Is this a sufficient workout schedule?

M

mkdrei

0
First off I have looked into complexes and full body workouts, I prefer to do splits simply because it makes me feel a bit better doing something every day. I am waiting to get a heavy bag stand so I can do a form of cardio/hiit workouts with that. In the mean time I was thinking of doing this:

All free weight exercises done with a 50 lb barbell (only weights I have at the moment)
[M]
Bicep Curls - 20 reps, 4 sets
Shrugs (Shoulders) - 40 reps, 4 sets
Bench Press - 20 Reps, 5 Sets
Forearm Rolls (8.8 lb weight tied to pvc pipe) - 3 rolls up and down, 4 sets
Crunches - 30 reps 4 sets

[T]
Squats - 50 reps, 4 sets
Calf Raises - 40 reps, 4 sets
Bent Over Barbell Rows - 40 reps, 3 sets
3/4 Dead Lift - 30 reps, 3 sets
Crunches - 30 reps, 4 sets

I just switch off between these 2 workouts for now. I am also looking for a good tricep workout, I read that dips were good, and am wondering if I would need to eliminate my bench presses if I did dips? thanks
 
So, this is a little all over the map for my taste. What kind of split is this? It almost resembles an upper/lower, except then you put rows and deads on lower. I can understand deads, but not rows. Either way, I'd restructure it if you're going for a split.

Also, if you're using the same weight for all of this, there's no need to predetermine reps. Just do 3 sets of however many you can with the weight you have (though I really would look into options, as you'll adapt to that 50 lb bb pretty quickly).

Finally, while it depends on your goals, I always prefer to skip things like forearm rolls and replace them with larger movements, such as pullups or dips. You'll get much more overall benefit.

That's my 2 cents. Good luck.
 
I was trying to go for an upper/lower split, except there are a bit more muscles to work in the upper body, then lowe, so I just threw the upper back exercise in with the lower body. Might there be some upper body exercises that utilize multiple muscles pretty equally? If so throwing the bent rows with the upper body wouldn't be a problem. Time is the issue, as it sits each day takes about an hour or so, I rest around 3 minutes between each set. Also I am looking to invest in new weights in the near future. Just looking for the right price on an Olympic Bar and Bench combo...
 
why in gods name are you doing so many reps per set?

nothing wrong with deadlifts on lower day, but deads and squats can be hard to pull off...it'll fatigue the lower back to the point your form may suffer, which is no good!

what you might do is alternate: squats and romanian deadlifts one day, then standard deadlifts followed by lunges the other 'lower' day that week.

and give your abs a rest. 3x a week ab work is plenty. they're a muscle that needs rest like every other muscle.

PS - where the hell are the pullups? you needs pullups to get a nice upper back. shrugs do **** for the lats, and while barbell rows are great, they still don't work the lats the same as pull-ups, or if you must, lat pull downs on the pulley station.
 
The reason I am doing so many reps, is because i only have 50 lbs worth of weights, and I have absolutely no place to do pull ups. Even if I did, I can't even do one because of my weight (300 lbs). I would like to up the weight and get down to 15-20 reps per set.
 
You must log in or register to reply here.
Back
Top