Too much?

[Nolanaf67]

Day 1 Chest:
-3x Flat Dumbbell Bench 15-12-10
3 sets of sit-ups (half crunch 25, full crunch 25, left side crunch 25, right side crunch 25) 100 total = 1 set
-3x Incline Dumbbell Bench 15-12-10
2 sets of sit-ups
-3x Decline Dumbbell Bench 15-12-10
Forearm curls
-3x Chest Press 15-12-10
Oblique side raises
-3x One Arm Machine Flys 15-12-10
-3x Low Cable Flys 15-12-10
-3x High Cable Flys 15-12-10
-3x High Cable Crosses 15-12-10
3 sets of dips at 15-12-10

Day 2 Biceps:
-3x Standing Dumbbell Bicep Curls 15-12-10
3 sets of crunches
-3x Standing Dumbbell Bicep Cross Curls 15-12-10
2 sets of crunches
-3x Seated Dumbbell Hammer Curls 15-12-10
3 sets of forearm curls
-3x Seated Incline Dumbbell Bicep Curls 15-12-10
3 sets of standing oblique side raises
-3x Standing Bicep Curls with the easy curl bar 15-12-10
-3x Standing Reverse Bicep Curls with the easy curl bar 15-12-10
-3x Dumbbell Preacher Curls 15-12-10
-3x Standing Cable Hammer Curls with the rope 15-12-10
-2x 21’s on the cable machine
3 sets of dips

Day 3 Shoulders:
-3x Standing One Arm Dumbbell Shoulder Press 15-12-10
3 sets of crunches
-3x Seated Arnold Press 15-12-10
2 sets of crunches
-3x Seated/Standing Front Shoulder Press 16-12-10
3 sets of forearm curls
-3x Seated Rear Military Press 15-12-10
3 sets of standing oblique side raises
-3x Standing Cable Vertical Raises 15-12-10
-3x Standing Straight Arm Cable Pull Downs 15-12-10
-3x Standing Cable Rear Pulls with the rope 15-12-10
-3x Dumbbell Shrugs 15-12-10
-3x Incline Dumbbell Side Lateral Raises 15-12-10
-2x Standing Alternating Dumbbell Front and Side Raises (Failure)
3 sets of dips

Day 4 Tris:
-3x Bent Over Dumbbell Tricep Extensions 15-12-10
3 sets of crunches
-3x Standing Dumbbell Rear Tricep Extensions 15-12-10
2 sets of crunches
-3x Double Hand Dumbbell Overhead Extensions 15-12-10
3 sets of forearm curls
-3x Seated Dumbbell Front Tricep Extensions 15-12-10
3 sets of standing oblique side raises
-3x Seated Dumbbell Press 15-12-10
-3x Skull Crushers 15-12-10
-3x Standing Reverse Cable Tricep Extensions 15-12-10
-3x Standing V-Bar Cable Push Downs 15-12-10
-3x Standing Single Arm Pull Backs 15-12-10
-3x One Arm Reverse Cable Tricep Extensions 15-12-10
-3x One Arm Regular Cable Tricep Extensions 15-12-10
-3x Vertical Cable Push Downs with the rope 15-12-10
-3x Leaning Over Head Cable Tricep Extensions with the rope 15-12-10
3 sets of dips

Day 5 Back:
-3x Iso Lateral Front Lat Pull Down Machine 15-12-10
3 sets of crunches
-3x Iso Lateral High Row Machine 15-12-10
2 sets of crunches
-3x Bent over V-Bar Upright Rows 15-12-10
3 sets of forearm curls
-3x Cable Lat Pull Down 15-12-10
3 sets of standing oblique side raises
-3x Cable Rear Lat Pull Down 15-12-10
-3x Cable V-Bar Pull Down 15-12-10
-3x Seated V-Bar Rows 15-12-10
-3x Seated Wide Bar Rows 15-12-10
3 sets of plate front raises
-3x Weighted Back Extensions 15-12-10
-3x Seated Bent over Dumbbell Lateral Raises 15-12-10
-3x Dumbbell Pullovers 15-12-10
3 sets of Wide Grip Pull-ups

 

[xtraflossy]

100 different bicept workouts are not needed.

 

[Nolanaf67]

Alright thanks for the input.

 

[Joshua86]

WOW that's a lot of volume! You'd be better off doing lower volume and just hitting your lifts harder. You can even work the same muscle twice a week this way. For example, I work my chest and shoulders every Monday and Thursday, but I only do about 8 total sets per muscle group (sometimes 10 for chest if you want to count some pullovers). That adds up to about 16-20 total sets for chest and shoulders per week, which is more than I'd want to try in one workout. Doing about 8 total sets for any larger muscle group (I do a little more for back and legs on one of their respective days, like 10-12 sets) in one day is something I'm capable of, and I can recover enough by the next workout that I've been seeing some progress about every week since I've been doing it this way. Here's my split; if you want more specifics or something, just PM me.

