New workout routine

[Dppapi08]

ok so what i want to do is find new workouts i can do for these days

Monday-Chest,Triceps,Shoulders
Tuesday-Back Biceps
Wednesday-Legs
Thursday-same as monday
Friday-same as tuesday
Saturday-cardio
Sunday-cardio

can you give me feedback on this any sugestions or changes

 

[Nae82]

just curious.. why the 3 day split?

if you did this, it would be 7 days before you hit legs again.

personally, i would look into a fbw mon, wed, fri and cardio on tues, thurs, sat and take a break on sunday.

or a push (day 1)/pull (day 2) or upper (day 1)/lower (day 2) split

 

[Dppapi08]

well i usually do legs on tuesday. but just to give me something to do on wednesday it was my rest day but im not sure if i want to keep it or how i want to go about it but say i do it on tuesday what should i do wednesday? cardio?

 

[Danger_Dave]

Hmm. I tihnk body part splits like that are ineffecient.

I agree with the FBW suggestion, and the upper/lower split. The most I would split is upper lower.

However, with the push pull split, I've heard argument that this doesn't give shoulders enough rest. Because all upper body pushes (that are compound, which is what you're doing) work the deltoids, and you may even feel it in your lats sometimes on bench. Upper body pulls, also work the shoulders. Granted, pulls work more the traps than the delts, and vice versa for pushes. I still feel this wouldn't give the delts adequate rest. Upright row works the delts quite a bit (or so I feel it does).

I think your best bet would be a FBW. Let us know if you need help making one.

 

[Dppapi08]

yea. i never heard of the FBW so ill need some help please.

 

[Danger_Dave]

fbw as in full body workout.

 

[Danger_Dave]

Well anyway, the object of a full body workout is to work your whole body in each session (lasting 45-60 minutes) 3 times a week.
This is seen by many as the most efficient way for the general population to weight train.

as for two FBWs that you'd alternate doing you could do:

for workout A
squat
bench (horizontal push really, can be DB chest press as well.)
pullup
dip
bentover row
lunges

workout B
deadlift
dumbbell shoulder press (or military press)
pullups
dip
upright row
stepups

Rep ranges should change as well. Maybe do 5x5, 4x8 3x12, and change break times as well. 30 60 90 or 45 60 75.

 

[DEF]

Yep, agree with Nae and Dave. Also, take a day off now and then. 7 days in a row means that, until the end of time, you will be working out every day. No quicker way to make yourself loathe exercise.

 

[Nae82]

Well anyway, the object of a full body workout is to work your whole body in each session (lasting 45-60 minutes) 3 times a week.
This is seen by many as the most efficient way for the general population to weight train.

as for two FBWs that you'd alternate doing you could do:

for workout A
squat
bench (horizontal push really, can be DB chest press as well.)
pullup
dip
bentover row
lunges

workout B
deadlift
dumbbell shoulder press (or military press)
pullups
dip
upright row
stepups

Rep ranges should change as well. Maybe do 5x5, 4x8 3x12, and change break times as well. 30 60 90 or 45 60 75.

agreed +rep