Fix me!

[Redbird27]

I am trying my best to find that balance to not over train yet hit everything enough to stimulate growth (and get my diet in order to drop bf% like everyone)

Monday chest/tris
- Incline Dumbbell Press 1 warm 2 working sets, 9 and 6 reps
- Flat bench Dumbbell Flys, 1 warm 2 working sets; 9 and 6 reps
- Dips (usually assisted still working on those LBs) 9,9,6
- Close Grip Bench 6 and 9 reps (usually in a smith machine)
if i don't do close grip I sometimes substitute Pull down rope extentions
- 3 sets 25 sit ups
- 30min Cardio following

Tues
30-45min cardio

Wednesday back/bis
- Wide Grip Pull Downs, 1 warm 2 working sets; 9 and 6 reps
- Cable Rows, 6 and 9 reps
- Cable Curls, 1 warm 2 working sets, 9 and 6 reps (ocasionally do a 4th set)
- Asst. Pull ups 2 sets; 9 and 6 reps
- Military Press, 2 sets; 9 and 6 reps
- 3 sets 25 sit ups

Thurs
30-45 cardio

Fri
- Leg Press 1 warm, 2 working
- Leg extentions " "
- Seated Calf raises : "
- Laying Leg Curls " "
- 3 sets 25 sit ups


I know probably need to put squats and deadlifts in. I've pulled my back doing deadlifts (wrong form i'm sure) and I skip my close grip sometimes bc those smith machines are often packed where i'd have to do squats.

I hope i'm warm let me know, and I appreciate some advise.

[StrappingYoungLad]

It looks reasonable to me. But only you know if it works for you. I can do one set and you can do one set. Is the way that I do one set the way that you do one set? Are the sets identical?
If you put every bit of your heart,determination,desire and intent into every rep of every set that you do, then you will succeed. How many sets like that do you need to do? How many sets like that CAN you do?

Personally I do one set of 3 different exercises per week per bodypart on average. But that's me, and I can make that work for me. I also thought Mr. O posted some great advice recently:

Originally Posted by MrOlympia2014

mon chest and tris
tue legs
wed off
thur back and bis
fri shoulders and traps
sat off
sun off


for chest(for 4 weeks) incline bb 4 sets incline dumbell 4 sets incline flyes db 4 sets then every think flat for 4 weeks then everythink decline for 4 weeks then change

for legs(for 4 weeks) back squats 8 sets leg exstensions 4 sets leg curls 4 sets calves 2 sets seated calve raises then 2 sets standing calve raises
then 4 weeks of front squats, then 4 weeks of hack squats

for back(for 4 weeks) pull downs 4 sets bent over barbel rows 4 sets dumbell rows 4 sets hyper exstensions 4 sets every 4 weeks change grip around on pully and pully to barbell viser versa machines

for shoulders (for 4 weeks) barbell press 3 sets lat raises dumbell front raises barbell 3 sets reverse flyse pully super setted upright row (wide grip) pully
every 4 weeks change grip barbell to pully or dumbell viser versa machine

for triceps (for 4 weeks) narrow grip bench press barbell flat 4 sets cable push downs narrow 2 sets cable push reverse wide grip 2 sets
every 4 weeks change to barbel pully dumbell machine viser versa

for biceps(for 4 weeks) standing bicep curls barbel straight bar 2 sets preacher curls straight bar pully 2 sets seated bicep curls dumbel rotating 2 sets change stance (sitting down standing up) change to pully barbell machine dumbell, never change your width of your grip aways slightly wider then your shoulders never use an E Z bar unless you have wrist problems, its been proven time after time a straight bar slightly wider then shoulder width grip hits the bicep more directly

traps barbell front shrugs 4 sets dumbell shrugs 2-3 sets
change from front to back shrugs dumbell pully barbell machine viser versa

In the end, you have to find that balance that works for you, as you stated in the opening paragraph of your post. Good luck!

[NormalJoe]

If you get back to your leg presses, they should have 2 warm up's (or 3). You need to gradually load the weight, going from cold- full load in 1 warm up is not the best way. I was able to go from 540# to breaking 800# just by adding progressive warm ups (loading up) over 2 months:


I do: plates x reps : 4x10, 8x5, 12x3 (<----that's the warm up), then 16+50#x10, 16+50#x6-8, and depending I step down to 10xfailure 10-12 then leg extensions, and prone leg curls. I will some times skip the leg extensions and curls to do the inner and outer thigh machines about 1 out of 4 rotations.


I also take 4-5 full minutes between all leg sets, even the warm ups, and walking the floor after the working sets.

[NormalJoe]

Think about this thread last night made me realize I had stalled at 810 for 3 rotations, so I bumped to 820 today for 6 then 730 for 10 (My hip felt off after the heavy set)

So, thanks for some indirect motivation to push myself harder bro!

[Redbird27]

Joe, ha! I'm glad I could help! I suppose SYL is really right it's just spending enough time to figure my body out. I get that I just don't wanna be doing kickbacks trying to get my triceps ripped when it doesn't work (for instance from what I hear).

[StrappingYoungLad]

Yeah, no such thing as "toning" or "shaping" exercises. A muscle contracts, a muscle lengthens. Compound movements are generally preferable in terms of overall effectiveness though.

[Redbird27]

What's ya'lls opinion on big muscles first or second? I was doing my back first and then my bi's for example. I flipped it around today I felt like I had taken all my arms out of the workout and put most of it on my back. Am I over analyzing or whats your take. Oh and what does anyone suggest for traps? should i add in shrugs or will the pull downs work ok?

Thanks.

[StrappingYoungLad]

I train big muscles first. Shrugs are the best for traps. I finish off with behind the back shrug/upright rows. With the barbell behind you, palms facing the rear, try first to touch your shoulders to your ears and then "upright row" the bar as far up your back as you can.

[Redbird27]

thanks SYL. good to know.