sorry just need quick response

D

danny1

0
MONDAY-Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.


TUESDAY-Abdominal exercises plus 30 minute heavy bag.


WEDNESDAY- Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.


THURSDAY- Abdominal exercises plus 30 minute heavy bag.


FRIDAY- Biceps-dumbell alternate bicep curl standing, hammer curl standing, seated alternate bicep curls. Triceps- pushdown bowflex. Back- lat pull downs over front of chest. Chest 100 pushups + lay on back dumbbells straight up. Shoulder- military press sitting.




where should my running cardio fit in
 
Tuesday and Thursday.
 
Here's what I would be asking...
Why do I have so many bicep/tricep movements compared to my back and chest?
Why do I have no lower back or leg movements?
Why am I working so many isolation movements for my arms so frequently?
 
Cardio on Tues and Thurs would be fine and yes, you can do some bag hitting on those days also. You could have fun with your cardio and run a circuit of
1 min striking/kneeing/kicking bag, 1 min jumping rope, X distance sprint, and if you have a sledgehammer and a spare tire sitting around, add that in repeatX10

As far as your routine goes, it's really bad. I'd do something like-

A)some sort of squat, single leg or deadlift variation:3-4X6-8
B1)flat db/bb pressing or military press :3-4X6-8
B2)db/bb/cable row:3-4X8-10
C1)1 bicep movement:2X12-15
C2)1 tricep movement:2X12-15

You can follow this and just rotate your movements. So, for example-
M-
deadlift, db press, cable row, bicep curl, skull crusher
W-
Bulgarian squat, military press, 1 arm db row, hammer curl, close grip bench
F-
squat, 1 arm db push press, Pendlay row, concentration curl, skull crusher
 
I'd probably give different specifics, but evolution's on the money. Most glaring is the fact that the original routine you put forth has no legwork.
 
alright alright i understand some of that just for the note I am only 16 years old and have some free weights and the bowflex machine so thats y i tried to make a workout like that....and honestly idk what these so called "tricep, bicep "movements" are
 
With dumbbells, you could do deadlifts, squats, front squats, lunges, one-legged romanian deadlifts, bulgarian split squats, so on and so forth. Of course you can do legwork.

"Movement" is just a reference to the number of bicep and tricep isolation exercises you have.

Perhaps you need some .
 
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