This workout good?

[Lost]

ok, before i start, im not a beginner.

thinkin a 2 day routine, but 3 would be be better to fit in so much.


Day 1(Chest,Tri,Leg,Abs) - Monday (sets/reps?)
Incline Bench [Chest]
Decline Bench [Chest]
Dips [Tri]
Close Grip Bench [Tri]
Squat [Leg]
? [Leg]
Crunches [Abs]


Day 2(Back,Bi,Shoulder) - Friday
T-bar Row [Back]
? [Back]
Pulldown [Back/Lat]
Hammer Curl [Biceps]
Preacher Curl [Biceps]
DB Front Raise [Shoulder]
DB Side Raise [Shoulder]

I need a little more of almost everything, someone help me out here.


Perhaps i shall do a 3 day instead
mon- chest tri weds legs bi fri shoulder back

 

[PYROTAK]

im going to have to say im not a fan of the two day split.

doing chest and squats in the same day doesn't seem like the smartest idea.

what i do is:
day 1 = chest, tris, shoulders
day 2 = back, abs
day 3 = legs or break

 

[Lost]

i really hate chest and shoulder on the same day. I cant increase strength if i do that, it fu*ks me up

 

[PYROTAK]

lol. thats not what i meant i just say consider making your workout a 3 day split
if you aren't getting results and feeling always tired lol

you need rest days thats for sure!

the most i rest the stronger i get

 

[Centaurion]

courtesy of www.wannabebig.com

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Day 6 : OFF

Day 7 : OFF



Abs to be done on any training day of personal choice.

Crunches : 4 x 8-10 reps





it's a great overall routine.

 

[Lost]

hey thanks Centaurion, but i have some questions:

(A) it looks cool but.. shouldnt biceps go with back?
shouldnt chest go with tri. ?? wouldnt it be overtrainin if u did them diff days?

(B)btw im gonna be workin out at the college gym and it kinda sucks. hopefully ill be able to do all these exercises. def has some benches and some incline and decline and dumbbells and bars.

(C)what if i dont have an adjustable incline bench? then i wouldnt be able to do that LOW incline db bench exercise?

(D)how do i angle for dips for just chest?

(E)chinups are with palms away from you correct? the pullup bar doesnt have a bent area.. its just straight, is that ok? how far apart should my arms be?

(F)do any of those back exercises work the lats?

(G) What can i do Standing Calf Raises with??? I dont think i have that machine that u stand on that i used in the past.

(H) What do you mean by Military Press IN RACK???

(I) Is a dumbbell Press just like a military press but with dumbbells?

(J) You think i should put Crunches on Legs day(day 3) ? Because day 1 and day 5 already have 13 sets, but day 3 has 12.

 

[sfalexi]

Bottom line,

(A) Pick exercises that are fun to do. This will motivate you to do them again and keep you from getting into the "I have to work out tomorrow damn it" mode.

(B) Give yourself proper recovery time. If you're still really friggin sore when the next time to do a certain exercise is, don't do it. It won't hurt you as much as overworking it would.

(C) Do it routinely. Don't give up. Ever.

I've included a pic of myself. Granted I'm not HUGE, but I don't think it's too bad considering it's only pushups and pullups two or three times a week for about 25 minutes a shot. I also mountain bike which accomplishes some calorie burning and metabolism speeding up.

And I don't use any supplements. At all. Not even protein. I COULD probably be massive if I did everything correctly (diet, etc. etc.), but then again, it's not my personality to need to be that big. But even if it is for you, the above three rules apply.

Alexi

PS - Sorry about the screwed up face in that above picture. I'm lazy so didn't bother striking a better pose.

 

[Centaurion]

heres, the link to that routine, it's more indebt :
http://www.wannabebig.com/article.php?articleid=25

and here's a link to how to do the different excersises :
http://www.exrx.net/Lists/Directory.html

And over to your questions.

Originally posted by Lost
(A) it looks cool but.. shouldnt biceps go with back?
shouldnt chest go with tri. ?? wouldnt it be overtrainin if u did them diff days?

