How is this workout program?

F

fitwes16

0
I tried to design my own program and this is what i got. Sorry it is kind of vague and i have no experience designing a program but any tips or ideas would be greatly appreciated.I am 6'1 194 pounds i can bench press 250. I also do not have a diet plan i eat healthy but don't really have a routine. If anyone could give me some advice on that too i would be very thankful. Thanks!

Day 1: Bench Press (power 3 X 5 set)
Squat (2 X 10)
Leg Extensions (2 X 10)
Leg Curls (2 X 10)
Rows (2 X 10)
Biceps-Deltoids (regular)
Abs

Day 2:
Stretching
Run: 2 miles
Butterfly
Biceps-Deltoids (3 sets "21's")
Shrugs
Triceps
Abs

Day 3:
Stretching
Basketball/Football

Day 4:
Punching Bag (4 sets of 3 minutes)
Decline Bench Press
Military Press
Incline Press
Biceps (curl bar) (2 sets grip in and out)
Abs

Day 5:
Stretching
Pushups (3 sets x 40 push ups)
Run: 5 miles (when ready to complete)

Day 6: Repeat of day 1

Day 7: Rest
 
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What kind of rows are you talking about on day one? And what do you mean by biceps-deltoids?

This routine isn't looking too good, you need some lat work in there and a definite routine.

On days 4, 5, and 6 your working your chest...for three days in a row. Your muscles need a lot more time than that to recover.

Most importantly, what's your goal??

Nutrition and diet are just as important as well.
 
i include biceps deltoids because i do alternating sets of them. I just do hammer curls and straight curls and i do arm extensions out to the sides for deltoids. My goal is to lose fat while gaining muscle and to have a more defined body. Sorry about the lack of clarification.
 
Develop a routine that has a lot more recovery time for muscle groups. With what you have now, you are working your triceps 5 times a week and your biceps 3 times a week..so when do they rebuild?

In addition to the mention of more lat work earlier, if you could incorporate deadlifts that would really help. Why only 2 sets of squats? Some people would argue that legs once a week is too little, but I think it depends on how hard you work them, I do legs about every 6 days or so, but I'm sore for a solid four days after I work them.

Try to do your cardio at a separate time from your lifting if possible, your energy and muscles both break down differently, if not do it after you lift.

Again, which type of rows are you talking about, whether they are bent over, upright, or seated, you still need some more back work too.

Diet is equally important, you need a good amount of protein with every meal and snack and you need to be eating consistently throughout the day. Hopefully you understand the basic stay away from sugars, bad fats, junk food etc type of stuff.

I think you should look around to develop a better routine, they are some basic concepts here

http://www.exrx.net/WeightTraining/Instructions.html

and some slightly more advanced ones here, someone posted these a while back, don't remember who, I dont take credit

http://animalpak.com/html/sections.cfm?id=32

Personally I'm a fan of push/pull, just my opinion, check it out
 
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