Is this a good workout scheduled?

Discussion in 'Fitness & Nutrition' started by LancerV, Oct 10, 2005.

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  1. LancerV

    LancerV Something Happened OT Supporter

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    Add 3days of Cardio in there also.

    Monday (Legs) :
    Squats – 3x6
    Leg Press – 3x6
    Straight Leg Deadlift – 3x6
    Leg Curls – 2x6
    Standing Calf Raise – 3x10
    Seated Calf Raise – 3x10

    Tuesday (Chest) Even Week:
    Incline Dumbbell Press – 3x5
    Flat Dumbbell Press – 3x4
    Dips – 3x5

    Tuesday (Chest) Odd Week:
    Bench Press – 3x6
    Incline Dumbbell Press – 2x5
    Hammer Strength Decline – 3x6

    Wednesday (Back) Even Week:
    Deadlift – 3x6
    Pull Downs – 3x6
    Hammer Strength Rows – 3x6

    Wednesday (Back) Odd Week:
    Chin Ups – 3x10
    Bent over Barbell Rows -3x6
    Shrugs – 3x6
    Seated Row – 2x6
    Close Grip Pull Downs – 2x6

    Thursday (Shoulders) Even Week:
    Seated Dumbbell Press – 3x5,4,3
    Military Press (Smith) – 3x6,6,5
    Reverse Pec Dec – 3x8
    Side Laterals – 3x6

    Thursday (Shoulders) Even Week:
    Military Press (Smith) – 3x6,6,5
    Arnold Press – 3x5
    Bent Over Flies – 3x8
    Side Laterals – 3x6

    Friday (Biceps + Triceps) Even Week:
    Barbell Curls – 3x6
    Close Grip Bench Press – 3x6
    Dumbbell Curls – 3x6
    Triceps Press Down – 3x8
    Cable Curls - 2x6
    Rope Press Down – 2x6

    Friday (Biceps + Triceps) Even Week:
    Barbell Curls – 3x6
    Close Grip Bench Press – 3x6
    Seated Dumbbell Curls – 3x6
    Triceps Press Down – 3x8
    Hammer Curls - 2x6
    Kick Backs – 2x6
     
  2. Shady VW

    Shady VW New Member

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    Lots of variation but it almost sounds like you're not spending enough time in the gym at once to notice anything significant :dunno:

    I also have personally always started off with a core left (bench, squat, dead, clean) and moved on to auxillery lifts. I don't know if this is necessarilly right or wrong, but it's how I was taught - so I personally would never go in and start with a dumbell press.
     
  3. LancerV

    LancerV Something Happened OT Supporter

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    I just prefer to keep it at a one muscle group a week for like 10-30mins of lifting and 15mins of light cardio. Somedays I dont really have time to spend 2hrs at the gym
     
  4. AaronOC

    AaronOC Guest

    You should be doing at least 2 muscle groups per workout. Doing one a week is very little benefit to you overall
     
  5. LancerV

    LancerV Something Happened OT Supporter

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    Why, if you still take a week off, I mean I could cut it down to 3days but I still would be lifting and working out the same muscle groups. If anything it gives your body to rebuild some secondary muscle groups so you can lift more. IE Bench can work out a small part of your bicep, so than if you do biceps the nextday after a bench you cant max out as high.
     
  6. robbinthehood

    robbinthehood New Member

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    i agree, i'm doing each muscle once a weak and giving them all their own days pretty much like you..... i dont see why doing one group per workout isnt beneficial. wouldnt it concentrate that muscle group more and give you even better results?
     
  7. LancerV

    LancerV Something Happened OT Supporter

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    Thats what Ive been told, Like I know if I do back and than do biceps the next day I losse about 10% off my weight
     
  8. AaronOC

    AaronOC Guest

    You need to work the muscles often to see results
     
  9. LancerV

    LancerV Something Happened OT Supporter

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    Either way you work your muscles, you only work a muscle group once a week. Unless you are doing juice, but I can barley afford food let alone juice

    3day:
    Chest/Back
    Shoulder/Legs
    Arms

    Four Day
    Chest/Back
    Shoulder
    Legs
    Arms

    Five Day:
    Leg
    Chest
    Back
    Shoulder
    Arms

    So either way you look at your doing the same amount of lifting
     
  10. shastaisforwinners

    shastaisforwinners OT Supporter

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    Um, you can work out a muscle 2-3x a week just fine if you don't have a retarded workout. 1x a week is highly inefficient for both strength and hypertrophy, IMO.
     
  11. robbinthehood

    robbinthehood New Member

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    working a muscle group 3x a week probably wouldnt help that much.....
     
  12. robbinthehood

    robbinthehood New Member

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    so drop some knowledge and help out you clown
     
  13. shastaisforwinners

    shastaisforwinners OT Supporter

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    Depends on your goals. Oly lifters frequently workout 2x+ per day... it's all in how you manipulate volume, intensity, etc.
     
  14. LancerV

    LancerV Something Happened OT Supporter

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    And steroids
     
  15. G-n-P

    G-n-P New Member

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    .
     
  16. LancerV

    LancerV Something Happened OT Supporter

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    So than what would be a good workout?
     
  17. G-n-P

    G-n-P New Member

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    *then


    what are you tying to accomplish
     
  18. LancerV

    LancerV Something Happened OT Supporter

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    Getting cut, I dont want to bulk up alot
     
  19. dirtysouthboy

    dirtysouthboy New Member

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    Can you explain your reason behind this?
     
  20. G-n-P

    G-n-P New Member

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    not rocket science....less time posting more time doing some calorie burning activity
     
  21. Spaulding Smails

    Spaulding Smails Real Estate Guru

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    I couple Chest/Tri
    Back/Bi
    Legs
    Shoulder/Tri
    Rest....

    You are usually working an arm muscle with power lifts, so i usually throw in 4-8 sets after im done with CHest/shoulder/Back.....
     
  22. Spaulding Smails

    Spaulding Smails Real Estate Guru

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    You won't.... 10 minutes of lifting doesn't generate bulk...
     
  23. LancerV

    LancerV Something Happened OT Supporter

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    Oh trust me I burn around 800 calories a day :hsd:
     
  24. PurEvl

    PurEvl going out gassed and not half assed...

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    then adjust your diet
     
  25. LancerV

    LancerV Something Happened OT Supporter

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    Thats how many I burn working out and stuff :hs:
     
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