New Here! My Workout

J

jewfro18

0
Hey I know this is a lot to read, but ive been doing this workout for a while now and just want to know what you think..i really appreciate any help, thanks in advance...

Monday, Wednesay, Friday: 3x10 Bench Press (w/ a burnout set)...3x10 close grip bench....3x10 Decline Bench....3x10 incline bench...3x10 chest fly (machine)...3x10 shoulder press...3x10 front/lat raise...then finish off / abs which I do on one of those decline ab benches but i wont get into that workout now....

Tuesday, Friday: 3x5 Squats....3x10 Leg Curls...3x10 Leg Extensions....3x10 Lat Pulldown...3x10 Seated Row...Bicep Superset...3x10 Overhead Tricep Extensions...3x10 Upright Row...3x10 rotating shoulder shrugs i guess you would call them

**don't workout on the weekends yet, just because I am under the impression that your muscles need time to rest, but I was thinking about going and just doing stuff w/o weights like push-ups, pull-ups, etc...not sure if it is a good idea though

Thanks for any help again.
 
Btw...I am honestly looking more at getting bigger/more defined...I understand that getting stronger and lifting more weight helps this, but an exercise such as hang cleans for example I do not really care about since its more of a core strength exercise...Thanks again for any help:)
 
I would say you are overtraining your chest. You are doing it 3 days a week plus bodyweight exercises on the weekend. I would reccomend a 4 day split, it allows you to train each muscle group harder and allows for maximum healing time.

Day1 Chest/Triceps
Day2 Back/Biceps
Day3 Shoulders/Traps
Day4 Legs

There's my two cents.
 
alright thanks a lot...what if I just don't do the bodyweight stuff on the weekend though? I mean I mainly want to get my chest big, then arms, and legs last probably...thanks again
 
Remember, you grow when you're resting...when you lift weights you create small tears in your muscle which are repaired while you rest. When your body repairs muscle it builds it back stronger and bigger than it was before. If you don't allow yourself to rest, your body can't rebuild the muscle and you stop making gains. If you keep overtraining you can damage or weaken your muscle. Also, if you aren't eating enough you won't make good gains also. The easiest way to get big and lean is to bulk up then cut the fat away. It is very hard and slow trying to gain muscle and lose fat.
 
alright thanks....one more question...i do abs mon, wed, fri also on one of those decline ab benches...i do 45 regular, 45 twisting, and another 45 for obliques, then i do the same thing all 35, then i do a little crunch set i learned last year...ive heard some people say that abs can be trained everyday, and others say that abs are just like any other muscle in your body and need rest...any help? thanks again
 
Personally I train abs everyday. I do them every time I lift, which would be 4 days on then on the fifth day I rest. Then I repeat. It is also good to change your routine up often to keep your body guessing. That way you don't hit a "plateau".
 
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