Is this a Good Workout Plan?

S

ShaneSmith

0
Im going to be bulking and trying to gain muscle. I am 18 and about 180 pounds. I ahve been working out almost a year mostly trying to lose fat which i think ive done a good job with and now im skinny enough to try to gain back the weight in muscle. So hows this workout schedule?


Monday - Chest, Triceps, and Forearms - Calves
Chest
Dumbell Bench Press ( 4 x 8 )
Dumbell Flys ( 4 x 8 )
Triceps
Tricep Extension ( 4 x 8 )
Lying Tricep Extension ( 4 x 8 )
Forearms
Reverse Barbell Curl ( 4 x 8 )
Standing Wrist Curl ( 4 x 8 )
Calves
Seated Calf Raise ( 4 x 8 )
45 Degree Calf Press ( 4 x 8 )

Wednesday - Back and Biceps - Butt
Back
Prone Dumbell Row ( 4 x 8 )
Seated Row ( 4 x 8 )
Biceps
Preacher Curl ( 4 x 8 )
Cable Underhand Pull Down ( 4 x 8 )
Butt
Deadlifts ( 4 x 8 )

Friday - Shoulders and Traps - Thighs
Shoulders
Seated Dumbell Press ( 4 x 8 )
Barbell Front Raise ( 4 x 8 )
Traps
Dumbell Shrugs ( 4 x 8 )
Upright Row ( 4 x 8 )
Thighs
Squats ( 4 x 8 )
45 Degree Leg Press ( 4 x 8 )
 
Thats alright but your only doing 2 excerisis per body part. You need hit things in more directions. For instance your shoulder work out has only a shoulder press and lateral rasies (or was it front raises) any way what about the front raises and rear delts ? Like wise with chest you need to do incline, decline, straight, and flys. Your biceps seem well worked, you have the reverse curls which also add to your forarms and thickness of your biceps. But thats not enough in my opion.

In addition you are missing all whole heap of compound excersis. These are really important to any programe. Try including Chins ups (you alreday have deadlifts), Dips and squates.

If you are just starting out then your workout should do for now. You wnat to move towards doing 4-8 excerisis per body part. I used to only do one body part a day. I now include a minor workout of another body part in every seassion (this include about three excersis for that specfic body part).
 
personally i dont like your workout. too much iso.

scrap most of it, and do a fbw 3x a week and you will see good results.

hit your compounds
squats
deadlifts
rows
bench
presses

maybe 1 iso but you should be burnt after this.
 
Yeah compunds are the most important, but hit iso as well. and dont forget your hamstrings, not point working every part of you body and then just neglect one part
 
You must log in or register to reply here.
Back
Top