this sounds ok?

[sierraman]

So this is what I have been doing the past week let me know what you think? M was full chest incline, flat, decline Biceps dumbell curl then used a curl machine Triceps used the black rope pull downs Last I do my abs

T was lat pull downs then rows then shoulders then lower back extension

I repeated Mondays and tuesday and plan to till friday or should i do cardio firday then start with chest again then rest sat and sunday?

Also wondering what else would be good tricep exercisei think i am plateauing on the rope pull down.

[bodger1976]

try and be a bit more specific with your weekly workouts ie: days,body part trained,sets,reps and it will be easier to assist you on your goals. skull crushers, close grip benches, overhead extensions, dips and kick backs are all good tricep exercises

[sierraman]

m w f is the first chest bi/tri

T H is back

for all i usually go 8 reps try to push 10

[bodger1976]

i think you'd be better off with a different split, maybe something like this

day 1 chest,tri's
day 2 back,abs
day 3 rest
day 4 shoulders,bi's
day 5 legs,abs
day 6 rest
day 7 rest or repeat

8-10 reps is fine, you can add 30 mins of cardio to any of these days depending on your goals, this seems to work well for me, but its about finding out what works for you and incorperating into your split, just dont let your routine become stale

[sierraman]

so chest only 1 time a week?

[bodger1976]

if you repeat day 1 again on day 7 youll be working it twice a week, so if you work chest monday, the next time you would work it, would be the following sunday and so forth as with all body parts.

[sierraman]

ill give it a shot i just feel if i dont hit the muscle every few days i lose strength and mass.

[MrV]

well, it sounds like you're only doing 2 sets per muscle? ex.. for back you only do rows and lat pulls? you only do rope pulls for triceps?? that would be why you don't feel like you hit them hard enough, or that twice a week is not enough.. you aren't doing enough exercises or sets per muscle group.. you don't want to overwork them, but you also don't want to under work them..

i have a similar routine to bodger in a sense.

Mon - chest/tris
Tues - Back/bic
Wed - rest
thurs - Shoulders/legs
friday - rest
Saturday - repeat

with each excercise i try to do 4 sets (8,8,6,8 reps) a set of 10 is fine also.. i also try to get 3-4 exercises (3 at least) per muscle.. ex.. Chest = flat bench, incline bench, decline bench, flys; Biceps = standing barbell curls, incline db curls, seated isolated bb curls, hammer curls.. etc.. so i try and get 12-16 sets per muscle. (16 MAX)

With that i will hit each muscle at least once and some of them twice a week, and the mass will come guaranteed! Just remember, if you work hard you need to rest hard to allow your muscles to grow.. So don't full yourself into thinking that you need to work your muscles out every other day (if you work them hard the days you do work out).

And don't forget to throw abs and cardio in there also.. sometimes i'll use a rest day for cardio or something plus 2 other days..

hope that helps..

[MrV]

you asked about different exercises..

here's a great website that has exercises and pictures for ALL muscle groups.. somebody here posted it once and i use it to mix up my routines often..

Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

just pick a muscle group and run with it..

[sierraman]

for chest i start incline then straight or decline then incline hammer. My upper needs more mass. Cables get thrown in there also sometimes. I suppose i could add 1 more to bi's and tri's