Monday - Biceps/Triceps/Forearms
Dumbbell Curls 4 x 6
Dumbbell Kickbacks 4 x 6
Hammer Curls 3 x 8
Barbell Curls 3 x 8
Crunches 4 x 30
Handgrips 4 x 30

start off high intensity, usually when I get up to the Hammer Curls I start to tire and with the crunches I rest a few minutes between sets.. 30-50 minutes


Tuesday - Back
Dumbbell Rows 4 x 6
Barbell Rows 4 x 6
Deadlifts 3 x 10
Crunches 4 x 30
Handgrips 4 x 30

I might add some Lat Pull-downs but I need to buy the weights first. This is my shortest and least difficult day.. high intensity up until the deadlifts which I rest a minute or two for that and crunches.. 20-30 minutes


Wednesday - Chest
Flat Dumbbell Bench Press 4 x 6
Flat Dumbbell Flys 4 x 6
Incline Dumbbell Bench Press 3 x 8
Push Ups 70
Crunches 4 x 30
Handgrips 4 x 30

I'd rather replace the pushups with some lifting.. don't have the capability to do decline, any suggestions?.. 30-50 minutes


Thursday - Shoulders/Legs
Seated Dumbbell Press 4 x 6
Standing Side Lateral Dumbbell Raises 4 x 6
Seated Bent-over Rear Lateral Raises 3 x 8
Barbbell Shrugs 3 x 10
Squats 3 x 10
Crunches 4 x 30
Handgrips 4 x 30

by far my most exhausting day.. 40-50 min


Friday - Fasted Cardio 40 min LIS
Saturday - Fasted Cardio 40 min LIS
Sunday - Fasted Cardio 40 min LIS

sometimes I will add some fasted cardio on lifting days if I have time (no work etc)



I am not sure I do enough for each day aside from my Thursday workout or do too much.. I know I should have rest days in between but I am very comfortable with this and don't think I would like doing any workouts on Fridays and weekends. I used to rest on Wednesday but that just had me very impatient.

Any comments/advice would be great, thanks!

Alright #91, I haven't written much on these forums lately but here is my critique, take it or leave it... ;)
suggestions in BOLD

Monday - Biceps/Triceps/Forearms
Dumbbell Curls 4 x 6
Dumbbell Kickbacks 4 x 6
Hammer Curls 3 x 8
Barbell Curls 3 x 8
Crunches 4 x 30
Handgrips 4 x 30

start off high intensity, usually when I get up to the Hammer Curls I start to tire and with the crunches I rest a few minutes between sets.. 30-50 minutes
IF YOU NOTICE YOU ARE LOSING INTENSITY YOU MIGHT WANT TO EAT SOME MORE CARBS BEFORE YOUR WORKOUT. I HAVE BEEN DOING PRETTY WELL EATING ABOUT 100G CARBS WITH A LITTLE PRO ABOUT AN HOUR BEFORE LIFTING. IT ALSO LOOKS A BIT LIKE YOU ARE THROWING IN THE KICKBACKS JUST TO SAY THAT YOU ARE WORKING TRICEPS. I FEEL TRICEPS SHOULD GET THE SAME ATTENTION AS BICEPS. DO SOME TRICEP PUSHDOWNS OR SKULLCRUSHERS OR SOMETHING WITH IT.

Tuesday - Back
Dumbbell Rows 4 x 6
Barbell Rows 4 x 6
Deadlifts 3 x 10
Crunches 4 x 30
Handgrips 4 x 30

I might add some Lat Pull-downs but I need to buy the weights first. This is my shortest and least difficult day.. high intensity up until the deadlifts which I rest a minute or two for that and crunches.. 20-30 minutes
DEADLIFTS REALLY TAKE IT OUTTA ME TOO. BY THEN IT IS FINE, BUT REFER TO EARLIER SUGGESTION ON PRE-WORKOUT EATING. YOU DON'T NEED A FANCY LAT PULLDOWN MACHINE TO HIT YOUR LATS, FIND SOMETHING YOU CAN HANG OFF, GET ABOUT A LITTLE WIDER THAN SHOULDER WIDTH GRIP, AND START PULLING YOURSELF UP.

