what are you think about this Training?

renox · 03-09-2006, 11:47 AM

DAY 1
Quadriceps Leg extensions 5 8-10
Squats 5 6-8
Leg presses 5 6-8
Lunqes 5 6-8
Hamstrinqs Leg curls 5 6-8
Stiff-leg deadlifts 5 6-8
DAY 2
Back Chinups 5 6-8
Barbell rows 5 6-8
Dumbbell rows 5 6-8
Seated cable rows 5 6-8
Pulldowns 5 6-8
DAY 3
Shoulders Military presses 5 6-8
Dumbbell side laterals 5 6-8
Dumbbell front raises 5 6-8
Bent rear laterals 5 6-8
Biceps Barbell curls 5 6-8
Dumbbell curls 5 6-8
Preacher curls 5 6-8
Cable curls 5 6-8
DAY 4
Chest Bench presses 5 6-8
Incline dumbbell presses 5 6-8
Dumbbell flyes 5 6-8
Incline flyes 5 6-8
Triceps Pushdowns 5 6-8
Dumbbell extensions 5 6-8
Dips between benches 5 6-8
French presses 5 6-8

**Zomb131** · 03-09-2006, 11:55 AM

Day 1 and 2 are looking good, kind of similiar to my workout. On Day 3, I don't believe in doing front raises, you burn them out on incline bench for chest day. Besides that day 3 + 4 look good. Just remember to change it up after every workout.

renox · 03-09-2006, 12:53 PM

Quote:

Originally Posted by Zomb131

Day 1 and 2 are looking good, kind of similiar to my workout. On Day 3, I don't believe in doing front raises, you burn them out on incline bench for chest day. Besides that day 3 + 4 look good. Just remember to change it up after every workout.

what are you mean "to change it up after evrey workout" change what?

Rocky · 03-09-2006, 01:21 PM

Is that 5 sets of each exercise because if so that seems too much and you aren't putting enough into the sets if you can do that many. Also, I'd consider cutting out one exercise on all muscles and concentrating on the rest, especially with the smaller muscles like bi's and tri's!
Your exercise choice is good though with a reliance primarily on compound exercises, all the more reason to get rid of some of the energy wasting iso exercises imo.

I think Zomb means to change either the exercise order, or rep and set quantity each time you train.

renox · 03-09-2006, 02:22 PM

what are u think about ABCD? :[]
in this training muscule work only once 1 in week..
its not bad?

**Zomb131** · 03-09-2006, 04:46 PM

I just ment ever time you do a/b/c/d, change up the order of what workout you do first, or do a completely new set of exercises. Doing the same **** ever workout your body will get use to it.

I like training a one muscle group a day, and once a week. Doing two a day isn't bad just have to remember to get proper rest. 2 on 1 off style.

MexicanMuscle · 03-09-2006, 05:22 PM

looks pretty good!

Diesel · 03-09-2006, 07:22 PM

add in another workout for hamstrings. take away one workout for your back. be careful w/ biceps, depending on intensity 4 workouts might be too much and take away one workout for your triceps. i also agree w/ rocky, try doing 3, at most 4, sets per workout. I normally do 4 sets per workout but the 1st set is just a light warm-up. I also think you should allow a day of rest in between day 2 and 3. so it would go day 1 - workout, day 2 - workout, day 3 - rest, day 4 - workout, day 5 - workout and then allow atleats one day of rest and you could start all over again on day 7 or you could allow two days of rest, however long your body takes to recover.

the reason i say to switch days 2 & 3 is b/c training back after leg days can be rough. your back is a major stabalizer when doing legs, so it needs to rest. and your shoulders play a big role in chest movements, so shoulders need the rest also.

renox · 03-10-2006, 06:00 AM

thanks for replays!!

what are you think maybe change the sets number? to 4..? i mean
1 warmup and 4 sets..
or 1 warmup and 3 sets?
whats better?

P.S
im work out 7 months.. 17 years old

Rocky · 03-10-2006, 06:11 AM

Personally I think 3 work sets is more than enough.

renox · 03-10-2006, 06:25 AM

Quote:

Originally Posted by Rocky

Personally I think 3 work sets is more than enough.

3 sets with 6-8 reps its more than enough?
why?

:\ what better 3 exercise for muscule and 10-12reps
or 5-4 exercise with 6-8 reps?

Nothin' but a peanut!! · 03-10-2006, 08:30 AM

i would do legs then either shoulders OR chest then back and then the other pressing one just so ur delts get a little time to recover
dont do the dumbell raises
take away at LEAST one preferably 2 exercises for your arms
and maybe train ur triceps after something else but not chest

other than that looks alright mate

renox · 03-10-2006, 08:48 AM

Quote:

Originally Posted by Nothin' but a peanut!!

i would do legs then either shoulders OR chest then back and then the other pressing one just so ur delts get a little time to recover
dont do the dumbell raises
take away at LEAST one preferably 2 exercises for your arms
and maybe train ur triceps after something else but not chest

other than that looks alright mate

ok thank you.
i will get away Dumbbell front raises...