How's this workout plan?

M

Maximiliani

0
I was doing a really long list of exercises four times a week, alternating two lists of moves, but I was told that might overtrain and hurt myself, so I whittled it down and I'm planning to do this one pretty much whole body workout
3 times a week plus 3 times a week of 30 min cardio plus additional interval training afterwords on a row machine.

All 8 -10 reps x 2-3 sets with moderate weights

Bench press
Inclined Bench Press
Dumbell Bench Press
Dumbell Flies
Dumbell Pullovers

Squats
Leg press
lunges
leg curls
calf raises

Pull downs
Dumbell bent over row
Close grip pull down
Seated Row

loose grip bench
skull crushers
Dips
Kickbacks

Barbell Curls
Alt incline dumbell curls
Hammer dumbell curls
Preacher curls

Military Press
Upright Row
Shrugs
Lat Dumbell raises

Pushups, crunches, and ab plank too.

The whole thing would take more than and a hour and half.

I'm not looking to bodybuild or be a body builder but I do wanna get fitter looking, and maybe, eventually, with keeping up a good diet, have at the least visible abs. I have a picture on here, would it be better to post that again? I posted on here a few weeks ago, I was wondering if this new routine could work/give adequate results with gradual weight increases. I've worked out my three times this week, it's been great so far. Just wanted to get some other people's opinions. I'm not entirely stupid about the process of working out, I just get extremely confused on whether or not what I'm doing will be beneficial or not.
 
Way too much. Read the professional routines in the sticky on making a program. Go with starting strength, strong lifts 5x5, or something else along those lines.

Don't use moderate weights. Use heavy ones. Also, focus on a goal you want to achieve first, muscle gain or fat loss (since you alluded to abs). On that same note, remember, abs are made in the kitchen.
 
In that case I'll divide them back up and do the original plan, as it was spaced out, I did chest legs and back on sundays and wednesdays and then arms and shoulders on monday and thursdays. Or is THAT too much?

When I say moderate, I mean as much as I can handle, I don't try too too high over my capabilities as that can lead to injury. As I go I increase weight more and more.

I'm looking to build more muscle first, then I can always do catrdio. Last fall winter I did cardio on the treadmill for an hour every day to every other and I lost 10 lbs just by doing that alone.
 
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Maximiliani said:
In that case I'll divide them back up and do the original plan, as it was spaced out, I did chest legs and back on sundays and wednesdays and then arms and shoulders on monday and thursdays. Or is THAT too much?

When I say moderate, I mean as much as I can handle, I don't try too too high over my capabilities as that can lead to injury. As I go I increase weight more and more.

I'm looking to build more muscle first, then I can always do catrdio. Last fall winter I did cardio on the treadmill for an hour every day to every other and I lost 10 lbs just by doing that alone.
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Everyone needs to toughen up when they start lifting but at a point you need to start lifting real heavy to grow. Yeah, good form with reps of ten is great but you need to be pushing weight where you need to give a little cheat to get rocking with it.

I'm not saying go out and kill yourself, but at a point you should be able to tell when you can start working with max weight. Hence, a lower amount of exercise in a session but with a ton more effort to work through them.

But as you said, increasing weight more and more as you go is a good thing.
 
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Maximiliani said:
In that case I'll divide them back up and do the original plan, as it was spaced out, I did chest legs and back on sundays and wednesdays and then arms and shoulders on monday and thursdays. Or is THAT too much?
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So basically you don't care about what I just said? Why did you ask if you were going to ignore my advice. GO GET A PROFESSIONALLY MADE ROUTINE.
 
in my opinion it sucks. Sorry just being honest.

Way too little lower body stuff. All iso's in one session. That just doesn't seem very efficient.

You should mix up your sessions a bit. Maybe do a press, then a pull, then a lower, then an iso. Or divide it up into a split.
 
JohnnySolo said:
Everyone needs to toughen up when they start lifting but at a point you need to start lifting real heavy to grow. Yeah, good form with reps of ten is great but you need to be pushing weight where you need to give a little cheat to get rocking with it.

I'm not saying go out and kill yourself, but at a point you should be able to tell when you can start working with max weight. Hence, a lower amount of exercise in a session but with a ton more effort to work through them.

But as you said, increasing weight more and more as you go is a good thing.
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This is my second week into it, most of what I'm doing is rather heavy (for me) as I am not very strong, I have never been strong and put the weight at a level I feel is as much as I can do for that particular exercise to complete that amount of sets, so when I feel it's getting too easy, up goes the weight the next workout/week for sure and after 3 weeks the weight or reps go up regardless of comfort level. For example, my preacher curls were far too easy this week at the weight I set them at on the bar, I was wrong in thinking that particular weight would have been straining so I'm going to double the weight for next week. I'm not entirely stupid to the whole thing, just easily confused. I'm doing this alone, none of my friends are avid athletes or work out a lot, and neither does my family, so I have to figure everything out and do it all on my own.


Ride_On said:
So basically you don't care about what I just said? Why did you ask if you were going to ignore my advice. GO GET A PROFESSIONALLY MADE ROUTINE.
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That's what I'll do then, if this is that inadequate. I cannot do many professional programs just yet as my school has very meager equipment uand facilities to work with ntil Nov when our new gym opens, until then I am limited.

And I'm no troll! I'm serious in wanting this, I just get confused what works and what doesn't and everyone seems to give a different opinion, I've been trying to do this for 4 years now for myself. I'm really not that bad, but I want to improve myself to the point of feeling attractive. I was given this list by a friend who was a MAJOR fattie, but these days he's extremely trim and buff from working out, a great success story, so I've asked him for some help. He gave me this list and divided the exercises up


Kraken said:
in my opinion it sucks. Sorry just being honest.

Way too little lower body stuff. All iso's in one session. That just doesn't seem very efficient.

You should mix up your sessions a bit. Maybe do a press, then a pull, then a lower, then an iso. Or divide it up into a split.
Click to expand...


Bench press
Inclined Bench Press
Dumbell Bench Press
Dumbell Flies
Dumbell Pullovers

Squats
Leg press
lunges
leg curls
calf raises

Pull downs
Dumbell bent over row
Close grip pull down
Seated Row

All for Sun. and Wed.

All the others, ie arms and shoulders are for Monday's and Thursdays.

I was told it was good to split those up, but someone at our school health center reviewed it and said that could be TOO much and recommend I cut some things and combine the two workouts and limit myself to 3 wbw a week.

So yeah, I'm just trying to figure out whats the most productive way. The timing is right, each one of those days equals an hour and a half of weight training, which seems to be an ideal time span to make progress. So I'm just confused, if anybody could suggest a far more efficient program than please do so, I just want something that is ideal for me. I do not want to look like a body builder, or even be extremely buff, just want to look "better", which while is somewhat nondescript, I can't judge what is reachable and what isn't. There are physques of other people I could easily point out and say I'd like to look like them, but more often than not they play sports, and I don't, so it's often because of sports that they are the way they are in addition to working out, so, yeah, now I'm just frustrated and don't know what to do.
 
OP, try Starting Strength by Mark Rippetoe.

You need to build a strong base of work capacity, but you need to start slower than what you've got planned.
 
There is actually a sticky up there ^^^^. Its getting a bit boring with guys posting their home-made routine and asking for it to be fixed, when there is a sticky with the information they need.
 
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