Final Workout Plan - Advice Please

J

johnnyg2008

0
Hey ok my final workout. I increase the weight for set 2 of an exercise and then again for set 3... and i do set 1: 12 reps, set 2: 10 reps, set 3: 8 reps.

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Day 1 (Tues, Thur, Sat):

Dumbell Chest Press - 3 sets 8-12 reps
Seated Shoulder Press - 3 sets 8-12 reps
One Arm Bent over Dumbell Row - 3 sets 8-12 reps

Tricep dips on Chair - set 1: 20, set 2: failure
Pushups - Failure

Squats - 3 sets 8-12 reps
Lunges - 3 sets 8 reps

If i have the energy (so far i havent had the energy to do these): Bicep Curls - 2 sets 8-10 reps

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Day 2 (Mon, Wed and maybe Fri?):

Weighted Crunches - 3 sets 12 reps
Oblique Crunches - 3 sets 12 reps
Leg Raises - 3 sets 25 reps

My abs are incredibly weak at the moment so this is just my beginner routine to get a bit of strength... i'll make it better once my abs are stronger.
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I also would really! like to add 3 sets of pullups but i don't have access to a bar unfortunately.

Anyway, couple of questions:

1. Should i get rid of the pushups or are they doing me good or just a waste? keep in mind that i can do lots of slow reps easily
2. Bicep curls... if i get rid of them will my bicep not grow as much? or are they a waste?
3. I want to add a deadlift... but isn't that too much ontop of the squats and lunges? should i ditch the lunges for deadlift?
4. Is this a good routine!?
 
Ah someone please reply... i've already been following this for 4 sessions... don't wanna find out i've been doing the wrong thing..

Anyway i think i'll be replacing the lunge with a dumbbell deadlift and ditching the pushups altogether.

Hmm also i feel a little nauseous after the workout but i'm assuming that will pass once i get used to it and stronger?

Much appreciated if someone would reply... thanks!
 
Hi there,

1. How often do you do day 1 and day 2?
2. Do you have barbells and dumbbells or just dumbbells?

Let me know and I'll help you out with the rest of those questions, as well. Happy Sunday.
 
DEF said:
Hi there,

1. How often do you do day 1 and day 2?
2. Do you have barbells and dumbbells or just dumbbells?

Let me know and I'll help you out with the rest of those questions, as well. Happy Sunday.
Click to expand...


I wrote on the original post which days i do each of day 1 and day 2 but again:

Day 1: tue, thur, sat
Day 2: mon, wed, fri - i get lazy though and probably only do 1 or 2 of these... i don't enjoy ab work.

I only have dumbbells but i have MORE than enough weight for all the exercises except I will probably need more for the chest press soon.
 
Ah, I missed the days somehow. Alright, well.

First thing first, the growing of the biceps is dependent on you eating enough. But the excessive ab work indicates that your goals may not be to bulk, but to cut. Basically - and I'm reading into your routine a bit - you may have conflicting goals.

Either way, it's not bad. First, there's not really a need for an ab day. I'd scratch it and make two routines - one with deads, one with squats. Then just alternate them every other day or MWF or something.

Then include some ab work in each (though things like squats and deads do that already). Below's an example based on what you already have. You could pare it down to 6 exercises pretty easily cutting curls, ab work or just doing lunges or step ups once a week. Honestly, I'd invest in a pullup bar if you can or find a nice tree or something.

Squats
Bench Press/One Arm Row Superset
Lunge/Shoulder Press Superset
Dips/Ab Work

Deadlift
Close Grip BP/Bent Over DB Row Superset
Step-ups/Push Press Superset
Curls/Ab Work

Pushups are fine but if you've got additional weight to work with, I'd lean towards using it instead. Curls, too, are fine. Normally, I'd scratch them in lieu of pullups, rows, etc. but it'll be more challenging with pullups, so I left them in.

My two cents.
 
DEF said:
Ah, I missed the days somehow. Alright, well.

First thing first, the growing of the biceps is dependent on you eating enough. But the excessive ab work indicates that your goals may not be to bulk, but to cut. Basically - and I'm reading into your routine a bit - you may have conflicting goals.

Either way, it's not bad. First, there's not really a need for an ab day. I'd scratch it and make two routines - one with deads, one with squats. Then just alternate them every other day or MWF or something.

Then include some ab work in each (though things like squats and deads do that already). Below's an example based on what you already have. You could pare it down to 6 exercises pretty easily cutting curls, ab work or just doing lunges or step ups once a week. Honestly, I'd invest in a pullup bar if you can or find a nice tree or something.

Squats
Bench Press/One Arm Row Superset
Lunge/Shoulder Press Superset
Dips/Ab Work

Deadlift
Close Grip BP/Bent Over DB Row Superset
Step-ups/Push Press Superset
Curls/Ab Work

Pushups are fine but if you've got additional weight to work with, I'd lean towards using it instead. Curls, too, are fine. Normally, I'd scratch them in lieu of pullups, rows, etc. but it'll be more challenging with pullups, so I left them in.

My two cents.
Click to expand...

Oh thanks for the advice.

Um no my goal is not to cut but definitely to bulk... i'm 5 foot 7 and 124 pounds! and am low enough body fat % to see my top 4 abs but they are tiny! i wanted to make them bigger that's all.

I'm also not sure waht you mean by superset... does this mean do the next exercise with no break? I thought this was only for working the same body part with 2 different exercises?

So ye as i thought... sqauts and deadlift on different days? and i do them first i see.

I'd rather not do close bench press with dumbbells... it hurts my shoulder... just like i can't do upright rows either... anyway.... here is my routine now, i just don't quite understand supersetting:

Day 1
Dumbbell Squats
Dumbbell Bench Press
One Arm Row
Shoulder Press
Step-ups
Tricep Dips
Maybe: Lying Triceps Extensions

Day 2
Dumbbell Deadlift
Dumbbell Bench Press
One Arm Row
Shoulder Press
Lunges
Tricep Dips
Maybe: Bicep Curls

I really wish i had access to a pullup bar but i can't find anything. Should i cut the "Maybe" exercises or are they useful?

Anyway that alternates like for example:
tue: day 1
thur: day 2
sat: day 1

tue: day 2
thur: day 1
sat: day 2

etc..

thoughts?
 
So, supersetting is the pairing of exercises, usually that use unrelated or opposing muscle groups. For example, if you were doing 3 sets each of a bench press and a row, instead of doing bp, bp, bp, row, row, row you would do bp, row, bp, row, bp, row. It keeps you moving and requires less recovery time since one is recovering while you are using the other.

I'd scratch the tricep extensions, since you're doing dips every day already. Curls, if you're up to it after your routine, are probably fine to leave it. At least by keeping them at the end, you don't lose much if you exhaust yourself.

In the future, keep in mind that you can move to a 4 day routine by moving to an upper/lower split (push/pull will be hard with just dbs).

Anyhow, good luck. I hope it works out.
 
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