My workout

[Matt$]

Monday
chest
bench press 4x8
incline bench press 4x10
dumbell flyes 4x10
biceps
barbell curl 3x10-8-6-6
preacher curl 4x10
hammer curl 3x10
cables curl (pump)

wednesday
back
deadlift 3x6
one arm dumbell rows 4x8
lat machine back 3x10
pulley 4x8
triceps
close bench press 4x10
french press 4x8
one arm triceps extension 4x8
pushdowns 4x10

friday
shoulders
seated barbell pressed 4x10
lateral raises standing stripping 2x8, i leave with 16 kg until 2 kg
front raises seated 3x10
Cable rear raises 4x10
legs
squat 4x8
leg press 4x8
leg extensions 4x15
deadlift gt 3x10
ham raise 4x10

abs 2 time at week
calfs more time at week


opinion?

[Matt$]

nothing ? ......

[sut71]

i may be a newbie to the board but i ain't a newbie to exercise...cut your sets in half and up the intensity. after a warm up 2-4 all out set is all you need for a LARGE muscle group. utilize drop sets (6>6>failure)....sip a shake during the workout & go home & eat & rest & recover. you don't grow in the gym, you only stimulate the tissue. growth takes place outside the gym....assuming that's what you want.

[Tealc]

You're overtraining, you need to cut down to 2-3 exercises max per bodypart.

[FARNEY08]

Originally Posted by Tealc

You're overtraining, you need to cut down to 2-3 exercises max per bodypart.

I agree totally here.. Hey bro did you send me a pm about your workout routine..? You need to change it up a bit broham..

[ontheup]

Monday
chest
bench press 4x8
incline bench press 4x10try 10,8,8,6 getting heavier
dumbell flyes 4x10ame
biceps
barbell curl 3x10-8-6-6
preacher curl 4x10
hammer curl 3x10
cables curl (pump)to much here just do drop set or failure set here with hammers

i would swap wed fri around this gives you bys a bigger rest b4 back
wednesday
back
deadlift 3x6
one arm dumbell rows 4x8
lat machine back 3x10
pulley 4x8
triceps
close bench press 4x10
french press 4x8
one arm triceps extension 4x8drop 1 of these ex's
pushdowns 4x10

friday
shoulders
seated barbell pressed 4x10
lateral raises standing stripping 2x8, i leave with 16 kg until 2 kg
front raises seated 3x10
Cable rear raises 4x10
legs
squat 4x8
leg press 4x8
leg extensions 4x15id drop the ext and stick with rest
deadlift gt 3x10
ham raise 4x10

abs 2 time at week
calfs more time at week


opinion?[/QUOTE]

general rule of thumb 3 ex's per muscle 3-4 sets 5-12 reps stick her and cant go wrong

[mrhealthie]

yah i totally agree with them... over training can be harmful to you... i suggest if you have enough money go get a trainor so that the trainor can moderate your workout...

[Green]

Originally Posted by Tealc

You're overtraining, you need to cut down to 2-3 exercises max per bodypart.

I couldn't agree more with Tealc. You have too many variations in your workout. You must either be spending hours in the gym or not utilizing your workouts well and most will not bring the results you need!

If you are trying to bulk up you need basic compound movements and that's it. Don't even worry about what others in the gym are doing!

Ex. For chest you need bench press (flat or incline) at the most 2xwarm up, 2-3x heavy sets.
For legs - squats (same sets as above)
Back and lats - Pullups
Lower back - deadlift
Bi-ceps - bar curl, dumbells
Tri-ceps - dips.

I like to do 8,6,4 reps as I increase the weight.

2-3 days a week is fine.

Green