Weight Training
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| I've been working out for 14 months.
Day 1 (everything 3 sets 6 to 8 reps): Bench, flat bench flys, incline dumbbell press, incline flys, push ups.
Day 2: Front lat pulldown, behind the back pull down, dips, wide grip pullups.
Day 3: Off day 4 shoulder press, lateral raises, upright rows, shoulder shrugs.
Day 5: Three exercises for tris, 3 for bis. I also do abs 3 to 5 times and bike 3 to 5 days.
What do you think?
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That's not killer. Listen to this. Mon/Wed/Fri only...I don't lift every day. All exercises 4 sets (12, 8, 6, 3 reps). The 3 rep set is at max with a guide.
Bench press, dumbbell bench press, alternating dumbbell press (press one arm at a time), Incline dumbbell bench (Mon/Fri), Decline dumbbell bench (Wed), dumbbell military shoulder press, 2 handed over the head tricep press, alternating bicep curls, squats, leg press, shrugs, lat pulls, dips. I also do a couple pull ups every now and then during the workout (not in any type of sets). After lifting....jog/run for 20 minutes.
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I didn't see any legs in this workout!!! What days do you do legs if at all? I think a good leg workout is key to a complete workout plan.
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Do each body part one day a week: Mon-chest, Tue-back and abs, Wed-legs, Thurs-shoulders, Fri-arms. This way, you get everything and don't overwork yourself.
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I agree with answer #2. Where are your leg lifting exercises? Some people say that by doing squats you can actually improve your upper body because it releases more growth hormone than any other exercise! Also, all the guys in the gym with huge arms and tiny legs look pretty stupid. They look kind of top-heavy like they are about to tip over or something. You should definitely add some leg exercises into your workout. Does anyone else agree with me? Thanx for considering my response.
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First of all, a lot of good things come from working out. My main topic of conversation in the gym is lots of water and lots of sleep.
I'm 275 lbs, an athletic bodybuilder thanks to 10 years of blood and guts. Get the grub in...and get to work. Get huge.
There's no such thing as over training on a four day split. The only form of over training I know is under eating.
And that's the bottom line.
Later
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Your routine is not good for you in two respects:
1. Behind the back pulldowns are really bad for your neck.
2. There are certain muscle groups you should not work out two days in a row. Chest and triceps are one example. On day 1, you do chest exercises, and on day 2, you do dips, which work both your chest and triceps. The other example is back and biceps, which you do on days 4 and 5. These two groups of muscles should be done either on the same day or with a day's rest in between, but not back to back.
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