also do an exercise where I bend over a bit where my body is making a 45 degree angle, and I raise both dumbbells each on their respective side towards my back area and I raise my body while doing this. It's something like this: http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html but I bend over a bit more and I move my arms towards my upper back instead of to the upper sides while I raise my entire upper body in the process. Not sure if this is a good workout for the back.

Trapezius:

1) Dumbbell shrugs - http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

Chest:

1) Pushup - http://umanitoba.fitdv.com/new/articles/article.html?artid=355

Triceps:

1) Dips - The variation I use involves one chair. I put my back to the chair and lower myself down holding onto the mouth of the chair with my 2 arms behind me, I then proceed to dip down as far as I could go and then I push myself up to the highest, and repeat.

Biceps:

1) Dumbbell curls - http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Shoulders:

1) Arnold Press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html
2) Shoulder Press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Quadriceps:

1) Squat - http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
2) Lunge - http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

Calves:

1) Single leg calf raise - http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html

Do I miss an important muscle group using these workouts? I do 3x full body workouts a week. 1 0 1 0 1 0 0....1 = Workout day, 0 = Rest day.


My workout cycle is: Back > Chest > Shoulder > Tricep > Quadricep > Calves > Bicep > Trapezius.

I am also in my bulking phase, 2500 calories a day, 5 meals a day.

I mainly would like anyone to comment on my specific workout choices, and if they know of any better ones I can replace with or add to get the most out of my full body workout. If you have tips about anything else I mentioned in this post, then I'm all eyes.

Thanks.
 
I'm too new at all this to make any kind of critique - but I have to tell you all those links provide an awesome knowledgebase for guy's who are starting out with free weights.
 
It's your choice what to do, but you have the very real potential to build in posture problems from multiple exercises per muscle group because each does things a little different.

I'd recommend any of Chad Waterbury's, Mike Robertson's, Alwyn Cosgrove, Lou Schuler or Mike Meija's workouts. These guys are very educated, experienced and researched so they know how to make well balanced workouts.

Mike Robertson has a series called "Neanderthal No More." Excellent for correcting any posture problems that could lead to injury or the caveman look.
Waterbury has many different one, "The Waterbury Method," The Art of Waterbury," "Anti-Bodybuilding Hypertrophy I & II," etc.

The list goes on.
 
Thanks, I will stick to 1 workout per main muscle.

I did a google search on those people you suggested, interesting stuff, although I didn't run into any of their balanced workout plans.
 
Cynic said:
It's your choice what to do, but you have the very real potential to build in posture problems from multiple exercises per muscle group because each does things a little different.

I'd recommend any of Chad Waterbury's, Mike Robertson's, Alwyn Cosgrove, Lou Schuler or Mike Meija's workouts. These guys are very educated, experienced and researched so they know how to make well balanced workouts.

Mike Robertson has a series called "Neanderthal No More." Excellent for correcting any posture problems that could lead to injury or the caveman look.
Waterbury has many different one, "The Waterbury Method," The Art of Waterbury," "Anti-Bodybuilding Hypertrophy I & II," etc.

The list goes on.
Click to expand...

Anyone looking for advice should listen. This is good stuff--balance is key. When it comes to making real gains you need to leave the ego at the door. Before you go trying to max your bench, you need to shape up your stabilizing muscles. YOU CANT BUILD A CASTLE ON QUICKSAND!! You need to strengthen your core, correct your balance and stability issues, before hitting the big weights. If not, you're only going to get injured--maybe not for 5 or ten years...but one day you're going to wake up and your back is going to be killin' ya'. Or you're going to be 35 and wearing knee braces in the gym--we all know a few of those guys. This can be avoided by taking the time to do the ground work before you go big. Also, if you build a solid foundation, you will be surprised how much you can gain...in both mass and strength.
 
Sorry to jack your post, but I was just wondering..
you have Dumbell squats listed...are these just as beneficial as the bar squats? I ask because these would be easier for me to do without a spotter.

thanks for the help.
 
jds, can you throw out more tips for balance, or do you have any links to help maximize my workout balance? Or if anyone else has links, I would greatly appreciate it.

I am not sure if dumbbell squats are more beneficial than barbell squats (I don't have a choice at the moment, since I stick to dumbbells and body due to their convenience), but there is a saying that barbells and dumbbells are just weights with different names, which means that you can accomplish with one what you accomplish with the other.
 
Dumbbells are great for balance. BUT, if you have done a balance cycle of training and you are in you strength or power stages DON’T split the weights. This is for the same reason that you SHOULD split them during balance training. When they get separated it works or synergist and stabilizer muscle more. This is great for all around balance and stability--but you don't want to be testing fate (or your core stability) when you've got 300 lbs six inches from your face. lol

So, for balance, use small (low) weights. Dumbbells are great. Compound movements are good. KEEP IT LIGHT. These are strange movements and you can either strengthen your core or injure yourself.

Check out NASM the National Academy of Sports Medicine. You can find lots or helpful stuff.
 
" ??? - I also do an exercise where I bend over a bit where my body is making a 45 degree angle, and I raise both dumbbells each on their respective side towards my back area and I raise my body while doing this. It's something like this: http://www.exrx.net/WeightExercises/...eralRaise.html but I bend over a bit more and I move my arms towards my upper back instead of to the upper sides while I raise my entire upper body in the process. Not sure if this is a good workout for the back. "

That's called a Rear Lateral Raise. It works out mainly your posterior deltoids. Works out rhomboids and trapez also a bit.

