I was just wondering. I've been working out for about 6 weeks and was looking for some tweaks to my routine.
I've been doing 4-5 days a week and I do back/chest (bench, incline, pulldowns, rows, flys, dips), then arms/legs/shouders (barbell curls, preacher curls, french press, squats, deadlifts, shoulder press, shrugs) each 2x a week. If I do a 5th day I clean up any iso's I may have missed and do cardio. Eventually I'd like day 5 to be a swim day. I go fairly easy on arms because I hit them with the compound exercises on the chest day.
I warm up before each exercise at about 50% of my max for 12 reps, then I do 5 sets of 5 at a difficult weight, if it's too much I will step it down when necessary. If I shoot too low on the initial weight I may do 4 x 8, but I will correct it on the next workout.
I have been seeing decent gains (about 8-10 lbs in total mass). I have a lot of growth in my arms and some decent mass added in the chest. I'd like to see more in the back, but I'm still not strong enough to do sets of pullups (I can only do a few). I also add cardio to days when I feel spry or can get out fast (my gym is packed) my cardio is 80% of max HR for 40 mins, maybe about 2 days a week.
Is this a good plan?
I'll add nutrition here since it will be an asked question: I wake at 8:00, at 9:00 I eat 2 eggs, 2 slices of wheat toast, and 2 chicken sausages. At noon I eat a deli sandwich or large chicken salad. At 5:00 I eat a Cliff/Power bar. Workout is at 5:30. Right after (7:00) I drink 16 oz of fat free milk.
At about 8:00 I eat dinner which is 3 servings of protein (12 oz chicken, steak, or fish) and 3 servings of vegetables.
I've been doing 4-5 days a week and I do back/chest (bench, incline, pulldowns, rows, flys, dips), then arms/legs/shouders (barbell curls, preacher curls, french press, squats, deadlifts, shoulder press, shrugs) each 2x a week. If I do a 5th day I clean up any iso's I may have missed and do cardio. Eventually I'd like day 5 to be a swim day. I go fairly easy on arms because I hit them with the compound exercises on the chest day.
I warm up before each exercise at about 50% of my max for 12 reps, then I do 5 sets of 5 at a difficult weight, if it's too much I will step it down when necessary. If I shoot too low on the initial weight I may do 4 x 8, but I will correct it on the next workout.
I have been seeing decent gains (about 8-10 lbs in total mass). I have a lot of growth in my arms and some decent mass added in the chest. I'd like to see more in the back, but I'm still not strong enough to do sets of pullups (I can only do a few). I also add cardio to days when I feel spry or can get out fast (my gym is packed) my cardio is 80% of max HR for 40 mins, maybe about 2 days a week.
Is this a good plan?
I'll add nutrition here since it will be an asked question: I wake at 8:00, at 9:00 I eat 2 eggs, 2 slices of wheat toast, and 2 chicken sausages. At noon I eat a deli sandwich or large chicken salad. At 5:00 I eat a Cliff/Power bar. Workout is at 5:30. Right after (7:00) I drink 16 oz of fat free milk.
At about 8:00 I eat dinner which is 3 servings of protein (12 oz chicken, steak, or fish) and 3 servings of vegetables.