Monday - Chest/Shoulders/Triceps
Tuesday - Back/Biceps/Legs
Wednesday - Off
Thursday - Shoulders/Chest/Triceps
Friday - Legs/Back/Biceps

The first muscle groups get hit the hardest. For example, on Mondays I usually hit chest harder than my shoulders, and vise versa on Thursdays. For example, my chest workout on Monday might be bench presses, incline DB presses and finish with some pullovers (so that's two compound lifts and pullovers, which mainly hit my serattus and rib cage, but it stretches the pecs so I like to finish with it). On Thursdays, after shoulders my chest workout may just be some incline DB presses and some incline DB flyes, and I may superset those. On Mondays, I may do a compound shoulder lift, such as upright rows or a press, and an isolation exercise, such as side lateral raises. On Thursdays, I'll do two compound lifts and finish with some side and rear delt isolation work. I follow the same ideas with back and legs. Arm work is saved for after the larger muscle groups and they've been coming along nicely. I'll do maybe 4 sets of arms on their respective days, so at the end of a week I'll have done about 8 sets for biceps and triceps. I do abs about 3-4 times a week on average, but I'll do them whenever I feel like they're fresh and ready to go. I alternate between crunches and reverse crunches for abs, and do vacuums between each set, and occasionally some side bends. Pullovers really help my side detail, especially the serattus. Doing stomach vacuums helps bring out the lines, I think. For reps, I'll do 15-30 reps, depending on the exercise, and I'll do slow, deliberate reps where I hold the contraction for a moment. Not choppy movements.

It's a good program for building the physique and increasing overall strength. I see subtle changes in my physique on a somewhat regular basis, and I'm getting stronger on my lifts, so I can't complain!

The trick is finding what works for you. And remember that most of the time, less is more.


I mainly stick to compound exercises, but I throw in some isolation work too because I think that's very important if you're into physique building

 

[brownstown89]

lol thats like when your new to weightlifting u want to do every machine in the gym.. but u really should go heavier and do less movements and cycle movements every couple weeks.

 

[EasyEJL]

well, I have to hand it to you, you've got the new award for worst workout routine i've seen. I can only imagine what sort of weight some of those are done with, and how much time each day you are wasting in the gym. I keep trying to count how many sets you are doing, and I mentally wander off after 20 and never get it on any of those body parts. Theres no way you need 20+ sets of an average of 12 reps a set for any body part

 

[waynaferd]

well, I have to hand it to you, you've got the new award for worst workout routine i've seen. I can only imagine what sort of weight some of those are done with, and how much time each day you are wasting in the gym. I keep trying to count how many sets you are doing, and I mentally wander off after 20 and never get it on any of those body parts. Theres no way you need 20+ sets of an average of 12 reps a set for any body part

Yeah, what this guy said!!

You must be doing an aerobic workout. That's the only reason I can see for so much useless movements.

 

[SemiBulimic]

Day 1 Chest:
-3x Flat Dumbbell Bench 15-12-10
3 sets of sit-ups (half crunch 25, full crunch 25, left side crunch 25, right side crunch 25) 100 total = 1 set
-3x Incline Dumbbell Bench 15-12-10
2 sets of sit-ups
-3x Decline Dumbbell Bench 15-12-10
Forearm curls
-3x Chest Press 15-12-10
Oblique side raises
-3x One Arm Machine Flys 15-12-10
-3x Low Cable Flys 15-12-10
-3x High Cable Flys 15-12-10
-3x High Cable Crosses 15-12-10
3 sets of dips at 15-12-10

Day 2 Biceps:
-3x Standing Dumbbell Bicep Curls 15-12-10
3 sets of crunches
-3x Standing Dumbbell Bicep Cross Curls 15-12-10
2 sets of crunches
-3x Seated Dumbbell Hammer Curls 15-12-10
3 sets of forearm curls
-3x Seated Incline Dumbbell Bicep Curls 15-12-10
3 sets of standing oblique side raises
-3x Standing Bicep Curls with the easy curl bar 15-12-10
-3x Standing Reverse Bicep Curls with the easy curl bar 15-12-10
-3x Dumbbell Preacher Curls 15-12-10
-3x Standing Cable Hammer Curls with the rope 15-12-10
-2x 21’s on the cable machine
3 sets of dips

Day 3 Shoulders:
-3x Standing One Arm Dumbbell Shoulder Press 15-12-10
3 sets of crunches
-3x Seated Arnold Press 15-12-10
2 sets of crunches
-3x Seated/Standing Front Shoulder Press 16-12-10
3 sets of forearm curls
-3x Seated Rear Military Press 15-12-10
3 sets of standing oblique side raises
-3x Standing Cable Vertical Raises 15-12-10
-3x Standing Straight Arm Cable Pull Downs 15-12-10
-3x Standing Cable Rear Pulls with the rope 15-12-10
-3x Dumbbell Shrugs 15-12-10
-3x Incline Dumbbell Side Lateral Raises 15-12-10
-2x Standing Alternating Dumbbell Front and Side Raises (Failure)
3 sets of dips