You should variate more exercises into chest such as benchpresses, chest presses, pec dec, etc

You should do Barbell Deadlifts, cuz the one you described to me on your website with the dumbbells is a straight legged- deadlift. It's dangerous to do those and you can easy hurtyourself if not careful. Normal deadlifts are far more effective and safer.

You should incorporate some hamstring exercises after you've taken out the straight legged deadlift.

Lastly, you are missing ab workout in your schedule. You shoudl do obliques as well.

othe rthan that it looks pretty good
 
Iwillgetripped said:
Thanks, I will stick to 1 workout per main muscle.

I did a google search on those people you suggested, interesting stuff, although I didn't run into any of their balanced workout plans.
Click to expand...


Look here:

All the workouts are in the second post.
 
Azn_Drag0n said:
" ??? - I also do an exercise where I bend over a bit where my body is making a 45 degree angle, and I raise both dumbbells each on their respective side towards my back area and I raise my body while doing this. It's something like this: http://www.exrx.net/WeightExercises/...eralRaise.html but I bend over a bit more and I move my arms towards my upper back instead of to the upper sides while I raise my entire upper body in the process. Not sure if this is a good workout for the back. "

That's called a Rear Lateral Raise. It works out mainly your posterior deltoids. Works out rhomboids and trapez also a bit.

You should variate more exercises into chest such as benchpresses, chest presses, pec dec, etc

You should do Barbell Deadlifts, cuz the one you described to me on your website with the dumbbells is a straight legged- deadlift. It's dangerous to do those and you can easy hurtyourself if not careful. Normal deadlifts are far more effective and safer.

You should incorporate some hamstring exercises after you've taken out the straight legged deadlift.

Lastly, you are missing ab workout in your schedule. You shoudl do obliques as well.

othe rthan that it looks pretty good
Click to expand...


AZN you say to take out the straight legs and then put in ham workout--straight legs are just about the best way to work the hams--they are niether more or less effective than Romainians. You can hurt yourself doing anything--being carful is key. The primary diff between romainians and staights is how low you go and what muscle group gets worked. The lower you go, the more you work hams, if you stay shallow you'll work your gluts more--that's the diff
 
hey here is an article about "muscle groups" and isolating them during training:


it's basically using a push/pull idea instead of thinking of the body as a pile of different muscle groups. the future of weight training imo :)
 
Cynic and neenaw, thanks for the great links. They help alot.

I am actually going to start on that workout plan neenaw linked to after my 1 month passed with my current workout plan here, so I can see what results this gives me.

As for my abs, I didn't mention it as I don't incorporate it into my main workout, I do my ab workouts on the same day as my workout days, but I do my ab workouts in the morning.

I do weighted crunches, bicycle crunches etc.

I have also taken a fancy to Dragon flags. I am able to do 1 rep of a Dragon flag before I must rest, but I am slowly being able to do 2+.
 
jds said:
AZN you say to take out the straight legs and then put in ham workout--straight legs are just about the best way to work the hams--they are niether more or less effective than Romainians. You can hurt yourself doing anything--being carful is key. The primary diff between romainians and staights is how low you go and what muscle group gets worked. The lower you go, the more you work hams, if you stay shallow you'll work your gluts more--that's the diff
Click to expand...

Wrong.

There are different types of deadlifts.

There's the original classical deadlift thatt works out quad, glutes, and erector spinae.

There's the Straight-legged deadlift that works out the erector spinae and hams.

There's the Straight-back Straight-leg Deadlift that works out the hams.

If you go to these websites and read the comments, they tell you right then and there: the straight-legged deadlift is one of the most dangerous exercises out there. It would be safer to do deadlifts and straight-leg straight back deadlift rather than staright-legged deadlift.

HOWEVER, it is your choice so if you want to do it, go ahead. Just letting you know of the dangers that lie ahead.
 
Azn_Drag0n said:
Wrong.

There are different types of deadlifts.

There's the original classical deadlift thatt works out quad, glutes, and erector spinae.

There's the Straight-legged deadlift that works out the erector spinae and hams.

There's the Straight-back Straight-leg Deadlift that works out the hams.

If you go to these websites and read the comments, they tell you right then and there: the straight-legged deadlift is one of the most dangerous exercises out there. It would be safer to do deadlifts and straight-leg straight back deadlift rather than staright-legged deadlift.

HOWEVER, it is your choice so if you want to do it, go ahead. Just letting you know of the dangers that lie ahead.
Click to expand...

AZN not sure why you wrote "wrong". You just said the same thing I did. The only diff is that you believe straights to be dangerous. This may be the case--I don't do good-mornings either, but there are good reasons to do straight legs. You can switch it up a bit, and as I wrote ealier, you don't want to do any heavy wieghts when you aren't in a very very stable position. Example: when I working on BIG weight (2-3 reps only) I will use a Smith machine--while the smith isn't great for overall fitness per-se' it is a good way to stabilize and reduce injury while lifting heavy. Anyway I agree that there are plenty of good ways to work legs and every one should!!!!!! Too many people just ignore thier legs and that's just crazy. The point I guess is that you should do what is comfortable--as long as you have good form. Not all lifts are for all people. --thats where corective exercise and intergrated stabilization training come into play--but you gotta pay me if you want to know more about that--LOL
 
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