New member: Workout Help

S

soccermann28

0
Hey everyone, this is my first time posting here. I recently wrote a new workout plan and I was wondering if I could get some feedback and tips on it. Let me give you a little background of me first.

I am a senior in high school. I did track and cross-country for 3 years. I am 6'1 and 150 pounds. As you can picture, I am a bit lanky for my height. I have the natural endurance and cardio of a runner.

However, I am not doing track this semester due to my job and other school related activites. I still want to workout and stay in good shape. On top of that I would like to put on some weight and look more tone. I have a written workout which I hope will give me the results I need. Here it is:


Monday
Biceps: DB Curls (15x3)
Triceps: Skull Crushers (15x3)
Shoulders: Shrugs/Military Lift (20x2, 10x2)
Abdominals

Tuesday
Back Squats (15x2, 10x1)
Hamstring Curl (15x3)
Abdominals
2 mile Run

Wednesday
Biceps: BB Curl (15x3)
Triceps: Pushdown (15x3)
Chest: Pec Deck/Push Ups (15x3, 35)
Abdominals
Swim 1/2 Mile

Thursday
Quads: Quad extension (15x3)
Hamstrings: Lunges (5x3 each leg)
Abdominals

Saturday
Biceps: Machine Curl (15x3)
Triceps Pushdown (15x3)
Back: Lat Pulldown (15x3)
Abdominals
Run 2 miles


On top of this workout I eat fairly healthy (fruits, veggies, organic dinners and milk) and I get about 8 hours of sleep. For the most part I stay hydrated as well.

Is this a good workout for my body type? (Again 6'1, 150 lbs)
If not, what can I improve on?
What type of results will I see?
How long until I see them?

Any more feedback other than that will be greatly appreciated, thanks for your time.
 
Hey, hows it going? Welcome to the forums! First off, your workout seems to be following a upper/lower split so that isn't too bad. However, you want to work abs everyday which will only harm yourself as you will be overtraining them. Treat them as any other muscle group, and make sure you have sufficient rest and don't do it everyday. Also, you should give yourself a day or two of rest. Remember, rest is key to achieve results. This is what I've come about for your routine so far. I'm not great with criticizing exercises and what is or isn't good so I'll leave that for others to comment on! I wish you all the best in your routine and hope it all comes together.
 
Ok I was thinking that 4 days in a row is a bit much although I do lift different body parts. I think I might be able to combine a day or two.

On top of that my track coach always told me that abdominals are different than any other muscle because they recover a lot faster and it is ok to work them every day so I am just following that. Maybe I will do hard abs every other day and just do some crunches in between?
 
soccermann28 said:
On top of that my track coach always told me that abdominals are different than any other muscle because they recover a lot faster and it is ok to work them every day so I am just following that. Maybe I will do hard abs every other day and just do some crunches in between?
Click to expand...

I'm pretty sure that your coach was wrong in that it's ok to work them every day. They should be worked like any other muscle group and require just as much rest, atleast 1 day off.

Maybe you should consider a FBW 3 x per week. This way you will be working your body effectively and don't need to go to the gym everyday. If you go that route, do compound exercies and if you have time then add in a few isolation if you feel you might need some extra exercises for a particular group. It's just a suggestion.
 
AnThHh said:
I'm pretty sure that your coach was wrong in that it's ok to work them every day. They should be worked like any other muscle group and require just as much rest, atleast 1 day off.

Maybe you should consider a FBW 3 x per week. This way you will be working your body effectively and don't need to go to the gym everyday. If you go that route, do compound exercies and if you have time then add in a few isolation if you feel you might need some extra exercises for a particular group. It's just a suggestion.
Click to expand...

FBW x3? Sorry I dont follow that term


When I was in track we did Mon Tue Thu Fri lifting so I'm just not sure where to fall if going 3 times a week is efficient compared to what I have. Again if there are suggestions on a different type of workout I could do than that would be helpful.
 
soccermann28 said:
FBW x3? Sorry I dont follow that term


When I was in track we did Mon Tue Thu Fri lifting so I'm just not sure where to fall if going 3 times a week is efficient compared to what I have. Again if there are suggestions on a different type of workout I could do than that would be helpful.
Click to expand...

FBW = Full Body Workout.. you can do a full body workout 3 - 4 times per week .. that is pretty good.. stick to compound exercises that target all the major muscles groups and you can get a good workout done in under an hour. Loads of valuable information about FBW on this site.
 
You must log in or register to reply here.
Back
Top