Workout..opinions ?

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logos

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Chest-
Bench Press
Incline Press
Dumbbell Fly’s

Laterals
One-Arm Dumbbell Rows

Arms-
Barbell Curls
One-Arm Triceps Extension
Dips

Deltoids-
Seated Bent-Over Dumbbell Laterals

Trapezius-
Dumbbell Shrugs

Wrists-
Wrist Curls
Reverse Curls

Abdominals-
Knees-in-air-Sit-Ups
Overhead ball

Lower Back-
Hyperextensions

Legs-
Leg press
Calf rises

Cardio
Treadmill (25 minutes)


this is all done 3 sets of 12 except for my arms(tris and biceps) i do 4 sets of 12...at this stage im bulking

any opinions?is this good or anything interfering with eachother?thanks!:cool:
 
I'm confused, is this a few times a week? Are these split up on different days?

Sub the leg press with squats.
Take out the hyperextensions.
Do deadlifts.
 
ya..im 17 yrs old..in the summer i plan to split it but currently with school i have no choice but to do it in one energy draining session
 
I assume by laterals you mean latissimus dorsi. I would add a routine or two here. Remember that it is your pec antagonist and needs to be hit nearly (if not ) as hard as your chest.

Try adding one or two of these:
bentover barbell rows
pull-ups
lat pull-down
lat pull-overs

Might want to add one or two to thighs also.

And, if you are bulking, there is no reason to isolate your wrists.

BTW - I agree with the others about splitting your routine.
 
logos said:
ya..im 17 yrs old..in the summer i plan to split it but currently with school i have no choice but to do it in one energy draining session
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So you only do this once a week? If not, then split it up!
 
i go 3-4 times a week..but how would i split it up..

if i did Chest and Arms monday..
and then did lats and lower bak wednesday..i would be missing out on chest and arms on this day...:confused: :confused:
i can't go everyday...just intervals..monday,wednesday,friday...so on..

btw,thanx rip..i like that idea..
 
logos said:
i go 3-4 times a week..but how would i split it up..

if i did Chest and Arms monday..
and then did lats and lower bak wednesday..i would be missing out on chest and arms on this day...:confused: :confused:
i can't go everyday...just intervals..monday,wednesday,friday...so on..

btw,thanx rip..i like that idea..
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Obviously you need to do some research. Your muscles grow during recovery time, not when you're lifting. Monday do chest/tris, wed do legs, frid back/bis. This should also cut your workout time by 30%.
 
yes..i understand that but...tuesday through friday my chest/tris would be getting a rest...that means i would just be excercising this part of my body once a week?
 
logos said:
yes..i understand that but...tuesday through friday my chest/tris would be getting a rest...that means i would just be excercising this part of my body once a week?
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Yes, And? You don't have to that exact split, although. You could monday chest/tri, tuesday legs, wednesday rest, thursday back/bi, friday chest/tri...rest the whole weekend monday back/bi, next day legs.

A pretty good measure is two days on, one off. Obviously never doing the same thing back to back. With that, your muscle "groups" will have more than 48 hours to recover. I know it feels like you have to work everything out all of the time but you really don't.
 
If your looking to build mass why are you doing hyperextentions for your back and leg press for your legs?
just do squats. - Hyperextentions are a ton of bollox anyway.
 
the reason im doing lower bak is becuz ive always had lower back pain..and yur back is yur base..if yu have a weak bak thats always giving yu trouble then yu'll have trouble going to gym...

anyways..my march break is coming up..im gonan do split for those 9 days..

Monday
Chest
Laterals
Abdominals
Lower Back

Tuesday
Arms-
Deltoids-
Trapezius-
Wrists-


Wednesday Off
then i repeat


as yu may have noticed there are no leg excerises becuz currently both my knees are in pain wen i walk..so..im giving my knees a break
..and how many reps do u suggest i do?8-10?
does this sound good?
 
For pecs, do butterflies. You can also add tricep pulldowns. I love those two exercises. If your knees are having trouble and you still want to do cardio, I'd suggest something like an elliptical, or even a recumbent bike-which would be additionally good since it supports your back as well. This way it's easier on all of your joints, including your knees. For bulk, I'd say like 5 reps, just a guess, haha.
 
If your knees hurt then see a doc.

if you dont want to use your knees then try a romaininan deadlift, anything is better for your back then hyperextentions.
 
why does no one here like hyperextensions?becuz they are bad for yur bak or becuz yu feel they just have no advantages doing them?:confused:
 
U]Chest-[/U]
Bench Press
Incline Press
Dumbbell Fly’s
Click to expand...


That's the same routine I do. Except I do Incline Fly's because it helps grow my upper pecs and gives a nice look.
I do 3 sets of 10-12, except on bench, I do 4 sets.

Laterals
One-Arm Dumbbell Rows
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That's an ok exercise. Personally, I like the HammerStrentgh Isolated low row and pulldown. If you want a great V shape to your back, to Lat Pulldowns.

Arms-
Barbell Curls
One-Arm Triceps Extension
Dips
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You should really throw in the curl bar. With the curl bar you can really blast your biceps. I do that, seated preacher curls, and machine hammer curls with the rope. The rope allows me to turn my hammer to really hit the head of the bicep.


Deltoids-
Seated Bent-Over Dumbbell Laterals
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That's fine for your middle delts. But for a big shoulder look, you want to work your front and rear delts as well. Try Arnold (alternating) presses for your front delts and shrugs for your rear delts.

Trapezius-
Dumbbell Shrugs

Wrists-
Wrist Curls
Reverse Curls
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IMO, wrists and neck exercises are a waste of time unless you are training for sports. Proper bicep curls with the straight bar will work your forearms.


Abdominals-
Knees-in-air-Sit-Ups
Overhead ball

Lower Back-
Hyperextensions

Legs-
Leg press
Calf rises
Click to expand...

I agree with others here. Go with squats. Squats are hands down the best leg exercise. I like the V-Squat.

Cardio
Treadmill (25 minutes)
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Treadmill is fine, but running on it can be hard on your knees after a while. Keep an eye on how your knees feel.

this is all done 3 sets of 12 except for my arms(tris and biceps) i do 4 sets of 12...at this stage im bulking

any opinions?is this good or anything interfering with eachother?thanks!:cool:[/QUOTE]
 
manofkent said:
If your knees hurt then see a doc.

if you dont want to use your knees then try a romaininan deadlift, anything is better for your back then hyperextentions.
Click to expand...

Ya maybe should try some physical therapy. That may help alleviate pain and get your strength back.

For pecs, do butterflies. You can also add tricep pulldowns. I love those two exercises
Click to expand...

If you're gonna do pulldowns, just do them last, as their more for definition.
 
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