Someone help me with my workout schedule pleeeeeaaassseeee!!!

S

specialk12

0
ok, here is my workout schedule, My goal is to build muscle and tone up. Add in anything you feel needs to be added. I heard about explosivness. Whats that all about, and you can add it where it needs to be added in my schedule. I stay in the 10 rep 4 sets stage and increase weight after each set. Hopefully that'll get me to where I wanna be. I also rest for 1 min between each set. Here is my Mon-Fri schedule. (REMEMBER, ADD ANY WORKOUT ROUTINE THAT YOU FEEL IS NECESSARY)

Monday.

Shoulders.
1.Anterior deltoids.
a. Smith(shoulder press) 5 sets 10 reps

2.Lateral Deltoids
a. Barbell(upright row) 4 sets 10 reps.

3. Posterior Deltoids
a. Barbell Row 4 sets 10 reps.

Triceps

Barbell lying tricpts extensions 5 sets 10 reps

Biceps

a. Barbell Curl 3 sets 10 reps
b. Dumbell Curl 3 sets 10 reps

Neck
Barbell shrug 4 sets 10 reps



Tuesday.

Back.

a.Cable(seated Row) 5 sets 10 reps

Lats
a. Cable(close grip/underhand pulldown) 4 sets 10 reps

Chest

a. Dumbell(bench press) 5 sets 10 reps
b. Dumbell (fly) 4 sets 10 reps

Pectorials Major

a. Dumbell(Incline Bench Press) 4 sets 10 reps.

Weds. -----REST------

Thursday ( I do the same routine that I did on Monday)
Friday(I do the same routine that I did on Tuesday)

Saturday & Sunday -----REST------

And I start over again the next week.


HOW DOES THAT SOUND. PLEASE FEEL FREE TO ADD IN ANYTHING YOU FEEL SHOULD HELP ME ACHIEVE MY GOAL.
I don't know if you could add the explosiveness routine to my routine. If so, be my guest and add it where you see fit. Maybe I should do less reps and add more weight to get more muscle??? If so where should I add itin my routine and what day??? LIKE I SAID BEFORE, ADD WHATEVER YOU SEE FIT. Thanks

I want to add in some time running(doing the HIIT that I read ) Should I add that in on Saturday or Sunday????



Another question that someone could hlep me figure out....My grip gets week after I do the last set, preventing me from finishing out my last 10 reps. I am able to do the 10 reps, but my grip isn't strong enough to let mefinish it out. How can I get a strong enough grip to help me finish all my sets???
 
quite the post ... i'm not going to go over the whole thing, so hopefully others will fill in the blanks. I would decrease the rest to about 30-40 seconds.
In my opinion, you should do more Tricep exercises ... there are 3 muscles in your tri's and only 2 in the bi's ... so, in theory, you should do more tri's than bi's. Besides, a nice set of triceps looks much better than bi's, as anyone who works out has them.
If you feel that you aren't progressing enough, you may want to split up those exercises over 3 days (but still going to the gym 4x a week - so you wouldn't do the same exercises on the same day 2 weeks in a row) to put more focus on those days - and, in turn, giving them a little bit more rest before the next day.

Good luck
 
If your goal is to build muscle you need to concentrate on large muscle groups and compund movements. You need to add some lower body exercises. Squats, deadlifts, hyperextensions, good mornings, sit ups, leg raises, etc.

If you are pyramiding the weight on every set, why are you keeping reps the same? Reps should also pyramid: 15,12,10,8,6 or something like that. You also need to change up your routine at some interval, either every workout or every other week or something. I like every other workout myself. So 1st workout of the week you might do 1 set 15 reps, 5 sets x 6 reps, next workout do 4 set x 12 reps.

Sometimes I also do a basic compund exercise 1 set x 15 reps, 4 sets x 6 reps and then an assistance exercise 2 sets x 12 reps in the same workout. An example for chest would be bench press and flyes.
 
what workout do I need to do for triceps


about the 1 set 15 reps thing, I heard that doing more reps will NOT give you muscle, only lifting heavy weights with less reps will. so why do 1 set 15 reps or 4 sets 12 reps. I can see doing 5 sets 6 reps with heavy weights.

and what the hell is compund exercise?? I am not expert here so give it to me in simplier terms, please.

I do bench press and flys in my routine for my chest.
 
well the reason I keep the reps the same is because I don't know when to increase my weights. I read here that if you keep the reps the same and hit all 10 reps(thats in my case) then you know to increase weight. How can I increase weight if I do reps of 5 or 6. Is it when I hit 5 or 6 reps with heavy weights, thats when I increase to heavier weights??
 
Ok, first I will agree with about 95% of what "dswithers" wrote. I would add another compound exercise (multi-joint) like a barbell bench and take out the fly or do the fly on alternate workouts and if you do, leave it for the last exercise. I understand the tone issue but at this point your a beginner so you will tone as you gain mass.

