Opinions on new workout plan

G

grey goose

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Opinions on new workout plan

I just got back into weights a few months ago so for the first 2 months I was doing FBW 3 days a week, and then more recently I have been doing 1 or 2 muscle groups 3-4 days a week, however I felt that I wasn’t getting very far since I was only really doing each muscle group once a week…. So I got thinking..

…. What if I combined my FBWorkouts with isolation?

My plan would be

Monday – FBW (without shoulders)
Tuesday – Shoulders
Wednesday – FBW (without shoulders or biceps)
Thursday – biceps
Friday – FBW (without biceps or triceps)
Saturday – triceps
Sunday – rest

And go on like that each week.

This would mean that I would be doing every muscle group at least twice a week, if not three times…


So any thoughts?

If you think its some what of a good idea i would also like to know what you think i should do in my FBWorkouts to make up for the loss of 1 or 2 muscle groups, should i perhaps add some negatives, supersets or drop sets to make up for the lower workload?
 
Why are you doing shoulders, bi's, tri's on their own day? You're essentially hitting those three muscle groups every day.

Your FBW will utilize bis tris and shoulders as secondary movers. The purpose of a FBW is to train your whole body, rest, train, rest, train, etc.
 
I couldn't agree more. There are two big flaws with this plan:

1. A day each for bis, tris and shoulders is the least time efficient way to spend three workout sessions.
2. What Adler said. You'll be working these muscles anyhow during any decent FBW. That's not to say that you can't work them more, but to say that leaving them off your plan means they aren't getting worked isn't true. They just aren't getting worked in isolation.
 
so what kind of advice would you give then?

Like on certain days of the week would you include an extra shoulder exercise or something?

or mega set shoulders?

At the moment i do 8 exercises, 3x12.

Bench,
pullups,
preacher curls,
shoulder press,
leg press (Squats),
calf raises(Extensions),
tri pulldowns
&
and ab workout.
 
You don't need to do any "mega"movement for shoulders. Work your shoulders just like you would your chest.

FBW = Squats, RDL, Bench, Rows, Overhead Press

Or some variation of those movements (IE: Lunges, SLDL, Pushups, Pullups, Military Press)
 
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