Yes, you can do chest/tri, back/bi, but then you won't be able to go all out on the arms, since you're using them when doing chest/back exersices. This makes it possible for to go all out on both chest/back day (since doing chest doesn't affect your back muscles) and on bi/tri day.

Furthermore, you have 3 days between chest/back (day 1) and tri/bi (day 5), and then 2 days between tri/bi (day5) and chest/back (day 1). Considering that you only work your tri's/bi's indirectly when doing chest/back, you should be recovered fully by day 5.

Originally posted by Lost
(B)btw im gonna be workin out at the college gym and it kinda sucks. hopefully ill be able to do all these exercises. def has some benches and some incline and decline and dumbbells and bars.

I work out in a college gym too, shouldn't be a problem.

Originally posted by Lost
(C)what if i dont have an adjustable incline bench? then i wouldnt be able to do that LOW incline db bench exercise?

Heh, yeah if you dont have a incline bench, then you'd be hard pressed to do it. I would assume that most college gym would have a incline bench, ask the gym staff! But if they dont have it, then you can just do another exercise instead of incline DB press. Take a look here for some suggestions :
http://www.exrx.net/Lists/ExList/ChestWt.html#anchor165455

Originally posted by Lost
(D)how do i angle for dips for just chest?

I tend to lean forwards when I do them, thats what works for me. Try it out and see what works for you.
http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html

Originally posted by Lost
(E)chinups are with palms away from you correct? the pullup bar doesnt have a bent area.. its just straight, is that ok? how far apart should my arms be?

Yes, it's with palms away, no problem with a straigth bar. I usually place my hands a little wider than my shoulders (the wider, the harder it gets, for me that is)
http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html

Originally posted by Lost
(F)do any of those back exercises work the lats?

Yes, chins.

Originally posted by Lost
(G) What can i do Standing Calf Raises with??? I dont think i have that machine that u stand on that i used in the past.

If you dont have that machine, you try these excersises :
http://www.exrx.net/WeightExercises/Gastrocnemius/LV45CalfPress.html
http://www.exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise.html
http://www.exrx.net/WeightExercises/Gastrocnemius/WTDonkeyCalfRaise.html

the last one looks uber-gay. But they all target the calves.

Originally posted by Lost
(H) What do you mean by Military Press IN RACK???

It's just a regular military press.
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html

Originally posted by Lost
(I) Is a dumbbell Press just like a military press but with dumbbells?

Basically yeah, the difference (besides using DB) is that you are sitting.
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Originally posted by Lost
(J) You think i should put Crunches on Legs day(day 3) ? Because day 1 and day 5 already have 13 sets, but day 3 has 12.

Do what you feel is best for you. I am usually totally gutted out after a leg-workout, so I usually do crunches on arm or chest/back day.



ps. sorry for the spelling/grammar mistakes. im tired.

 

[Lost]

ok thanks guys, you have been a TREMENDOUS help!

 

[Miles Davis]

Hey Centaurion, that looks like an interesting workout. Thanks for posting it.

Question: I notice you have suggested 2 sets only for many exercises. For chest/back day, do you think doing 3 sets for the bench presses would be okay, or is this too much? In my other workouts, I've done 3 sets. But maybe this workout is more intense.

Thanks.

 

[Centaurion]

Glad to be of help guys !

Originally posted by Miles Davis

Question: I notice you have suggested 2 sets only for many exercises. For chest/back day, do you think doing 3 sets for the bench presses would be okay, or is this too much? In my other workouts, I've done 3 sets. But maybe this workout is more intense.

Keep in mind that those 2 sets are working set, excluding warmup. I have always favoured the low voulme, high intensity approach. That said, Im currently starting up with a routine where I mainly do 3 sets of 6-8 reps on most exercises. I doubt that it really matters if you do 2 or 3 sets on the bench, as long as you get the continious progress that you want.

Do what you feel benefits you the most.

 

[Double]

6sets for chest/week is more than enough

 

[Lost]

hey Centaurion, i will post links to some of the exercises im not sure about and can you tell me if these are the correct ones?

