New Workout w/Questions

T

TriggerMoney

0
Here is my new workout:

MONDAY
(Chest/Triceps/Cardio)

Upper Chest
Incline Benchpress (2 Sets / 8-12 Reps)
Incline Cable Flies (2 Sets / 8-12 Reps)

Lower Chest
Benchpress (2 Sets / 8-12 Reps)
Cable Crossover (2 Sets / 8-12 Reps)

Alternate Lower Chest (Lower Pec)
Dumbbell Benchpress (2 Sets / 8-12 Reps)
Decline Cable Flies (2 Sets / 8-12 Reps)

Triceps
Lying Triceps Extension (2 Sets / 8-12 Reps)
Overhead Extension (2 Sets / 8-12 Reps)
Kickback (1-2 Sets / 8-12 Reps)

Alternate Triceps
Close Grip Benchpress (2 Sets / 8-12 Reps)
Cable Push Out (2 Sets / 8-12 Reps)
One-Arm Pushdown (1-2 Sets / 8-12 Reps)

Cardio
Stationary Bicycle (10 Min)

TUESDAY
(Back/Abs/Cardio)

Lats
Front Pulldown (2 Sets / 8-10 Reps)
Pullover (2 Sets / 8-10 Reps)
Stiff-Arm Pulldown (1-2 Sets / 8-10 Reps)

Midback
Behind The Neck Pulldown (2 Sets / 8-10 Reps)
One-Arm Dumbbell Row (2 Sets / 8-10 Reps)
Wide-Grip Cable Row (1-2 Sets / 8-10 Reps)
Shrug (2 Sets / 8-10 Reps)

Abs
Decline Crunch (3 Sets / 15-25 Reps)
Reverse Crunch (3 Sets / 15-25 Reps)
Left/Right Side Crunch (3 Sets / 15-25 Reps)

Cardio
Eliptical Machine (10 Min)

WEDNESDAY
(Legs/Cardio)

Quadriceps
Squat (2 Sets / 8-10 Reps)
Sissy Squat (2 Sets / 8-10 Reps)
Leg Extension (1-2 Sets / 8-10 Reps)

Hamstrings
Stiff-Legged Deadlift (2 Sets / 8-10 Reps)
Lying Leg Curl (1-2 Sets / 8-10 Reps)

Calves
Toes Pointed Leg Curl (2 Sets / 12-18 Reps)
Donkey Calf Raise (2 Sets / 12-18 Reps)
One-Legged Calf Raise or Standing Calf Machine(2 Sets / 12-18 Reps)

Cardio
Stationary Bicycle (10 Min)

THURSDAY
(Shoulders/Abs/Cardio)

Deltoids
Behind The Neck Press (2 Sets / 8-10 Reps)
Incline One-Arm Lateral Raise (2 Sets / 8-10 Reps)
Dumbbell Lateral Raise (2 Sets / 8-10 Reps)

Alternate Deltoids
Dumbbell Press (2 Sets / 8-10 Reps)
One-Arm Cable Lateral Raise (2 Sets / 8-10 Reps)
Barbell Upright Rows (2 Sets / 8-10 Reps)

Abs
Decline Crunch (3 Sets / 15-25 Reps)
Reverse Crunch (3 Sets / 15-25 Reps)
Left/Right Side Crunch (3 Sets / 15-25 Reps)

Cardio
Eliptical Machine (10 Min)

FRIDAY
(Biceps/Forearms/Cardio)

Biceps
Barbell Curl (2 Sets / 8-12 Reps)
Incline Dumbbell Curl (2 Sets / 8-12 Reps)
One-Arm Concentration Curl (1-2 Sets / 8-12 Reps)

Alternate Biceps
Seated Dumbbell Curl (2 Sets / 8-12 Reps)
One-Arm Cable Curl (2 Sets / 8-12 Reps)
Spider Curl (1-2 Sets / 8-12 Reps)

Forearms (Flexors)
Incline Wrist Curl (1-2 Sets / 8-12 Reps)
Decline Wrist Curl (1-2 Sets / 8-12 Reps)

Forearms (Extensors)
Reverse Curl or Hammer Curl 1-2 Sets / 8-12 Reps)
Incline Reverse Curl 1-2 Sets / 8-12 Reps)
Decline Wrist Curl (1-2 Sets / 8-12 Reps)

Cardio
Stationary Bicycle (10 Min)

SATURDAY & SUNDAY
(Cardio)

Cardio
Treadmill (45 Min)


Now my I was thinking moving the shoulders to another day and making it 4 day workout, where I would take off Thursday. Frankly, I'd rather keep it 5 days, but I'm just worried that shoulders and abs aren't enough to do in one day. Is that alright?
 
Sorry that I wont be answering this thread.Hi!! I'm a bit new in this forum and in this game of body building. I have this question as TriggerMoney has put some terms that I'm not clear with them. sorry if i will be sounding silly but I really need to know things like 'Incline Reverse Curl' 'Seated Dumbbell Curl' etc. could some body send me a picture showing how to handle/movement or those good number of style. a pics or drawing so I can be confortable when I hear something I get an idea what is it about!!!! Reverse Crunch???? and more please. my mail is wilmugasha@yahoo.co.uk :mad:
 
Trigger, why are you splitting up your routine into a muscle group or two every day? I also think you're over-complicating it, for instance, you don't need three variations of cable flyes. You don't need three variations of pulldowns. Oh, and kickbacks suck. Leg extensions suck and they're damaging to the knees. You don't need a day to biceps just for themself.