Wednesday - Chest
Flat Dumbbell Bench Press 4 x 6
Flat Dumbbell Flys 4 x 6
Incline Dumbbell Bench Press 3 x 8
Push Ups 70
Crunches 4 x 30
Handgrips 4 x 30

I'd rather replace the pushups with some lifting.. don't have the capability to do decline, any suggestions?.. 30-50 minutes
I WOULD SAY LOSE THE PUSHUPS. YOU DO 11 SETS FOR YOUR CHEST ALREADY, SEEMS A BIT REDUNDANT TO DO THAT MANY PUSHUPS AFTER. IF YOU HAVE THE ENERGY TO DO THAT MANY PUSHUPS YOU MIGHT WANT TO WORK A LITTLE HARDER ON THE STUFF BEFORE IT.

Thursday - Shoulders/Legs
Seated Dumbbell Press 4 x 6
Standing Side Lateral Dumbbell Raises 4 x 6
Seated Bent-over Rear Lateral Raises 3 x 8
Barbbell Shrugs 3 x 10
Squats 3 x 10
Crunches 4 x 30
Handgrips 4 x 30

by far my most exhausting day.. 40-50 min
YEAH, THIS DAY SEEMS MORE LIKE BIG ON SHOULDERS, THEN LITTLE ON UPPER TRAPS, AND LITTLE ON LEGS. YOU ARE DOING 11 SETS FOR ONE OF THE SMALLEST MUSCLE GROUPS (DELTS) AND THEN 3 SETS FOR THE WHOLE BOTTOM HALF OF YOUR BODY. THAT'S FINE BUT I WOULD SUGGEST SOME LEG EXTENSIONS OR STIFF LEG DEADS OR LUNGES, I WOULDN'T JUST LEAVE 3 SETS A WEEK FOR LEGS. YOU ALSO SAY THIS IS THE MOST EXHAUSTING DAY, SO YOU PROBABLY DON'T WANT TO ADD ANOTHER GROUP OF SETS INTO IT, I SAY TAKE THE SHRUGS, MOVE THEM TO BACK DAY TO GO BEFORE OR AFTER DEADLIFTS. THAT WILL GIVE YOU THE ROOM TO ADD SOME MORE LEG STUFF.

Friday - Fasted Cardio 40 min LIS
Saturday - Fasted Cardio 40 min LIS
Sunday - Fasted Cardio 40 min LIS

sometimes I will add some fasted cardio on lifting days if I have time (no work etc)

CARDO LOOKS FINE WITH ME, IF YOU LIKE DOING THE 4 DAYS LIFTING, THEN 3 DAYS CARDIO, AND YOU CAN KEEP UP DOING IT, THEN KEEP DOING IT, I WOULDN'T TELL YOU TO CHANGE THAT TO SOMETHING YOU MIGHT NOT LIKE. ALL IN ALL IT LOOKS PRETTY GOOD, LIKE I SAID TAKE MY SUGGESTIONS OR LEAVE THEM, IT'S ALL GOOD. AND KEEP WORKING!! :tucool:

I am not sure I do enough for each day aside from my Thursday workout or do too much.. I know I should have rest days in between but I am very comfortable with this and don't think I would like doing any workouts on Fridays and weekends. I used to rest on Wednesday but that just had me very impatient.

Any comments/advice would be great, thanks!

-Jeff

I like your suggestions thanks!

I will start doing my shrugs after deadlifts

for my thursday workout, do you think think it is fine to just remove one of my shoulder workouts? (Seated Bent-over Rear Lateral Raises - I hate this and don't think its neccessary) and after pushing back shrugs to another day do a couple leg excersizes instead as you suggested, basically just scrap on shoulder workout entirely

this is my first true workout regimin so the kick backs were there by default as I never knew how important tri's were

and I will scrap the pushups, thought they were redundant as well

thanks again!

any other critiques/suggestions/comments etc?

I like your suggestions thanks!

I will start doing my shrugs after deadlifts

for my thursday workout, do you think think it is fine to just remove one of my shoulder workouts? (Seated Bent-over Rear Lateral Raises - I hate this and don't think its neccessary) and after pushing back shrugs to another day do a couple leg excersizes instead as you suggested, basically just scrap on shoulder workout entirely

this is my first true workout regimin so the kick backs were there by default as I never knew how important tri's were

and I will scrap the pushups, thought they were redundant as well

thanks again!

any other critiques/suggestions/comments etc?

