Check MY Workout Plan Layout??? Advice Needed

[UnknownWarrior]

is this a good type of workout plan??? or should i change it a bit??? when i workout out i do 3x10 or 3x12 on mostly everyworkout xept the abs...also i go heavier on each set by 5,10, or 15 pounds...if u guys want my full workout plan just tell me cuz i have bout 3 workout plans for variation...since variation is the key to growth...

Mon: abs

tues: shoulders and traps

wed: *break*

thurs: chest and back

fri: biceps, forearms, and triceps

sat:legs

sun: *break*

[AXmichigan]

do u have any exercises?

[UnknownWarrior]

Yup i do here it is, btw its three workout plans:
============================================

My Workout Plan

Mon: Abs
*curls ups (3sets of 35)
*Abdominal Flutter Kicks (3sets of 35)
*The Bicycle (3sets of 45)
*Reverse Crunches (3sets of 35)

Tues: Shoulders + Traps
*seated dumbbell presses (3 sets of 12) Warm UPs
*Dumbbell military presses (3sets of 12)
* Dumbbell side lateral raises (3 sets of 12)
* Barbell shrugs (3 sets of 15)
*Upright Barbell Row (3 sets of 12)

Wed: Break

*BREAK*

Thurs: Chest + Back
*Barbell Bench Press (3 sets of 10)
*Close Grip Barbell Press (3 sets of 10)
*Wide Grip Lat Pull downs (3 sets of 13)
*Bent-Over Barbell Row (3 sets of 12)

Fri: Biceps + Forearms + Triceps
*Preacher curls (3 sets of 12)
*Standing Barbell curls (3 sets of 12)
*Standing palms up wrist curls (3 sets of 12)
* One-arm standing dumbbell extensions (3 sets of 12)
* Lying triceps extensions (3 sets of 12)

Sat: Legs
*Hack squats (3 sets of 12)
*Dumbbell lateral raise squats (3 sets of 12)
*Dumbbell Lunges (3 sets of 15)
*Barbell Calf raises (3 sets of 12)

Sun: Break
*BREAK*


================================================

My Workout Plan #2

Mon: Abs
*Crunches (3 sets of 30)
*Dumbbell side bends (3 sets of 40)
*Oblique Plate twists (3 sets of 25)
*Abdominal Tuck Crunches (3 sets of 20)

Tues: Shoulders + Traps
*seated dumbbell presses (3 sets of 12) Warm UPs
*Two Arm Dumbbells Raises Over-Head (3 sets of 10)
*One Arm Lying Rear Deltoid raises (3 sets of 10)
*Barbell Shrugs behind the Back (3 sets of 12)
*Dumbbell shrugs (3 sets of 35)

Wed: Break

*BREAK*

Thurs: Chest + Back
*Incline Bench Press (3 sets of 10)
*Incline Dumbbell Flys (3 sets of 12)
*Close Grip Lat Pull downs (3 sets of 12)
*Single-Arm Dumbbell Rows (3 sets of 12)

Fri: Biceps + Forearms + Triceps
*Close Grip Barbell curls (3 sets of 12)
*Dumbbell Concentration curls (3 sets of 12)
*Reverse Barbell curls (3 sets of 10)
*Bench dips (3 sets of 20)
*Standing Two Arm Dumbbell Extensions (3 sets of 10)

Sat: Legs
*barbell squats (3 sets of 8)
*dumbbell side lunges (3 sets of 12)
*Barbell lunges (3 sets of 8)
*dumbbell calf raises (3 sets of 15)


Sun: Break
*BREAK*


==============================================

My Workout Plan #3

Mon: Abs
* Flat Bench Abdominal Leg Raises (3 sets of 12)
* Standing Twists (1 set of 150)
* Negative sit-up with plate (2 set of 20)
* Seated Knee Tuck (2 sets of 12)

Tues: Shoulders + Traps
*seated dumbbell presses (3 sets of 12) Warm UPs
*front deltoid front raises (3 sets of 12)
*bent over rear deltoid raise (3 sets of 12)
*Dumbbell upright rows (3 sets of 12)
*low row cables to neck (3 sets of 15)

Wed: Break

*BREAK*

Thurs: Chest + Back
*decline bench press (3 sets of 10)
*decline dumbbell flys (3 sets of 12)
*underhand cable pull downs (3 sets of 12)
*bent over two arm barbell row (3 sets of 12)

Fri: Biceps + Forearms + Triceps
*alternating hammer curls (3 sets of 15)
*single arm preacher curls (3 sets of 12)
*standing dumbbell reverse curls (3 sets of 12)
*Two Arm Lying Dumbbell Extensions (3 sets of 12)
*Single Arm Supinating Dumbbell Extensions (3 sets of 12)

Sat: Legs
*leg extensions (3 sets of 12)
*dumbbell bench squats (3 sets of 15)
*barbell dead lifts (3 sets of 12)
*Rocking Standing Calf Raise (3 sets of 12)

Sun: Break
*BREAK*

[rednek555]

id split your chest and back into two differnet days, they deserve more attention individually, and more sets of different exercises. id also think about putting your arm workouts not ncesarily right after your chest or back workouts- your tris will eb tired form chest presses and your bis will be tired from pulldowns and rows etc...

if you're trying to bulk, you wanna make sure your not just going to 12 reps- you gotta be FAILING at that point, and add weight for each successive set so you fail at lower rep numbers each set. i personally like 4 or 5 sets per exercise, first is warmup, then two or three progressively heavier sets, then one final drop set to really get blood flowing.

