My Workout: Pls critique

Discussion in 'Fitness & Nutrition' started by LeftRightLeft, May 24, 2005.

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  1. LeftRightLeft

    LeftRightLeft OT Supporter

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    Hi guys, I've started working out again after stopping for a couple months. This is my current workout. What do you guys think? I do 3 sets of each exercise (10-8-6 or similar). I also try to do 20-40mins cardio after. I'm trying to lose fat at the same time bulk up.

    Day 1
    Chest
    Flat Dumbell press
    Incline Dumbell press
    Flat flys
    Cable crossovers

    Triceps
    v-bar pull down
    rope pulldown
    skull crusher

    Day 2
    Biceps
    Dumbell Curl
    Barbell Curl
    Peacher Curl
    Reverse dumbell Curl
    Abs
    Crunches

    Day3
    Shoulders
    Military press
    Lateral side raise
    Lateral front raise - barbell
    Traps
    Shrugs

    Day 4
    Legs
    Leg Press
    Calf raises
    Leg Extensions
    Abs
    Crunches

    Day 5
    Back
    Seated Row
    Pulldowns -widegrip
    Pulldowns -closegrip
    Dumbell rows
    Abs
    Crunches
     
  2. xmarkswtx

    xmarkswtx Guest

    lose fat and bulk up?
     
  3. dirtysouthboy

    dirtysouthboy New Member

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    I would add squats and dead lifts, and for triceps i would replace one of the push downs with close grip bench press. I also like weighted dips so i would do them on chest/tri day. Compound exercises will get you bigger and stronger.
     
  4. LeftRightLeft

    LeftRightLeft OT Supporter

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    I was doing that before, but I cant curl as much after working out the back
     
  5. LeftRightLeft

    LeftRightLeft OT Supporter

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    thanks for the advice..
    My legs are very weak at the moment, so i might add the sqats in once theyre a bit stronger.
     
  6. niXon

    niXon OT Supporter

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    Curls arnt everything.
     
  7. LeftRightLeft

    LeftRightLeft OT Supporter

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    what else is there to do for biceps?
     
  8. Damn it Bobby

    Damn it Bobby .

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    One whole day for biceps? They are a tiny, tiny muscle on your arm.

    And no squats, no deads, no care
     
  9. ChutUps

    ChutUps New Member

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    Like a lot of other people are saying you need to add some compound excercises like squat and deadlift. I don't do any isolation excercises for my biceps and they are growing just fine.
     
  10. grooves12

    grooves12 New Member

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    typical of newbs trying to get all complicated without having a foundation (coming from a newb myself) ...

    Forget all that, cut back to 3 times a week (maybe 2) and do the same full-body routine every time that focuses on heavy compund excercises. You will get biggger/stronger faster, and decrease the likelihood of quitting because of lack of interest/time or just burning yourself out.

    Focus on:
    Sqauts
    Deadlifts
    1 maybe two back excercises (Pulldowns, Rows, etc.)
    1 Chest/Tricep excercise (bench press, dips)
    1 shoulder excercise (military press)
    some ab work

    Start with something like 3 sets of 10, start light, and add weight slowly. It's probably wise to use a double progression scheme... once you can hit all sets for maximum reps, add weight, and then stick with it adding reps until all sets go for maximum reps and repeat. You will be able to gain "strength" fairly quickly in the beginning stages. Once it starts getting tough, train to as close to failure as possible... and you will likely still be able to add a few pounds weight just about every session. Don't worry about "too much volume" because in the early stages you are just training your muscles to work together, and the repition will help get your form perfect for when you REALLY start working.

    Once you feel like you have all the excercises MASTERED and the gains seem to be slowing down you can go heavier by dropping the reps, and possibly increasing work sets.

    Stick to the KISS principle (Keep it simple stupid)... it will work better for you.
     
  11. LeftRightLeft

    LeftRightLeft OT Supporter

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    I'm not a newb..ive been training on and off for the past few years, i'm never consistent though, id have stop for a couple months here and there.
     
  12. grooves12

    grooves12 New Member

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    I'm not really either... I had the same type of inconsistency... although I had experience lifting, and was healthy I definitely didn't have the physique that I should for "5 years" of lifting experience.... 3 months on a routine like the one posted, and I saw more gains than on 6months to a year of the type of routine you posted.

    I could be jumping to conclusions... but just based on the tone of your post, and the isolation-movement heavy routine you posted, I was guessing you were not very big/strong (and hence a newb, when it comes to the level of development of your body) Ask most of the biggest and strongest (NATURAL) powerlifters and bodybuilders around and they will tell you the only way to get where they are is by workouts focusing on compound movements. The isolation excercises are better suited to once you have a good build and need to work on weaknesses in your physique.
     
  13. bokhan

    bokhan i love you

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    good luck. :)
     
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