2noob
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some people say you should onyl work a muscle group once a week but other say you need to work out a muscle group twice a week. Which is true?
could someone please give me some links to threads that talk about these and the science behind it? thanks
This is my current workout, please tell me if im doing too much and how i should improve my program.
I do each exercise for 3 sets of around 5-8 reps
MONDAY: (chest, tri and shoulder)
Flat Bench (alternate with DB every week)
Incline DB (alternate with bar every week)
Cable cross over
Weighted Dips (for tri)
Close Grip bench
kick back
DB press (seated)
Lateral DB raise
Clean and Press
TUESDAY: (back, bi and legs)
Weighted Pull Up (alternate with wide grip pull down each week)
Bent Over Row (alternate with seated row each week)
Close Grip Pull Down
Chin Up (for bi)
Curl
Hammer Curl or EZY preacher
Squat
Stiff Leg Dead lift
Lunge
Calf
Wednesday: (abs and chest and tri)
flat bench
incline
dip
close grip bench
abs exercises
Thursday: (back, bi and shoulder)
weighted pull up
bent over row
chin up
bar curl
DB press
Clean and Press
Friday: (leg and ab)
squat
stiff leg dead lift
lunge
calf
abs exercises
also i was thinking, if i spread out my whole body over three days, then on the fourth day i repeat what i was doing on the first day, (i.e. if i do chest/tri monday, back/bi on tuesday, shoulder/ab/leg on wednesday, then chest/tri again on thursday and for the next week i do back/bi on monday and repeat it on thursday and so on) will that be a better option than the current one?
Also is my current volume good? need more? i feel thats all i need, but open to opinions.
THanks
could someone please give me some links to threads that talk about these and the science behind it? thanks
This is my current workout, please tell me if im doing too much and how i should improve my program.
I do each exercise for 3 sets of around 5-8 reps
MONDAY: (chest, tri and shoulder)
Flat Bench (alternate with DB every week)
Incline DB (alternate with bar every week)
Cable cross over
Weighted Dips (for tri)
Close Grip bench
kick back
DB press (seated)
Lateral DB raise
Clean and Press
TUESDAY: (back, bi and legs)
Weighted Pull Up (alternate with wide grip pull down each week)
Bent Over Row (alternate with seated row each week)
Close Grip Pull Down
Chin Up (for bi)
Curl
Hammer Curl or EZY preacher
Squat
Stiff Leg Dead lift
Lunge
Calf
Wednesday: (abs and chest and tri)
flat bench
incline
dip
close grip bench
abs exercises
Thursday: (back, bi and shoulder)
weighted pull up
bent over row
chin up
bar curl
DB press
Clean and Press
Friday: (leg and ab)
squat
stiff leg dead lift
lunge
calf
abs exercises
also i was thinking, if i spread out my whole body over three days, then on the fourth day i repeat what i was doing on the first day, (i.e. if i do chest/tri monday, back/bi on tuesday, shoulder/ab/leg on wednesday, then chest/tri again on thursday and for the next week i do back/bi on monday and repeat it on thursday and so on) will that be a better option than the current one?
Also is my current volume good? need more? i feel thats all i need, but open to opinions.
THanks