Edit my routine please

K

kooly1

0
I need sumone to edit my workout routine please...i usually just workout whenever Im in the mood ( a lot )...but now ima try tog et on a schedule so i dont know what i should be doing, please edit my schedule i know theres probaly errors, so id appreciate it ....THANKS


Monday - Shoulders / Triceps
Tuesday - OFF / or cardio, (depending on your goals)
Wednesday - Biceps/ back
Thursday - OFF / or cardio
Friday - Legs
Saturday - Chest
Sunday - OFF


*Monday - Shoulders exercises

Barbell Front Raises - 2 sets of 10
Upright Rows - 2 sets of 10
Seated Front Presses - 2 sets of 10
Pushups - 2 sets of 25

*Wednesday - Biceps & Back

Concentration Curls - 2 sets of 10
Barbell Curls - 2 sets of 10
Reverse Curls - 2 sets of 10
Wrist Curls - 4 sets of 10
Pushdowns - 2 sets of 10
Back Pushups - 2 sets of 15
Barbell Shrugs - 3 sets of 10
Chin Ups - 2 sets of 10

*Friday - Legs

Squats - 2 sets of 10
Leg Presses - 2 sets of 10
Calf Raises - 3 sets of 10

*Saturday - Chest

Bench Presses - 2 sets of 10
Close Grip Bench Presses - 2 sets of 10
Pushups - 1 set of 25
 
Looks good. Just curious, but why do you do 2 sets sometimes and 3 otherwise?
Put in some bent over rows for the back. Try some romanian deadlifts on leg days for the hams. Why don't you do the pushdowns on the tricep days?
 
idk, thats why i need the editing, it looks lyk im not doing enough for those days, when i look at it, ive enver really done romanian deadlifts, just squats....ill be suer to try it, i got a book called Strength Training Anatomy, and i was looking for exercises i can do at my house, or at skool (not too much equipment at skool)
 
Is that the order you do them in? For your back exercises, do the back movements before the biceps. What are back pushups? Definitely bent over rows!
 
what kinda equipment do you have at your disposal? gonna need to workout with free weights? or do you have a bench? working out at a gym?

for free weights....
3 sets, 12 lighter weight, 10 medium, 8 heavy
shoulders and triceps, i like to do the following.....

Monday
seated shoulder presses, pyramiding the weight from light to heavier, 3 sets, rep range. 12-10-8
tricep push down with the pully (if you have access) 3 sets, reps 12-10-8
tricep kick back
seated side lateral raises (shoulders)
skull crushers (tricep extentions)
front raises (shoulders) with barbell or dumbells
dips (triceps)
upright rows, (rear delts shoulders)

wednesday Biceps and Back 3sets 12 10 8

preacher curls (if possible) if not, seated alternating curls (bicep)
bent over rows (back)
standing barbell curls (bicep)
deadlifts (back)
hammer curls (biceps)
seated rows with pully (if possible)
seated lat pull downs (if possible

Friday Chest sets 3 12 10 8

Flat bench press with barbell or dumbells
inclined bench press with dumbells
declined bench press with barbell
flat bench chest flies

Legs

squats,
hamstring curls,
quad raises and calf raises
 
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the pushdowns and close-grip bench are tricep exercises...any reason why you do 10 reps for everything??
 
lyk i said, i havent done this routine yet, thats why i want sum ewditing ive only done the biceps and back....and back-pushups are jsut my way of saying tricep dips

and close gri bench is both chest and tricep exercises
 
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mike79 said:
what kinda equipment do you have at your disposal? gonna need to workout with free weights? or do you have a bench? working out at a gym?

for free weights....
3 sets, 12 lighter weight, 10 medium, 8 heavy
shoulders and triceps, i like to do the following.....

Monday
seated shoulder presses, pyramiding the weight from light to heavier, 3 sets, rep range. 12-10-8
tricep push down with the pully (if you have access) 3 sets, reps 12-10-8
tricep kick back
seated side lateral raises (shoulders)
skull crushers (tricep extentions)
front raises (shoulders) with barbell or dumbells
dips (triceps)
upright rows, (rear delts shoulders)

wednesday Biceps and Back 3sets 12 10 8

preacher curls (if possible) if not, seated alternating curls (bicep)
bent over rows (back)
standing barbell curls (bicep)
deadlifts (back)
hammer curls (biceps)
seated rows with pully (if possible)
seated lat pull downs (if possible

Friday Chest sets 3 12 10 8

Flat bench press with barbell or dumbells
inclined bench press with dumbells
declined bench press with barbell
flat bench chest flies

Legs

squats,
hamstring curls,
quad raises and calf raises
Click to expand...


cant do legs on Saturdays, got no equipnment at my house,

I have free weights at home and a bench at home, it comes with the leg curling thingy, and that push-down exercise equipment on it. thats all the weight training stuff i got, no room for any other stuff
 
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kooly1 said:
cant do legs on Saturdays, got no equipnment at my house,

I have free weights at home and a bench at home,
Click to expand...
Deadlifts, front squats, step-ups, lunges, romanian dl's, hack squats...all those can be done at home with just a barbell and weights
 
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