My New and REVISED Workoout Plan!!!

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Azn_Drag0n

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Workout Day 1: Back & Biceps
• Front Pulldown 4x
• Chin-Ups 2x
• Bent-over Row 4x
• Seated Row 3x
• Barbell Curl 3x
• Dumbbell Curl 3x
• Preacher Curl 3x
• Hammer Curl 3x
• Wrist Curl 3x
• Cardio Training

Workout Day 2: Shoulders, Calves & Abs
• Behind Neck Press 3x
• Standing Calf Raise 3x
• Reverse Calf Raise 3x
• Upright Row 3x
• Dumbbell Lateral Raise3x
• Seated Calf Press 3x
• Dumbbell Raise 3x
• Seated Rear Lateral Raise (Gripless) 3x
• Lever Shrug 4x
• Hanging leg raise 2x
• Incline Sit-Ups 3x
• Dumbbell side bend 2x
• Incline Twisting sit-ups 2x
• Cable Trunk Twist 2x
• Next Press 4x

Workout Day 3: Chest & Triceps
• Pec Deck Fly 3x
• Incline Bench Press 3x
• Lever Bench Press 3x
• Chest Dip 2x
• Close Grip Benchpress 3x
• Tricep Pulldown 3x
• Lying Tricep Extension 3x
• Reverse Wrist Curl 3x
• Cardio Training

Workout Day 4: Thighs
• Deadlifts 4x
• Hyperextension 3x
• Squats 3x
• Standing Leg Curl 3x
• Seated Leg Press 3x
• Good-mornings 3x
• Standing Hip Adduction 3x
• Dumbbell Lunges 3x
• Jump Ropes

I followed the website's Day 4 workout plan very accurately. Here is what it was actually suppose to be: http://www.exrx.net/Workouts/Workout4PPTS.html

The only thing i altered in my workout from the website was that I added a bit more ab workout, and that I switched Day 4 to Day 2 and made Day 2 become Day 3 and Day 3 become Day 4.

So it was like this to make it simpler:
Day 4 -> Day 2
Day 2->Day 3
Day 3-> Day 4
Day 1 -> stays same... Day 1!

I added some cardio to day 1 and 3 also! How do you guys like it? critique pls!!
 
That yellow thing, exclamation mark junk, yeah, that is seriously gonna be the death of me, stop with that for serious, there is no need for it - at all.

So you have too much here simply put, yeah we know you have endurance and all that, but it's not so good for your body, if you don't realize it now you will later on or years down the line.

Chest and tri day, always do the presses first, not the flys.

Shoulder day is way too much, stick with one press (shoulder or military) not behind the neck though. You don't need seventeen forms of raises either.

No need for the 4 types of curls in a row either, two or three max and youre good.

Leg day - that is gonna be extremely intense. Put the deadlifts after the squats too, youll be able to do more if you put the squats first, in my opinion. What kind of deadlifts are you talking about anyway? I don't think you need both the leg press and lunges if youre squats go well and you do enough (weight wise), I think you need more sets of squats too.
 
AJP said:
Chest and tri day, always do the presses first, not the flys.

Shoulder day is way too much, stick with one press (shoulder or military) not behind the neck though. You don't need seventeen forms of raises either.

No need for the 4 types of curls in a row either, two or three max and youre good.

Leg day - that is gonna be extremely intense. Put the deadlifts after the squats too, youll be able to do more if you put the squats first, in my opinion. What kind of deadlifts are you talking about anyway? I don't think you need both the leg press and lunges if youre squats go well and you do enough (weight wise), I think you need more sets of squats too.
Click to expand...

Ok so I put press first, then flys later on.

Why should I not do behind the neck press? I asked my teacher who works out wiht me at the gym about that and he said i shoudln't do behind the neck press either cuz it mgiht pop out the shoulders?? And I have only a few raises and i think you're right about some of them so i took out the dumbbell lateral raise.

As for the curls, 2 (barbell and dumbbell curls) are for bicep brachii and preacher is for brachiariwatever it is and hammer is for the forearm section the name too long for me to spell. So I think it's alrgiht for me to do all 4 of them...

and for legs.. I'm doing just normal deadlifts! Not any straight-legged, or straight back or some other cracker deadlift, just traditional deadlift! I took out the dumbbell lunges too i think you're right about that. How many more sets do you think i need? I put it down as 3 sets but u said i need more so i put it up to 4 sets. Do u think i shold go for 5??
 
Well you asked for my opinion, I'm telling you that you don't need 4 types of curls, take it or leave it. Overtrain all you want.

Anything behind the neck isn't as safe, yeah you hit your delts ok, but with a standard shoulder press, in front, you hit them better.

You have three forms of raises, db, db lateral, and gripless? You don't need three.

Five would be good for squats.
 
+++AJP

Wow if I did that many excercises I would be in the gym all day. Seriously, if I had your day 2, for example, as my workout I would be in the gym for around 3-4 hours for that one workout.

Why not just do 1-2 excercises for the muscle group you plan on working out for that day. Do them effectively and you shouldnt even be able to do anything else that involves that same muscle. Honestly, if I have proper form with an excercise, say military press, if i do them correctly for only 3 sets i cant do anything else with my shoulders.

Cut out a lot of excercises, sometimes less is more. Change up your routine every week. So you can still do all of those things, just not in one day.
 
Hammer curls have shown in some studies to work one head over the other, but you're never not working one. I myself have never done a hammer curl, ever. AJP said everything I would have..

General Rule of Thumb, do large compound movements before isolated movements. Ie, Bench before flyes, rows before curls.. Get it?
 
Azn_Drag0n said:
Workout Day 1: Back & Biceps
• Bent-over Row 4x
• Front Pulldown 4x
• Chin-Ups 2x
• Seated Row 3x
• Dumbbell Curl 3x
• Preacher Curl 3x
• Wrist Curl 3x
• Cardio Training

Workout Day 2: Shoulders, Calves & Abs
• Standing Calf Raise 3x
• Reverse Calf Raise 3x
• Upright Row 3x
• Dumbbell Lateral Raise3x
• Dumbbell Raise 3x--Military Press?
• Seated Rear Lateral Raise (Gripless) 3x
• Lever Shrug 4x
• Hanging leg raise 2x
• Incline Sit-Ups 3x
• Dumbbell side bend 2x
• Cable Trunk Twist 2x
• Next Press 4x

Workout Day 3: Chest & Triceps
• Incline Bench Press 3x
• Lever Bench Press 3x
• Pec Deck Fly 3x
• Dip 2x
• Close Grip Benchpress 3x
• Tricep Pulldown 3x
• Reverse Wrist Curl 3x
• Cardio Training

Workout Day 4: Thighs
• Squats 3x
• Deadlifts 4x
• Dumbbell Lunges 3x
• Hyperextension 3x
• Standing Hip Adduction 3x
• Jump Ropes
Click to expand...

Try this ^^
 
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