[AXmichigan]

for workout plan 1:
-not that its big, but i suggest doin lateral raises first (military press taps the traps as a syngerist to be used in shrugs)
-closegrip benchin is more triceps than chest

for workout plan 2:
-i suggest starting with concentration curls, then goin to barbbell curll.. ive always found it works better (in my opinion)
-bench dips work chest too (on triceps day).. the day after chest.. i suggest a change

overall:
i suggest doin deadlifts or somethin for back too (i like stiff leg... these guys here convinced me and i love it.. don tneeda do heavy weight.. but ull feel it and itll help alot)

[dyeguy1212]

on the first variation make sure you do up right rows 1st or second... keep compound movements first

[tryin2gain]

Originally Posted by UnknownWarrior

Mon: abs

tues: shoulders and traps

wed: *break*

thurs: chest and back

fri: biceps, forearms, and triceps

sat:legs

sun: *break*

This is no good.
You should not have a day devoted to abs. Chest and back should not be grouped together. Put chest with shoulders or triceps, and put back with biceps. Tris and shoulders get worked in compound chest movements, and biceps get worked with pulling movements.

As for the number of reps, if youre going for size, dont go over 12 reps. Also, do warmup sets, and keep the same weight for your three sets. Do not gradually increase, it really does nothing for overloading the muscle, it just fatigues them.

[iwannagetbigger]

push/pull/legs
_)chris(_

[Cammo]

Hamstring Exercises??????
You have none in any of your routines!
Take out one of your quad exercises & substitute it for some SL Deadlifts & leg curls. You should keep the strength in your legs balanced.

[UnknownWarrior]

ok heres my new layout:

Mon: Forearms + Abs


Tues: Traps + Triceps


Wed: Shoulders + Chest


Thurs: Break
*BREAK*

Fri: Biceps + Back


Sat: Legs


Sun: Break
*BREAK*

[AXmichigan]

not forearms and biceps?
really?

[UnknownWarrior]

Originally Posted by AXmichigan

not forearms and biceps?
really?

what do you mean?

[AXmichigan]

Originally Posted by UnknownWarrior

ok heres my new layout:
Mon: Forearms + Abs

Fri: Biceps + Back
*BREAK*

two diff days?

biceps work forearms (a decent amount)
y the separation?

[UnknownWarrior]

Originally Posted by AXmichigan

two diff days?

biceps work forearms (a decent amount)
y the separation?

o ok um then what should i put with the abs since, abs shouldnt be devoted to one day?

[Sam_2005]

I dont see the point in the 'tricep and traps' day, I think you'd be better off working tri's on the chest and shoulders day, as the traps really do not need a lot of work done, bearing in mind they are worked with back movements (deadlifts, rows etc).

[UnknownWarrior]

whats an ideal basic layout plan look like? that will target all muscle groups...

[Cammo]

Originally Posted by UnknownWarrior

whats an ideal basic layout plan look like? that will target all muscle groups...

THIS

Modify it to suit your exerience.

[UnknownWarrior]

Originally Posted by Cammo

THIS

Modify it to suit your exerience.

ayte thanks...um so its only 3 workout days?...


is there an advance workout plan cuz i wanna workout out atleast 4-5 days..

[Cammo]

I work it like this

Week 1 - 1231
Week 2 - 2312
Week 3 - 3123
etc, etc

Check my diary

I started this routine last Monday & workout 4 times a week.

My Friday routine will always be the same as Mondays (with a bit more intensity hopefully).

[tryin2gain]

Originally Posted by UnknownWarrior

is there an advance workout plan cuz i wanna workout out atleast 4-5 days..

I used a 4 day split similar to the workout routine posted.

Mon
Chest, shoulders, tris

Tues
Legs, back, bis

Wed
Off

Thurs
Chest, shoulders, tris

Fri
Legs, back, bis

Sat
Off

Sun
Off

Eventually though, you run into the problem of overtraining and not having enough time. This workout will work though if youre not too far into your training.

Currently i use nitehawks program, as it is a modified version of what i have posted and allows more rest time, and also has a devoted leg day.

Mon- Legs
Tues- Chest/Shoulders/Triceps
Wed- Off
Thurs- Back/Biceps/ (rear delts also)
Fri-Legs
Sat & Sun- Off

Next week.

Mon-Chest/Shoulders/Triceps
Tues- Back/Biceps
Wed- Off
Thurs-Legs
Fri-Chest/Shoulders/Triceps

And it repeats like this.