[FOOTBALL FAN]

alright people I have my diet sorted thanks to everyone on here. now I think my workout is alright, but thought id run it past everyone on the board hows it look any input much welcome:

Monday-legs
squats(3 sets)
leg press (3 sets)
leg extensions(2 sets)
leg curl(3 sets)
stiff leg dead liftstanding calf raise(2 sets)
seated calf raises(2 sets)
standing calf raises(3 sets)

Wednesday-Back/Biceps
deadlifts(3 sets)
wide grip pulldowns(3 sets)
barbell row(3 sets)
dumbell row(2 sets)
shrugs(3 sets)
barbell curls(3 sets)
dumbell incline curl(3 sets)
hammer curl(3 sets)

chest/shoulders/tricep
bench press(3 sets)
incline dumbell press(3 sets)
dips(2 sets)
military press(3 sets)
side laterals(2 sets)
rear laterals(2 sets)
skull crushers(3 sets)
close grip bench press(3 sets)

right there we go how does it look

[tim290280]

3 quad exercises, 2 hammys exercises? Drop leg extensions, they are crap anyway.

3 pulls, 5 presses? Add two row/pull/chin or drop two press (or add a pull and drop a press).

How often will this be done?

[FOOTBALL FAN]

how often will it be done? 3x aweek with cardio and abs on tuesdays and thursdays

[FOOTBALL FAN]

Originally Posted by tim290280

3 quad exercises, 2 hammys exercises? Drop leg extensions, they are crap anyway.

3 pulls, 5 presses? Add two row/pull/chin or drop two press (or add a pull and drop a press).

How often will this be done?

sorry mate can you be a bit more specific?

[tim290280]

You are doing leg presses squats and leg extensions to work the quads = 3 quad exercises 8 sets.
You are doing leg curls and SLDL for the hammys = 2 hammy exercises 5 sets.
This = imbalance around the knee (and hip also) of 3 sets and one movement.

You are doing bench, incline, dips, OH, and close grip presses for a total of 14 sets.
You are doing db & bb rows, and pulldowns for a total of 8 sets.
This = imbalance around the shoulder of 6 sets and two exercises.

This is not to mention that you are doing a total of 21 lower body sets and 41 upper body sets. If you are interested in sports at all (I'm guessing fromyour user name here) then you will have major problems using a program like this.

[FOOTBALL FAN]

im just going to try to work out my own il post it when its done but il probably be back to square 1 again feeling a bit pessimistic to be honest when I think I got it right its always wrong lol I might just carry on with this one because its doing my head in I dont know where to look

[pauliepr]

You might want to split the chest/shoulders/tris day into 2 seperate days, just my opinion. If you work all those body parts in one day, you might not get full effect for all the muscles. You may slack alot on one of those muscle groups because youll become tired in some point of the workout.

[FOOTBALL FAN]

thanks mate thats a bit more positive what if I just start a fresh chest on mondays shoulders on wednesdays and back on fridays and then start adding around that should I do chest and biceps on the same day shoulders and triceps and back and legs if thats not good any suggestions please? il add other things in around it obviously

[pauliepr]

Hmm...you only want to train 3 days a week? Back and Legs is deff. a NO NO. Especially if you want to do deadlifts and squats, you use a lot of lower back when doing squats. You could probably do...

Day 1: Chest/Tris
Day 2: Back/Bis
Day 3: Legs/Shoulders

That would be a better idea, and no problem, I enjoy helping out people

[FOOTBALL FAN]

I heard that a good rule is 3 compound excercises for every 1 isolated and I shouldnt do more then 4 excercises per body part true?

[pauliepr]

I dont know if thats true, but it sounds about right. The only bodypart I train with more than 4 exercises is delts, and thats because theres many different exercises you need to hit the delts. 3 compound and 1 iso would work well.

[FOOTBALL FAN]

I might just work on my own one its all trial and error il use your split as a basis il soon realise whether its helping or not if it doesnt il change it thanks alot mate

[pauliepr]

Sounds good man, good luck and take care!

[tim290280]

thats a bit more positive

???

So having to think about how you balance your program so that you don't have major imbalances is negative how? I'm trying to help here so that you won't tread down the path often trod by trainees. All I was trying to point out is that you need to either cut back or add in exercises to balance the program.

Also you can leave the huge discrepency between legs and upper body workouts if you like. Most people don't do as much legs as upper body, and have small legs relative to their upper body.

Back and Legs is deff. a NO NO. Especially if you want to do deadlifts and squats, you use a lot of lower back when doing squats.

This is only a relative statement. If you do deads on monday and legs of friday that is no longer an issue. If a body part is so sore so as to limit training in this way then you have issues with work capacity and program design.