Day 4 Tris:
-3x Bent Over Dumbbell Tricep Extensions 15-12-10
3 sets of crunches
-3x Standing Dumbbell Rear Tricep Extensions 15-12-10
2 sets of crunches
-3x Double Hand Dumbbell Overhead Extensions 15-12-10
3 sets of forearm curls
-3x Seated Dumbbell Front Tricep Extensions 15-12-10
3 sets of standing oblique side raises
-3x Seated Dumbbell Press 15-12-10
-3x Skull Crushers 15-12-10
-3x Standing Reverse Cable Tricep Extensions 15-12-10
-3x Standing V-Bar Cable Push Downs 15-12-10
-3x Standing Single Arm Pull Backs 15-12-10
-3x One Arm Reverse Cable Tricep Extensions 15-12-10
-3x One Arm Regular Cable Tricep Extensions 15-12-10
-3x Vertical Cable Push Downs with the rope 15-12-10
-3x Leaning Over Head Cable Tricep Extensions with the rope 15-12-10
3 sets of dips

Day 5 Back:
-3x Iso Lateral Front Lat Pull Down Machine 15-12-10
3 sets of crunches
-3x Iso Lateral High Row Machine 15-12-10
2 sets of crunches
-3x Bent over V-Bar Upright Rows 15-12-10
3 sets of forearm curls
-3x Cable Lat Pull Down 15-12-10
3 sets of standing oblique side raises
-3x Cable Rear Lat Pull Down 15-12-10
-3x Cable V-Bar Pull Down 15-12-10
-3x Seated V-Bar Rows 15-12-10
-3x Seated Wide Bar Rows 15-12-10
3 sets of plate front raises
-3x Weighted Back Extensions 15-12-10
-3x Seated Bent over Dumbbell Lateral Raises 15-12-10
-3x Dumbbell Pullovers 15-12-10
3 sets of Wide Grip Pull-ups

To OP, are you serious? or just mental? Even the most juiced up retard wouldn't consider that and if by some chance you can make it through one day of that you will be using a weight that is negligible and therefore worthless. You carry on regardless though and buy your latest FLEX on the way home from that workout.

 

[freqtravel]

Your missing some finger and toe exercies on Day 6 and 100 laps around Lake Michigan on Day 7. Once you do that you will have a full routine.

 

[cmc]

Nice...finger and toe exercises.

 

[EasyEJL]

So to give the "what you should do" part, take any of those bodyparts, and do no more than 3 or 4 of those exercises per workout, with as heavy a weight as you can manage, and do one of the set groups (whatever exercise you do second) as whatever weight you can manage to reach failure at 6-8 reps for all 3 sets. you'll see a lot better results, and be in the gym half the time

 

[mooch2321]

LEGS?????

 

[mooch2321]

http://www.professionalmuscle.com/forums/redirect-to/?redirect=http://www.youtube.com/watch?v=nppzGV1U8y8

here i pulled this video off another site...you really need to watch it....this is a hundred percent true...other than the part about bodybuilders...

 

[Joshua86]

Some of you don't have to dog this guy just because he came up with a crazy routine. Crazy routines are a dime a dozen around these forums. We're here to educate, not rip him a new one. I'm just saying, you can educate without sounding demeaning. We all started somewhere with a certain amount of knowledge. Some of us know this stuff, but most people don't or are still learning. Hell, everyone should always be learning, but some people are obviously at a higher place than others.

Peace

 

[freqtravel]

Some of you don't have to dog this guy just because he came up with a crazy routine. Crazy routines are a dime a dozen around these forums. We're here to educate, not rip him a new one. I'm just saying, you can educate without sounding demeaning. We all started somewhere with a certain amount of knowledge. Some of us know this stuff, but most people don't or are still learning. Hell, everyone should always be learning, but some people are obviously at a higher place than others.

Peace

I agree fully. I should have withheld my comment. However, it does look just like his previous post: anabolicminds.com/forum/steroids/137333-what-do-you.html#post2163208

And if you check his history he asks the same questions 5-6 times on multiple threads.

 

[rab71]

You want to keep your workouts to around an hour long. No offense that would take me days.

Like the guys mentioned take around four of your fav's then mix it upo evey couple of weeks. Good luck!

 

[Nolanaf67]

Alright alright relax people. I was sent the routine by this dude and I did try it for a week and it is extremely pointless to have all that crap in a routine. I don't mind the negative reactions because it was to be expected. So it's all good. I can post my normal routine if anyone has doubts? lol I don't want to be "that guy" if ya know what I mean.