Is this a good workout plan?

[John M]

Alls I want is my biceps triceps forearms legs and abs to get built up im following the HST training program.

Monday- Biceps 2 sets 15 reps of concentrated curls, Forearm 2 sets of 15 wrist curls, Legs 2 sets of 10 squats with barbell weight on shoulders, Triceps

Tuesday- Abs do 5 sets of 10 reps sit ups and 5 sets of 10 reps on crunches

Wednesday- Biceps 2 sets 15 reps of concentrated curls, Forearm 2 sets of 15 wrist curls, Legs 2 sets of 10 squats with barbell weight on shoulders, Triceps

Thursday- Abs do 5 sets of 10 reps sit ups and 5 sets of 10 reps on crunches

Friday- Biceps 2 sets 15 reps of concentrated curls, Forearm 2 sets of 15 wrist curls, Legs 2 sets of 10 squats with barbell weight on shoulders, Triceps


Reps decrease by 5 every 1 week as they decrease add 5 pounds on to weights

1-2 sets per exercise

 

[AJP]

Wait are you serious??

I don't even know where to begin, first, you should be working your entire body, you'll hit your arms with different exercises. Read around the forum and get a better idea of what to do. If you are working out three times a week, do a full body routine.

Re-think all of this completely. You won't be able to decrease reps by 5 and increase weight by 5 every week either...(unless you started with 1 lb dumbbells and plan on working out for a couple weeks) sorry for the sarcasm.

Read around here some more.

 

[John M]

Well I dont want to get any other muslces bigger like I said i only want my biceps triceps forearms abs and legs to get strengthened not my traps and shoulders and other body parts, And the decreasing reps by 5 came from the HST training program as far as ive read it said thats how the workout should go

 

[tonymcclellan]

Well for the record, its a terrible plan, and a terrible idea. However, you may proceed the way you want, without my stamping of approval. You sound like the typical beginner who goes to the gym and does situps and curls. You'll see faster results by working the whole body. As you do your program, you'll realize this after awhile. Good Luck

 

[John M]

Well if I work my hole body would it be a good plan? I mean are the reps/sets good and am I doing anything wrong with decreasing the reps by 5 and increasing weight by 5?
by the way I do cardio all week with track so I guess thats sorta my full body workout am I wrong?
Thanks

~John M

 

[kca13]

Like these other guys say, work your whole body. Just becuase you can't see the muscles doesn't mean they're not important. There's no point in increasing the weight if you're going to lower the reps. No, running track doesn't count as a leg workout. You need compound exercises: presses,pullups,deadlifts,squats and rows. Are you going to listen to anything I say? Probally not

 

[John M]

Yes I am, I was just wondering if track was working the hole body dont assume things you dont know that just shows your arrogance

 

[Chestermv]

Okay, the decrease reps by 5 to increase weight by 5 would last all of 2 weeks. If you work out like you should, depending on the exercise 5 pounds can make one hell of a difference, especially if you are trying to add it every week.

If you can do 12 reps of any one exercise, increase weight till you can only do 8. Stay with this weight until you can do 12, then increase weight again.

Are you sure that is not what it meant?

 

[Alastor]

Think about this...

Do you know anyone who has big biceps, and little to no muscle on the rest of his body? I don't.

Anyway, at least you included squats in your workout. That's good. Now take it a step further by replacing the bicep curls with Bent Over Rows. (I do them with an underhand/supine grip. The guy in the example is using overhand.)

If you're going to do direct ab work, you should add progressive resistance just like you would for any other muscle. weighted crunches, weighted incline situps, weighted jacknife situps...

Then if you like the results, you may get motivated to fill out the rest of your routine so you're working your whole body. The key is to remember that the core of your workout should be compound movements. Isolation stuff like curls are supplemental. The ab stuff is supplemental too. Abs get worked pretty hard in most heavy compound movements anyway.

 

[AJP]

Once you get the underhand bent-over row down switch to overhand. Underhand is easier than overhand.

 

[John M]

Thanks for the help guys! Yeah what I meant about the decreasing thing was ill add 5 pounds until I can do 10 reps again. Ill work my hole body, But do I have to work my back muscles and stuff? So far the only muscles I have on my list to do are arms legs stomache/chest and shoulders am I missing anything?

Thanks again!!!

 

[Chestermv]

What do you have against these muscle groups?

But to answer your question, yes. When I didn't have a good enough routine to work out a specific muscle group, I found plateau(ing) to be a very common thing (and in turn no muscle development). Just because an exercise targets a specific area doesn’t mean it fails to work out other parts of your body.

Again, if you work out like you should and coming to the rest position is a nice slow controlled motion, you are adding tension to the exact opposite muscle group you are trying to target. They are all related!