Riddic-google some of it first.
 
TriggerMoney said:
Here is my new workout:

MONDAY
(Chest/Triceps/Cardio)

Upper Chest
Incline Benchpress (2 Sets / 8-12 Reps)
Incline Cable Flies (2 Sets / 8-12 Reps)

Lower Chest
Benchpress (2 Sets / 8-12 Reps)
Cable Crossover (2 Sets / 8-12 Reps)

Alternate Lower Chest (Lower Pec)
Dumbbell Benchpress (2 Sets / 8-12 Reps)
Decline Cable Flies (2 Sets / 8-12 Reps)

Triceps
Lying Triceps Extension (2 Sets / 8-12 Reps)
Overhead Extension (2 Sets / 8-12 Reps)
Kickback (1-2 Sets / 8-12 Reps)

Alternate Triceps
Close Grip Benchpress (2 Sets / 8-12 Reps)
Cable Push Out (2 Sets / 8-12 Reps)
One-Arm Pushdown (1-2 Sets / 8-12 Reps)

Cardio
Stationary Bicycle (10 Min)

TUESDAY
(Back/Abs/Cardio)

Lats
Front Pulldown (2 Sets / 8-10 Reps)
Pullover (2 Sets / 8-10 Reps)
Stiff-Arm Pulldown (1-2 Sets / 8-10 Reps)

Midback
Behind The Neck Pulldown (2 Sets / 8-10 Reps)
One-Arm Dumbbell Row (2 Sets / 8-10 Reps)
Wide-Grip Cable Row (1-2 Sets / 8-10 Reps)
Shrug (2 Sets / 8-10 Reps)

Abs
Decline Crunch (3 Sets / 15-25 Reps)
Reverse Crunch (3 Sets / 15-25 Reps)
Left/Right Side Crunch (3 Sets / 15-25 Reps)

Cardio
Eliptical Machine (10 Min)

WEDNESDAY
(Legs/Cardio)

Quadriceps
Squat (2 Sets / 8-10 Reps)
Sissy Squat (2 Sets / 8-10 Reps)
Leg Extension (1-2 Sets / 8-10 Reps)

Hamstrings
Stiff-Legged Deadlift (2 Sets / 8-10 Reps)
Lying Leg Curl (1-2 Sets / 8-10 Reps)

Calves
Toes Pointed Leg Curl (2 Sets / 12-18 Reps)
Donkey Calf Raise (2 Sets / 12-18 Reps)
One-Legged Calf Raise or Standing Calf Machine(2 Sets / 12-18 Reps)

Cardio
Stationary Bicycle (10 Min)

THURSDAY
(Shoulders/Abs/Cardio)

Deltoids
Behind The Neck Press (2 Sets / 8-10 Reps)
Incline One-Arm Lateral Raise (2 Sets / 8-10 Reps)
Dumbbell Lateral Raise (2 Sets / 8-10 Reps)

Alternate Deltoids
Dumbbell Press (2 Sets / 8-10 Reps)
One-Arm Cable Lateral Raise (2 Sets / 8-10 Reps)
Barbell Upright Rows (2 Sets / 8-10 Reps)

Abs
Decline Crunch (3 Sets / 15-25 Reps)
Reverse Crunch (3 Sets / 15-25 Reps)
Left/Right Side Crunch (3 Sets / 15-25 Reps)

Cardio
Eliptical Machine (10 Min)

FRIDAY
(Biceps/Forearms/Cardio)

Biceps
Barbell Curl (2 Sets / 8-12 Reps)
Incline Dumbbell Curl (2 Sets / 8-12 Reps)
One-Arm Concentration Curl (1-2 Sets / 8-12 Reps)

Alternate Biceps
Seated Dumbbell Curl (2 Sets / 8-12 Reps)
One-Arm Cable Curl (2 Sets / 8-12 Reps)
Spider Curl (1-2 Sets / 8-12 Reps)

Forearms (Flexors)
Incline Wrist Curl (1-2 Sets / 8-12 Reps)
Decline Wrist Curl (1-2 Sets / 8-12 Reps)

Forearms (Extensors)
Reverse Curl or Hammer Curl 1-2 Sets / 8-12 Reps)
Incline Reverse Curl 1-2 Sets / 8-12 Reps)
Decline Wrist Curl (1-2 Sets / 8-12 Reps)

Cardio
Stationary Bicycle (10 Min)

SATURDAY & SUNDAY
(Cardio)

Cardio
Treadmill (45 Min)



Now my I was thinking moving the shoulders to another day and making it 4 day workout, where I would take off Thursday. Frankly, I'd rather keep it 5 days, but I'm just worried that shoulders and abs aren't enough to do in one day. Is that alright?
Click to expand...

It seems so many relative newbies always try to design there own routines when they have very little knowledge.

If i were you i would google a Bill Starr routine or go over to t-nation and search around, many good coaches over there with effective routines.
 
Lol yea like what newf said, if you got cash you should higher yourself your own personal fitness trainer..
 
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