Work Out Program Advice

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poolman

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I have previously consulted this forum for some advice on a nice full body workout. I got some great feedback and most of it was centered around a 3 day (M W F) workout. So far I am doing:

Monday - Push
Chest - Seated Fly (Machine), Seated Press (Machine), Inclined Dumbell Press
Deltoids (Anterior) - Shoulder Press Machine, Front Raises (Dumbell)
Triceps - Tricep Pushdown (Cable), Tricep Extension (Dumbell)

Wednesday - Legs
Quads - Leg Extension Machine, Lunges (Front, Rear, Side), Seated Leg Press
Hamstrings - Seated Leg Curl (Machine), Lying Leg Curl (Machine)
Calves - Seated Calf Press (Sled), 45 degree Calf Press (Sled)

Friday - Pull
Lats - Front Pull Down
Deltoids (Lateral) - Lateral Raise (Dumbell)
Back - Seated High Row (Lever), Seated Row (Machine)
Traps - Shrugs (Dumbell)
Deltoids (Posterior) - Seated Lateral Raise (Machine)
Biceps - Curl (Bar)
Forarms - Reverse Curl (Bar)

:eek: Whew!! Hard to remember everything and get it all down, but thats it.

What I really want to know is am I leaving anything out? Am I doing too much or too little of any one particular muscle? What is the best order to do these exercises each day? Are my days grouped in a good way for 3 days a week? Or anything else that stands out or advice that could help?

THANKS ALOT for all the help and time spent helping me out with my workout plan. I already have learned alot from this website and all your posts. Keep up all the feedback that keeps this place such a great place for beginners to advanced work outers.
 
reverse curls primarily works your brachialis muscle, it's the muscle that forms that bump on the outside or your arm, ever see jean claude vandams arms......also...seated lateral raises doesn't work the posterior part of your deltoid, that's middle/lateral deltoid...to work your rear-deltoid do reverse flys...rows also help target this muscle in addition to the traps, lats, rhomboids and teres muscles...
 
poolman said:
I have previously consulted this forum for some advice on a nice full body workout. I got some great feedback and most of it was centered around a 3 day (M W F) workout. So far I am doing:

Monday - Push
Chest - Seated Fly (Machine), Seated Press (Machine), Inclined Dumbell Press
Deltoids (Anterior) - Shoulder Press Machine, Front Raises (Dumbell)
Triceps - Tricep Pushdown (Cable), Tricep Extension (Dumbell)

Wednesday - Legs
Quads - Leg Extension Machine, Lunges (Front, Rear, Side), Seated Leg Press
Hamstrings - Seated Leg Curl (Machine), Lying Leg Curl (Machine)
Calves - Seated Calf Press (Sled), 45 degree Calf Press (Sled)

Friday - Pull
Lats - Front Pull Down
Deltoids (Lateral) - Lateral Raise (Dumbell)
Back - Seated High Row (Lever), Seated Row (Machine)
Traps - Shrugs (Dumbell)
Deltoids (Posterior) - Seated Lateral Raise (Machine)
Biceps - Curl (Bar)
Forarms - Reverse Curl (Bar)

:eek: Whew!! Hard to remember everything and get it all down, but thats it.

What I really want to know is am I leaving anything out? Am I doing too much or too little of any one particular muscle? What is the best order to do these exercises each day? Are my days grouped in a good way for 3 days a week? Or anything else that stands out or advice that could help?

THANKS ALOT for all the help and time spent helping me out with my workout plan. I already have learned alot from this website and all your posts. Keep up all the feedback that keeps this place such a great place for beginners to advanced work outers.
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To make your workout more effective I would suggest sustituting free weights on several of your "machine" exercises.
 
Do these movements with free weights-bench, squat (front, back, zercher, hack), deadlift, military press, bent over or Pendlay row, weighted chins/pullups.

After that, play with all the cable and machines you want.
 
also...seated lateral raises doesn't work the posterior part of your deltoid, that's middle/lateral deltoid...
Click to expand...

Maybe I called it the wrong thing, but what I mean is the machine I do the forward seated flys for chest I turn around backwards and do it for my posterior deltoid. I am pretty sure it is the same thing you mean by reverse flys. Sorry for the confusion.

What would you suggest for some kind of order to these different muscle groups for each day. I have heard start with the biggest muscle and work down? Is that correct? Any help would be greatly appreciated?

