is my workout ok??

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    parsovl's Avatar
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    Smile is my workout ok??


    Hi I've been working out on & off now for a few years. But have only recently started training seriously (I plan an epi cycle in the near future)...... At the moment I only workout at home with dumbbells & bench. Can anyone please look over my workout program and maybe give me any advice on maybe how to re-order it if need be or any tips/comments on how it could be improved if necessary? My week is as follows (all sets at present are x3 & include 10-12 reps)
    Mon:
    Chest press (10kg x2)
    Incline fly (7.5kg x2)
    Pullover (10kg)

    Tues: rest

    Weds:
    Front lateral raise (5kg)
    Seated dumbell press (7.5kg x2)
    Upright row (10kg x2)
    1 arm row (10kg)
    1 arm seated press palms in (10kg)

    Thurs: rest

    Fri:
    Dumbbell press palms in (7.5kg x2)
    2 arm extent ion (10kg)
    Bent over kickback (7.5kg x2)
    Hammer curl (7.5kg x2)
    Twisting standing curl (7.5kg x2)

    Sat: rest

    Sun:
    Static lunges (7.5kg x2)
    Closed leg squat (10kg x2)

    Is this OK guys or any changes?? Please be aware I have only about 1yr ago got over illness & although quite fit now am having to use low weights till strength gets a little better? I am however starting to see some significant results! Any advice would be very much appreciated........

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    what are your goals??

    why not use a proven program?
    you can call me "ozzie" for short.
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    I need to build up my upper body as much as possible due to loosing a lot of weight due to I'll health. I have looked at different workouts but just made this my own weekly workout as they're mainly excersises I enjoy, is there any other workouts you could recommend?
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    Just gonna chime in to say you should probably workout seriously to achieve full natty potential before you run a steroid. Just my opinion. But yeah proven programs work... Hence proven.

    I definitely understand using what you like. But give one a shot there are plenty out there
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    You are not going to build a good balance with that workout. You will build your upper body and overall strength by working in legs more. The biggest mistake I see people make is neglecting their wheels when it comes to overall build and strength.
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    What should I do then? Just more work on legs on Sunday routine or factor them in another day as well? So I work them twice a week instead of just on Sunday? I totally understand I have to work legs aswell. So*are you guys saying it is OK just needs more legs? Or just to scrap it & find something else?
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    Quote Originally Posted by parsovl View Post
    I need to build up my upper body as much as possible due to loosing a lot of weight due to I'll health. I have looked at different workouts but just made this my own weekly workout as they're mainly excersises I enjoy, is there any other workouts you could recommend?
    so im guessing mass is your goal? if so, PHAT by layne norton and the super squat program is a good way to go. im no bodybuilder so i generally leave that stuff to others. im sure someone else will post some great proven mass building programs. i do know eating more helps immensely in gaining mass.
    you can call me "ozzie" for short.
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    I'm not bodybuilder either, but my sports require mass and speed/agility. PHAT is great for getting the best of both strength and hypertrophy workouts and I would also recommend that to anyone. To build nice solid mass, my opinion is that you need to concentrate on legs, back, chest/shoulders- in that order, but obviously not neglecting one or the other.
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    Yeah, what the others have said. And don't think of leg, hip or bending exercises as just lower body, as they load the spine (compound/standing exercises) the most and build the largest structures of the body thus making the biggest changes in fitness and mass gains. The back, hips. legs contain about 75%-80% of the body's muscle mass, increasing that will have the biggest impact on your entire body.

    2 cents...
    I am also on the soap box to say, steer clear of PH's and get as absolutely as far as you can, naturally and eating good food, so this becomes a life long endeavor and habit.
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    I second no PH and thirded PHAT
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    You are pressing and squatting with 20 pounds!!!
    Forget the ph's and buy some more weights for your gym or maybe a membership at a gym.
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    20kg!!
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