Straight Legged Deadlift - (it says "Straight-BACK Legged Deadlifts. .. kinda looks more like a back exercise than a leg exercise to me? - http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html


Barbell Row - it looks kinda like a bent over row?? http://www.hydroxycut.com/MEN/WORKOUT/EXERCISES/BACK/back_barbell_rows.shtml


Hack Squats - Is the barbell BEHIND you? what if i dont have a block to stand on, can i just use some plates(weights). Do i stand in the middle of the block/plate or just the heels on it? - http://www.abcbodybuilding.com/exercise3/freeweighthacksquats.htm

Leg Curls - When you push, do you push the thing all the way to your butt? - http://www.fitstep.com/Library/Exercises/Leg_curls.htm

Standing Lateral Raises - How much do you bend over? just very slightly? Do your arm/wrists twist when you move the weight up? its hard to see in this picture - http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html

Narrow Grip Bench Press - How close should your hands be? one guy told me once 5 thumbs apart or something, this picture shows them basically touching? - http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

French Press - I thought the french press was when you did a regular bench press except your palms were facing the opposite direction? These look like skullcrushers. So does it just start right above ur forehead? - http://www.changingshape.com/exercise/strengthtraining/gym/barbellfrenchpress.asp

Shrugs - Can i do Shrugs with a barbell? which is better?

 

[Centaurion]

First of all, forget all the other links that describe excersises. http://www.exrx.net/Lists/Directory.html is the only one you need. It gives a very good description of every exercise you'll ever need.


When you are doing SLDL you are targeting :

Target

* Hamstrings

Synergists

* Gluteus Maximus
* Adductor Magnus

Stabilizers

* Erector Spinae
* Trapezius, Middle
* Rhomboids
* Trapezius, Upper
* Levator Scapulae
* Trapezius, Lower

Antagonist Stabilizers

* Rectus Abdominis
* Obliques

ie, you are mainly targeting your Hamstrings but you use a bunch of other muscles as stabilizers.

HACK SQUAT
http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html

Yes, the barbell is behind you, and no, you dont need a block to stand on.

LEG CURLS
http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

You push it as far as your ROM (Range Of Motion) alows you.

STANDING LATERAL RAISES
I usually bend over as much as I need to so my pecker doesn't get caught inbetween the DBs. That happened once, and trust me, it hurt like *****.

CGBP
http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
I usually have 2 thumbs between my hands. The closer you put them together, the more triceps.

French Press = Skull Crushers = Triceps Extensions. They're all the same thing. I usually use a W-Z bar when doing them.

Doesn't matter if you use DB or BB when doing shrugs. Just dont rotate your shoulder, but lift them straight up.
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html

 

[Lost]

hey. i sent you some emails and a pm, u get them?

anywyas, i just checked out the nearest gym. its quite expensive but better than the college gym. unfortunately a lot of that better is that it has other stuff than just weights ( basketball court,swimming,tennis,racket ball)

anyways.. is the bar they have for the preacher the ez curl? thatd be good for the skullcrushers aka french press right? or just a regular barbell?

some of the machine type things are a little high (like where you do lat pulldowns). but most stuff is fine (like the benches and whatnot).

I noticed they had an adjustable bench, but i would have to use dumbbells. they didnt have an adjustable incline for barbell, is that ok? should i just do DB instead of BB for the Low incline bench?

 

[Lost]

hey, u didnt mention barbell rows. was the link i showed u correct? exrx only has bent over rows.

http://www.hydroxycut.com/MEN/WORKOUT/EXERCISES/BACK/back_barbell_rows.shtml

 

[Ironager]

Originally posted by Lost
hey, u didnt mention barbell rows. was the link i showed u correct? exrx only has bent over rows.

http://www.hydroxycut.com/MEN/WORKOUT/EXERCISES/BACK/back_barbell_rows.shtml

Which you do with a barbell, hence the name barbell rows...

 

[Centaurion]

**** sorry dude. ive been really busy this last week, havnt had time to do ****. i'll reply to your email first thing in the morning.