Also as far as the different muscle groups that I am hitting, am I doing too much of one muscle group or to little of another? Your advice.... THANKS
 
poolman said:
What would you suggest for some kind of order to these different muscle groups for each day. I have heard start with the biggest muscle and work down? Is that correct? Any help would be greatly appreciated?
Click to expand...
Yes that's correct, do the most challenging compound lifts first. For example, bench presses and shoulder presses (any presses for that matter) should come before raises, etc.

As already mentioned, try not to use machines, use free weights. On your push day, do the presses first, not the flys, they can go toward the end.

On your leg day, I understand that you may just be starting out, but it would work wonders if you started incorporating squats and deadlifts into your routine, if (when) you do, do them first. With what you have now, do the leg press first.

Your pull day order looks fine, if you can do pull-ups, do them, even just a couple, but keep form your priority.

Try not to do the exact same thing every single week too, tweak small things like changing grips on exercises, or switching between dumbbell presses and barbell, or even between dumbbells and the barbell for shrugs, I'm sure you get the idea.
 
I have only been working out for a short time so you can imagine that free weights can be a little intimidating (especially in a crowded gym). I want to start using more free weights, but machines are much easier to just adjust the weight. I have started using the lever machines when available (the ones that you stack the plates on and each arm has free motion). I am starting to venture over to the free weights the more comfortable I am getting in the gym.
 
On my push day, should I finish doing all my chest exercises (ie Chest Press, Inclined Dumbell Press, & SEATED FLY) before moving on to my shoulder press? Or should I do my Chest Press, Inclined Press, Shoulder Press, then back to chest with the fly? Which would take precidence, the bigger muscle or the fact that its a press?
 
Do ALL presses before the flys, so chest press, incline, shoulder..then whatever else, flys, raises, triceps, etc...
 
Thanks for the QUICK reply, its almost like talking in real time.....some Saturday night we are having....just joking. But really thanks for all the help, I will apply all this new knowledge to my workout on monday night and let you all know how it goes. If anyone else has anything else to add feel free to throw it in whenever, its never too late to add some good advice. THANKS Again
 
Yup no problem, fun saturday night indeed (sarcasm), I'm just always writing so I'm always on my computer
 
OK so how does this sound for a week:

Monday (3 Sets: 12 - 10 - 8)
Seated Chest Press
Inclined Dumbell Press
Shoulder Press
Seated Fly
Front Dumbell Raises
Tricep Pushdown
Tricep Extension

Wednesday (3 Sets: 12 - 10 - 8) *Except Lunges
Seated Sqaut
Lunges (10 - Front, 10 - Back, 10 - Side)
Seated Leg Extension
Seated Leg Curl
Lying Leg Curl
Calf Press
45 Degree Calf Press

Friday (3 Sets: 12 - 10 - 8)
Front Lat Pulldown
Lateral Dumbell Raises
Seated High Row
Seated Row
Shrugs
Seated Reverse Fly
Barbell Curl
Reverse Curl
Wrist Curls
Reverse Wrist Curls

My Friday seems longer than all the other days. Let me know if I have too little or too much of anything. And if anything is out of order. I think this does it but when I look at it, it just doenst feel like I am doing enough. 7 exercises on my push day and legs day seems too little. And if those are fine then 10 on my pull day seems too much. I feel like I am either adding too much or not enough. Let me know
 
7 exercises is without a doubt more than enough, On my push day I usually do 4 exercises, and on legs I usually do 3.

I would say your pull day is a little too much. I don't think you need all of those wrist curls. Either lateral raises or reverse flys, don't need both in one workout, just my opinion. Same with the rows, you could alternate them by weeks, but one of the seated rows is fine. You could however try to put barbell upright rows in there.
 
Sounds good, I will switch on and off with some of the exercises I know do the same thing (ie Seated Row, Seated High Row, and Inclined Row) I can do a different one each week as to not get bored and let my muscles keep guessing. I aslo have been doing 15 - 30 minutes on an eliptical at the end of my workout. I am very thin so I am not trying to loose weight but I am doing it to keep my cardiovascular system in shape. Is this a good amound of time on the cardio machine, I see alot of people that just get on for 10 minutes, but I barely break a sweat in 10 minutes.
 
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