my program

D

Diki

0
Hey everyone. I havent been on in a while. but ive been staying strong fitness wise anyways.

heres my latest program. maybe a few tweaks??

mon- chest triceps - abs
tuesday- bi's back -abs
wednesday - shoulders legs
thurs - arms (tri's bi's) - abs
fri - back and shoulders - abs

im gonna probably just change to mon,wed and fri ab work outs. not the 4 days im doign currently.
ill get some pics and show u what Ive achieved in 6 months
been counting :D can't wait till I can proudly say ive been gyming for 1 yr.
(ill feel like a big boy)
give us some comments but, nothing to harsh
thanx
 
one day just for arms i think is unessecary. Post what you do on the different days, exersices and set/reps ;)
 
nps. thanx for commenting
i usually do 3 sets of 8-12 reps
its based on a month system 8 reps one week, then 10 reps next week tille i reach 12 then raise weight and start again at 8 :)


mon -
chest - bench press (usually a variety of low and higher reps sometimes drop sets)
incline bench 3x (8-12)
pec flyes 3x (8-12)
(cause this is my only chest day i usually hammer it hard)
max push ups (maybe 10 if im lucky after that lot)
tris-
lying tri extensions 3x(8-12)
tricep pushdown with bar 3x(8-12)
reverse tricep pushdown 3x(8-12)
max dips

tuesday-
back-
lat pulldown 3x(8-12)
seated cable row 3x(8-12)
supported row 3x(8-12)
bi's-
db curls (inclined) 3x(8-12)
preacher curls db's 3x(8-12)
few sets of 21's

wednesday- ( i think u get the picture with my rep range)
shoulders-
shoulder press dbs
upright row
lat raises
legs-
45 degree leg press
squats
deadlifts
calf raises

thursd- arms
bi's
seated db curls inclined
hammer curls
concentration curls
a set of 21's
tri's-same as b4

friday-
shoulders-
shoulder press dbs
front raises
upright row
back-(same as b4)

and ther u hav it.
 
drop the leg press. you really have alot of isolation movements, which isent really needed. are you trying to get big?

Deadlift is more of a back exersice, so id put that on the back. i would really drop the arms only day, not much point in it, what makes your arms big are compound movements like bench press, overhead presses, rows, chins etc.
 
The deadlift is the king of exercises. It works almost every muscle in the body (ref: "Strength Training Anatomy")

The quads get a big workout also.

I recommend you do a pre-made before you develop some imbalances and injure yourself.

I did something similar to what you're doing when I first started. It burns you out fast, so I recommend you do a pre-made.
 
wats a premade?

and

can you give me some examples of excercises which get bigger arms..
thanx :)


ps. thanx for comments so far
 
Dude, you are definitely gonna burn out really quickly, you are overtraining with what you have. Equally important is that you don't have many rest days.

I would try not to go more than 2 days straight of lifting.

2 on, 1 off, 1 on, 1 off
or 1 on, 1 off, 2 on, 1 off...doesnt matter, but 5 days in a row is way too much.

It doesn't matter that you may think you are hitting different muscle groups every time either. I agree that an arm day isn't necessary as well.

Focus on compound lifts, not isolations.

What Cynic means by a pre-made is a program that is laid out for you. A program that you know exactly what you'll be doing.
 
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