workout program

D

deadlift01

0
is this routine I made any good?

Workout Program

Monday

Biceps
- standing barbell curls (5 sets)
- Standing Dumbbell Curls (5 sets)
- Dumbbell Hammer Curls (3 sets)
- Incline Dumbbell Curls (2 sets)
Triceps
- Close Grip Bench Press (4 sets)
- Tricep Dumbbell Extensions (4 sets)
- Tricep Bench Dips (2 sets)
Forearms
- Handgrip (10 sets)



Tuesday
Break


Wednesday

-Bench press (5 sets)
-Dead Lift ( 5 sets)
-Squat ( 5 sets)

Thursday

Abs
- All my ab workouts ( 1 set each)
Obliques
- All my oblique workouts (1 set each)
-Push-ups ( 5 sets)


Friday

- leg curl ( 5 sets)
- Calf Raise (3 sets)
- lunge ( 3 sets)
- Calf machine ( 3 sets)
- Leg Press Quadriceps ( 2 sets)

Saturday
Biceps
- standing barbell curls (5 sets)
- Standing Dumbbell Curls (5 sets)
- Dumbbell Hammer Curls (3 sets)
- Incline Dumbbell Curls (2 sets)
Triceps
- Close Grip Bench Press (4 sets)
- Tricep Dumbbell Extensions (4 sets)
- Tricep Bench Dips (2 sets)
Forearms
- Handgrip (10 sets)


Sunday
Abs
- All my ab workouts ( 1 set each)
Obliques
- All my oblique workouts (1 set each)
-Push-ups ( 5 sets)
 
deadlift01 said:
is this routine I made any good?

Workout Program

Monday

Biceps
- standing barbell curls (5 sets)
- Standing Dumbbell Curls (5 sets)
- Dumbbell Hammer Curls (3 sets)
- Incline Dumbbell Curls (2 sets)
Triceps
- Close Grip Bench Press (4 sets)
- Tricep Dumbbell Extensions (4 sets)
- Tricep Bench Dips (2 sets)
Forearms
- Handgrip (10 sets)



Tuesday
Break


Wednesday

-Bench press (5 sets)
-Dead Lift ( 5 sets)
-Squat ( 5 sets)

Thursday

Abs
- All my ab workouts ( 1 set each)
Obliques
- All my oblique workouts (1 set each)
-Push-ups ( 5 sets)


Friday

- leg curl ( 5 sets)
- Calf Raise (3 sets)
- lunge ( 3 sets)
- Calf machine ( 3 sets)
- Leg Press Quadriceps ( 2 sets)

Saturday
Biceps
- standing barbell curls (5 sets)
- Standing Dumbbell Curls (5 sets)
- Dumbbell Hammer Curls (3 sets)
- Incline Dumbbell Curls (2 sets)
Triceps
- Close Grip Bench Press (4 sets)
- Tricep Dumbbell Extensions (4 sets)
- Tricep Bench Dips (2 sets)
Forearms
- Handgrip (10 sets)


Sunday
Abs
- All my ab workouts ( 1 set each)
Obliques
- All my oblique workouts (1 set each)
-Push-ups ( 5 sets)
Click to expand...


why do you choose to do all of that iso stuff, and only squat, dead and bench once a week? you will not make as much progress with this w/o in comparison to some serious compound stuff.

I say it needs a lot of fixing
 
You would want to start by switching your workouts so your hitting deadlifts, bench, and squats multiple times a week and worry about your arms much less. If you want to hit biceps and triceps, do it once a week and like Nosweat said...focus on the larger muscle groups like your back, chest, legs, and shoulders.
 
Ditto, ditto, ditto. I would begin again with Wednesday being a starting point. Then I'd drop about 2/3 of those isolation exercises and build from there.
 
I was doing the same thing up until a few months ago, way too many isolations and too few compound movements. I ended up giving up trying to design my own routine and started doing the routines from New Rules of Lifting.
 
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