my program and questions.

R

retired_sabin

Guest
I recently decided to start weight lifting and think im headed into the write direction but may need some help. I am 140 lbs around 5'7" with a skinny/medium body type. My goal would be to gain nice lean defined muscles. I have a pretty high metabolizm so it will be harder for me to gain the weight i need. I have started to eat high protein food such as eggs, peanut butter, chicken breasts, tuna, and etc. I have also purchesed some whey protein powder to help speed the process of my protein intake. i work out 3 times a week and the routines is as follows:

Tuesday:biceps and back:
- Preacher curls
- Deadlift
- Concentrated Curls
- Bent over barbell row
- standing barbell curls

Thursday:chest and triceps:
- Flat bench press
- Dumbell extentions
- Chest flyes
- Dumbell kick backs
- Decline Bench press

Friday:Shoulders and Legs:
- Seated military press
- Squats
- Dumbell lateral raises
- calve raises
- Dumbell shrug
- seated leg curl

Now, what i sort of get confused on is the order i should be doing these workouts for each day.
For example, on tuesday, should i do my preacher curls 3 times for 10 reps then move on to my deadlift for 3 times and 10 reps and so on till i am done that day or should i do my preacher curls for 1 time 10 reps then move on to my deadlift for 1 time and 10 reps and so on and just repeat the same thing 3 times??

it seems like by time i make it to my 2nd or so sets, using the same excercise on the same muscle, my muscle can't really take much more. Sould i just lower some of my weight settings and do more sets and keep it the same and just do 2 sets instead of 3?

i know i sound more confusing then i should but maybe someone will be able to steer me into the right direction.
 
workout

Just my thoughts. On Tuesdays, start with your deadlifts, add some chins/pullups, then do the rows, I would also do your shrugs on this day, and do just one of the isolations for your biceps, not all three that's too much.

Thursdays, Bench press, add dips ( weighted if possible), A set of flyes To failure) to finish your chest I think would be ok. Then do the tri ext. no need for kickbacks.

Friday ... Squats, calf raises, military press,

I just suggest these, because it is more of a compound exercise based workout. Your diet is also vital. If you want to get bigger, you need to take in more calories than you are expending. Also drink lots of water. I'm sure others will offer their advice. Listen to all of it and do what your body responds to best. Good luck to you
 
Do deads, squats and bench first most if not all the time first. Try to hit the more complex movements first that require the most joints and heaviest loads.
 
Thanx for the replys guys, keep em comin'. The more advice the better:D
 
If you decide to go with what JPC said which is good, then do your back on Tues, Legs on thurs, and chest on friday. This way your upper body gets plenty of rest. Muscles are made when resting!
 
thanx for the input, ill do so.

I was doing my tuesday workout routine today and was wondering if it is more effective if i do my deadlifts 3x in a row, doing 5-10 reps while adding more weight each time then move on to next excercise; or if its better if i do all my excercises(deadlift, concentrated curls, barbell back row, standing curls) once, then add more weight, lift again, add more weight, then lift again and etc....?.? this goes for my other days as well.
 
I would recommend concentrating on a single workout at a time for now. Do your 3/4 sets of deadlifts, then move to B, do sets then move to C. You can worry about supersets later on.
 
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