Finaly, here is my workout. Plz comment

[titanium]

*Bike
*Latissimus Dorsi (lats) exercise
*Leg Extension (quadriceps)
*Leg Curl (Hamstring)
*Oblique Abdominal exercises - ask instructor as i need help
*Running
*push-down thumbs in (triceps)

Bridge (abs & spinae erector) done for roughly a minute,
Crunches (abs) 20ish
Bicep Curl.
Upright row (works deltoids, trapezius) 40ish
Pectoral Fly - 40 or 48 ( cant remember)( i usualy see how much my left does and i match it with my right)
Single Arm Row(biceps, rhomboid and lats)

Let me explain, so since i live a stone throw a way from the gym, i plan to first go to the gym and do the exercises i cannot do at home there(those with an asterix are the ones i will do there)
then after i do them i`ll jog home to keep the body working, also you can say it can be a continuation of the running exercises till i get home, once i get home i will cool down for a minute and continue with the rest of the exercises.

So in this exercise i kind of work my way up, from legs to abs to upper body(except for the tricep thing)

Since most of the exercises i shal be doing for the 1st time i cant realy say how much i do

i did this becuase at home i have exact weights, at the gym they dont so it takes a bit of time to stay mixing and matcing till i get them equal. trust me on this, i`m better off doing what i can at home. i could post you 10 reasons why i should do what i can at home but i wont, should you realy feel the need for me to do it then i will.

Is this exercises good? am i target the correct areas? I will be doing this probibly every fortnight, as on the day i have ju jitsu i will only work my pectrols, abs and biceps at home. ( i wont to have them very powerful and big)

 

[AJP]

This needs a lot of work, you have almost no compound lifts first off. The row is pretty much the only thing worth keeping in here, aside from the cardio of course. Change the extensions to squats, the curls to deadlifts, add in some pressing exercises, and row variations...which is a completely different workout, but that's what it comes down to.

 

[titanium]

what are pressing exercises?

note: i dont want to have to use very heavy weights. infact i would like to stay away from the exercises that use a barbell. i usualy push muscles to the very vyer vyer limit and with a barbell i wont be able to place it back in the holder. also i`m still not fond of lifting those huge weights.

 

[tonymcclellan]

what are pressing exercises?

note: i dont want to have to use very heavy weights. infact i would like to stay away from the exercises that use a barbell. i usualy push muscles to the very vyer vyer limit and with a barbell i wont be able to place it back in the holder. also i`m still not fond of lifting those huge weights.

Umm...so use lighter weights. Press is bench, military press for shoulders, etc. Your plan isnt that great because your not working the big muscles effectively. How many days a week do you plan on doing this? You're doing this routine but then other days you wanna work chest and biceps (again)? Muscles grow after the workout during rebuilding. Try reading around to get some info before starting.