my current workout is below. i've been working out average about 5-6 times a week since last year. as you can see, i do cardio and weights on the same day. i've been checking out JS's workout log - it looks like he was only doing 7 days cardio and 3 lifting days.

a lot of people i know also break up cardio and lifting this way. is 7 days a week cardio/3 days lifting better than 5-6 days a week cardio/lifting combined that i've been doing?




Workout 1 - Chest, Shoulders, Tris:
3 sets Bench Press - 205lb
3 sets Incline Bench Press - 205lb
3 sets Butterfly - 125lb
3 sets Tricep Curl - 90lb
3 sets Shoulder Press - 90lb
3 sets Dips or Shoulder Shrug
Abs: a variety of different types of situps, done in between various exercises, I typically average between 200-300 situps a workout
Cardio: 40 minutes running

Workout 2 - Biceps, Back:
3 sets Bicep Curl - 90lb
3 sets Seated Row - 125lb
3 sets Lat Pulldown - 125lb
3 sets Lateral Raise - 90lb
3 sets Pullovers - 125lb
3 sets or more - Chinups, wide grip
Abs: a variety of different types of situps, done in between various exercises, I typically average between 200-300 situps a workout
Cardio: 40 minutes running

Workout 2 - Lower Body:
3 sets Calf Raise - 135lb
3 sets Leg Extension - 90lb
3 sets Leg Curl - 90lb
3 sets Squats - 180lb
Abs: a variety of different types of situps, done in between various exercises, I typically average between 200-300 situps a workout
Cardio: 40 minutes running

Your doing the same on leg curl has the leg extension? You should be squating a good bit more then you bench. Your shoulder press should be bigger then tricep extensions, seated cable row is weak...Seems you must of done a lot of benching i would focus on bringing the weight up on other lifts now.

I think what you're doing should be very effective. That's a ton of work each week. I like that. Just be careful you don't overdo it. All that lifting- 5 or 6 days (that's what I like to do btw)- can end up pretty tough on the wrists/ elbows/ knees etc... If those joints start to hurt cut it back.

Canada makes some good points. Just looking at the weights you have listed it looks like 205 bench is probably light for you given you use 205 on the incline. It also looks like your shoulder press at 90 would be easy given your 205 incline. Lateral raises 90lbs- is that 2 45 db's, cause that's very strong. I'd like to see your reps. I get the feeling it's 10 reps for all exercises all sets- am I right?

I think what you're doing should be very effective. That's a ton of work each week. I like that. Just be careful you don't overdo it. All that lifting- 5 or 6 days (that's what I like to do btw)- can end up pretty tough on the wrists/ elbows/ knees etc... If those joints start to hurt cut it back.

Canada makes some good points. Just looking at the weights you have listed it looks like 205 bench is probably light for you given you use 205 on the incline. It also looks like your shoulder press at 90 would be easy given your 205 incline. Lateral raises 90lbs- is that 2 45 db's, cause that's very strong. I'd like to see your reps. I get the feeling it's 10 reps for all exercises all sets- am I right?

thanks guys

i probably could up the squats, definitely.
should press and tricep extension were my weakest exercises.

i agree, it's weird that i seem to be really strong in the chest in proportion to other body parts.