Please Scroll Down to See Forums Below Hey, I am fairly new to the whole working out scene, at least seriously anyway, and i want to get serious about following a weekly routine. I somwhat have a routine, but i wonder if it is what i should be doing. I am willing to devote like and hour and a half each day five days a week, and any help from more exoerienced lifters would greatly help with any advice on a weekly workout program. Thanks
Workout Regimen
- Thread starter nbacnzer
- Start date
G
Golfer18--old
Guest
Monday- Bis and Tris
Tuesday-Legs
Wednesday- Chest
Thursday- Back
Friday- Shoulders and Traps
Do you know anything about supplements like Protein and Glutamine?
If you can take a break btw back and shoulders..............maybe a day off.
Tuesday-Legs
Wednesday- Chest
Thursday- Back
Friday- Shoulders and Traps
Do you know anything about supplements like Protein and Glutamine?
If you can take a break btw back and shoulders..............maybe a day off.
Here's mine:
Workout 1 - Back
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
Workout 1 - Back
Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises
Workout 2 - Chest
Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements
Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead
Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
first of all you never work the smaller muscles before the bigger ones, he says do arms on monday before chest and back, that is a NONO!!!!! Bro the best thing to do is go to your local bookstore or get online and order the new modern encyclopedia of bodybuilding by Arnold Schwarzenegger!!!!!! Dont listen to anything or anyone, you have to find out what works for you, and it can take up to 1-2 years before you figure out exactly what rooutine is going to be for you!!!!
yeah but you should always work your back and chest before you work arms and shoulders, since the back and chest are the biggest muscles in the upper body, you never do smaller muscles first.............and plus on that workout listed first there is only one day in between chest and shoulders, not another good idea, might as well work them together. here are some of my fav. workouts. Second workout listed has another NONO, you never work your chest and triceps together or your back and biceps together, you always want to work and do a movement opposite of the main muscle you are working, ex: chest and bi's, back and tri's.
m-chest
t-back
w-legs
th-shoulders
f-arms
m-chest and back
w-legs
th-shoulders
fri-arms
m-chest and biceps
t-back and triceps
w-legs
th-shoulders
f-arms
abs and calves added when needed on whatever days you want
m-chest
t-back
w-legs
th-shoulders
f-arms
m-chest and back
w-legs
th-shoulders
fri-arms
m-chest and biceps
t-back and triceps
w-legs
th-shoulders
f-arms
abs and calves added when needed on whatever days you want
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