As a beginnger, find someone who knows what there doing to watch your form and give you tips on how to perform squats, deadlifts, Romanian deadlifts and walking lunges.

My own preferencs is to do pushes and pulls.

Day 1. Chest, shoulders and triceps.
Day 2. Back (upper and lower), Biceps, and killer abs.
Day 3. Legs (anything from your waist down)
Day 4. Rest or cardio and killer abs again.

But, and a big but, do not do the same exercises with the same reps and same sets and same rest in between for more than a month. You will plateau. Keep reading and researching and enter the gym with a plan. Don't try to figure it out when you get there.

Good Luck!
 
ya, I've been working out for about 2 years now, but its been on and off. I went there just to get in shape. Now I'm serious about getting in shape. I got the form, I don't think thats the problem. And as a reassurance I use this(2 day split workouts --- ) formula to do my workouts. I changed my exercise schedule from what I had to the 2 day split workouts.

I still workout on Mon, Tuesday, Thursday and friday, but with a different workout routine. And i switch it up everyweek, so I don't do the same routine in order not to plateau.
 
Leandrofu said:
Higher reps will help make you more cut, if that is part of your goal.
Click to expand...

that comes later. He needs to build mass first.

I also notced on the schedule specialK posted you do all small body parts one day (shoulders, biceps), and all big body parts another day (chest, back).

I would advise splitting this into chest and triceps one day, back and biceps another day, and legs and shoulders another day.
 
Higher reps will NOT make you more cut. Losing body fat deals with diet and then cardio. Higher repetition workouts done with little rest (i.e. circuit training) may burn more calories, but probably will not build any muscle.
 
couldn't agree with xander more ... i would have to though, as that's the exact exercise routine that i do :)
.. jasondragon ... higher reps WILL build muscle, just not size.
 
ok some say higher reps WILL build muscle others say it WON'T buildmuscle. So which one is it????????/

as far as the schedule xander, are you refering to my old schedule or my new one(with the link). If it's the new one, it looks like you telling me to completely change it and go with your schedule, that is fine as long as it helps me reach my goal.

if you look at the different exercises you can see that there are different workout routines you can use for a particlular body part. For example, if you click on the chest icon, you can see the assisted, barbell, cable, dumbell, lever, smith and weighted exercises. All these work teh chest, but with different tools.

My question is....is the benchpress barbell and the dumbell bench press the same???. What I mean is, if you use the dumbell benchpress or the barbell benchpress you achieve the same results(working teh chest) so whats the difference with working out in a dumbell or a benchpress?? Is if one's personal preference??? If so, then how can you switch up routine for the chest with the different tools if they BOTH work the chest???
I don't know if I made myself clear or not...I hope I did.

The reason I asked is that if I wanna do chest without reaching a plateau, I would have to switch it up right??? Well, can I do 1 week benchpress barbell, then the next week benchpress dumbell oor is that the same.
 
Higher repetitions may build muscle, the calves being a good example. So I have to correct myself :).

Usually higher repetitions >20 do not build muscle mass. But they can be a good recovery tool.
 
anything where you use resistance aginst your muscles will make the muscle grow stronger! high reps inherantly mean you must lift lighter weight, so the stimulus is less but over a longer time. This gives more endurance like qualities, and ca help with definition as it gives the muscles more ime to be worked from different angles.

Low reps means you must use much hevier weights to chllenge yourself in that short time. This induces a growth response, i.e. your muscles get bigger.

SpecialK - I was referring to the schedule that you posted as the frst post in this threa. i dont have time to visit any other links and view them. If you have a new scheule, post it here again. My advice still holds though - split up the chest and tris with the back and bis.

if you want to follow a routine for a specific body part on exrx.net, do it later. That advice is for people who are already experienced weightlifters with their desired amount of mas, but who want to focus on a particular body part to enhanc it even further. For now, stick to the basics.

On to your other question! - barbell and dumbell benh press are the same exercise done in different ways. The dumbells force each arm to wok independantly, and for stabilising muscles o come more into play to stop the weights flying around and keep them on a steady path. Alternating between dumbell and barbell will give good results.
 
Looks good to me. Without going into lots of detail, I like the split with Push/Pull. Push/Pull refers to the action of the muscles on the joint's range of motion. Pushes increase joint angle and pulls decrease ie. Triceps push, Biceps pull. Using the terminology on the exrx site, use Basic, Compound, and Closed Chain when possible.

Your reps can vary on your body parts/exercises/workout days. I've seen people use nothing below 20 reps on all leg exercise and gain size. You can do a 4-6 rep workout and then the next time you work that bodypart do 6-8. You can even add in a third of 10-12, then back to 4-6. Your taxing the energy varioius systems of the muscles and giving you tendons and ligaments adequate rest from the heavy days.

To get cut, lose fat. It's hard to gain a lot of size, and shape, and lose fat at the same time.
 
You must log in or register to reply here.
Back
Top