New Workout plan... pls help.

S

Stevin

0
Ok, so here it is, I need 2 change up... I haven't been doing cardio for a good couple of months, and need to get back into it.

So my previous workout plan was

mon: upper body (complete upper body)
wed: legs & abs
fri: upper body (once again complete upper body)

now of course the upper body load wasn't nearly as much as the lower body cause I was trainingit twice a week.

This is what I've been thinkin, of still moday wed and friday weights, and tues and thurs cardio, but monday, will be a push day, wed legs, and friday a pull day.

So I was thinkin

Monday.

Bench Press
Cable Cross Over
Shoulder Press
Front raises (12 reps)
Tricep Overhead extension
Rope Pulldowns

Tuesday

20min cardio

Wednesday

Leg Press
Hack Squats
Lying Leg Curl
Lunges
Standing Calf Raise
Seated Calf raise (3 sets, 12 reps)

Thursday

20min cardio

Friday

T-Bar Row
Seated Row
Pullups (3 sets, till failure)
Shrugs
Upright Row
Dumbell curl
Hammer Curl

All my excercises are 4 sets, unless specified, and rep ranges are 12, 10, 8, 6, going up in weight with each set... which I think gives a good variation, and is a good compromise in training for all out strength aswell as size.

here r some pics, of my current shape... sorry no leg pics, but I'll get some up 2nite

Image009-1.jpg


Image012.jpg
 
It doesn't look bad at all to me. I prefer a 4 day split:

1:Chest/Triceps
2:Back/Biceps
3:Shoulders/traps
4:Legs
5:Off

It allows you to work each muscle group harder. You can throw cardio in before or after. Do which ever one you want to emphasize first.
 
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What are your stats (age, height, weight...)? What are your goals? From your photo, you need to add some muscle mass. A 3 day full body workout would probably be better, at least to start for a few months:
squat
bench press
deadlift
bent row/pull up
military press
 
So what do u guys mean about a full body ? a little confused, thats what I thought I was doing before... and I didn't really see any results.

Sorry, my stats...

Age: 21
Weight : 75kg (165lbs)
Height : 177cm (5ft 9.6 inches)
Body fat, last I got it checked was 16% but that was a long time ago... so I'm not sure, I know I've dropped body fat for sure. as I can faintly see me top 4 abs... they even a bit visible in the pic I posted.
 
No you work the whole body each workout.

Bench
Deadlift
Pullup
Mil Press
Squat
Bent Over Row

Those are your six basic exercises.
 
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