For your Thursdays, the bent-over raises are a bit unnessesary, in your back day you do dumbbell and barbell rows, which is an exercise for rear delts as it is. So you can chuck those, just make sure on back day when you do rows to focus your range of motion to hit your rear delts as well as your traps. But you still want to have a bonefide shoulder workout each week. I would do the 4 sets of dumbbell presses, then I would do 2 sets of side lateral raises and 2 sets of front lateral raises, or something like that. :nod:

-Jeff

Welcome #91...congrats on the first program! Couple items:

I wouldn't train biceps the day before back. Because biceps are a secondary muscle when performing back movements, you don't want your biceps to be exhausted before your back day.

In regards to deadlifts -- I would do them first on back day (after a proper warm up, of course). Again you don't want to pre-exhaust your back muscles before performing this very important compound movement.

And, like bigjeff said...more legs!

Also, I would drop some of the crunches. Abs don't need to be trained everyday IMO.

Hope this helps! Keep us posted with your progress!

I wouldn't train biceps the day before back. Because biceps are a secondary muscle when performing back movements, you don't want your biceps to be exhausted before your back day.


I didn't even notice that. Sole is right on the money. You don't want sore bi's when doing back. Switching chest and back day would work pretty well.

-Jeff

yeah like they said, skullcrushers or pushdowns or both definitely good for triceps. i do both with good results.

Because biceps are a secondary muscle when performing back movements, you don't want your biceps to be exhausted before your back day.

i've heard that was exactly the reason to pre-exhaust your biceps before back (in the same workout); so that the load is carried more with the back. i dont' do this though; i work arms on a seperate day from back.

Thanks a lot I appreciate the responses.. I will switch chest and back days and revise my routine based on the responses

question:

I would like to add one of the two recommended tricep workout on my arm day (Monday) however I think adding it would be too much for one day, would it be ideal if I took out say the barbell curls and in place of that added one of the tricep?

also I like that 2 set front and side lateral raises and will incorporate that along with some additional leg workouts

for tri's I can't do pushdowns since I have no cable, is there a website that illustrates skull crushers? Is there anything else I can do using dumbbells?

I would lose the crunches and handgrips on Mondays and add the tricep workouts. Maybe just do crunches and handgrips 2 days a week, the shortest 2 non-consecutive days would be best. Triceps dumbbell exercises can be seen here: Triceps Extension (http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html) and Lying Triceps Ext. (http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html) and executed correctly, Triceps dips (http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html) work well too.

-Jeff

Welcome #91...congrats on the first program! Couple items:

I wouldn't train biceps the day before back. Because biceps are a secondary muscle when performing back movements, you don't want your biceps to be exhausted before your back day.

In regards to deadlifts -- I would do them first on back day (after a proper warm up, of course). Again you don't want to pre-exhaust your back muscles before performing this very important compound movement.

And, like bigjeff said...more legs!

Also, I would drop some of the crunches. Abs don't need to be trained everyday IMO.

Hope this helps! Keep us posted with your progress!
Thanks Jeff, I'll do just that!

Sole, I'll do the deadlifts first on my back day, question though does this also apply with squats as well?

Welcome #91...congrats on the first program! Couple items:

I wouldn't train biceps the day before back. Because biceps are a secondary muscle when performing back movements, you don't want your biceps to be exhausted before your back day.

In regards to deadlifts -- I would do them first on back day (after a proper warm up, of course). Again you don't want to pre-exhaust your back muscles before performing this very important compound movement.

And, like bigjeff said...more legs!

Also, I would drop some of the crunches. Abs don't need to be trained everyday IMO.

Hope this helps! Keep us posted with your progress!

Agree with everything said. I actually don't recommend an isolation day at all. Do a few heavy isolation sets at the end of back and chest days.
You might consider a 3-day split. Something like:

M-Back
W-Chest
F-Legs + shoulders
abs twice a week on days of your choice or off-days.

better still, train legs by themselves and pair some stuff. maybe

M-Back and shoulders
W-Chest
F-legs

shoulders also get a great workout from rows, benching, dips, etc... so I think direct work need be minimal

^Good stuff!

In regards to squats - I also like to do them first on leg day. Because squats (like deadlifts) are a compound movement and excellent overall muscle mass builder, I like to perform them first and give them everything I got.