Any and all info is appreicated..
I have read several logs, but there are not to many who are only working out three times a week like me, Most are 4 or more times a week..
( If this is posted in the wrong area, let me know, and I will move it )
Ok guys and Gals, I need your help and advice ( please )
I have been reading several training logs, and have gotten and taken some really good info away from it with me.
I am looking for some help developing a workout schedule that will work for me. I only allow myself 3 days sometimes 4 days a week to train because I want to spend as much time with my children as possible. I also work 9 to 10 hrs a day, so time with them is limited. That is why only 3 days are left for training.
The way I am training right now is not correct.. ( I am over training from what I have read.)
Oh yeah, I have a damaged shoulder right now, and flat bench is really not an option.. But, for some reason, I can do the close grip flat bench with no problem.
This is my current training routine..
Monday: All upper body
Chest:
DB flat bench 3 sets of 8 to 10 reps going up in weight.
DB Incline bench press 3 sets of 8 to 10 reps going up in weight
Flies 3 sets of 8 to 10 going up in weight ( Does not hurt shoulder for some reason )
Front Pull downs 3 sets of 8 to 10 sets going up in weight
And about 3 other machines that use free weights that deal with the chest that I do not know the name of. But they work good. And I do them 3 sets of 8 to 10 reps
Wide grip push ups 3 sets of 20 to 30 reps
Biceps:
Standing DB curls 3 sets of 8 to 10 reps
Hammer curls curls 3 sets of 8 to 10 reps
Curl bar curls 3 sets of 8 to 10 reps
Preacher Curls curls 3 sets of 8 to 10 reps
Sometimes reverse curls
Triceps:
Skull Crusher curls 3 sets of 8 to 10 reps
Triceps pushdowns curls 3 sets of 8 to 10 reps
One handed cable push curls 3 sets of 8 to 10 reps
Close handed pushup curls 3 sets of 20 to 30 reps
Kickbacks 3 sets of 8 to 10 reps
And not sure of the machine name, but it is also a push down machine that deals with triceps.
Shoulders:
Not much I can do...
Upright rows hurt and so do lateral raises.
I do one machine that works on my rear delts. ( hurts alittle )
Push ups work on delts if I am not mistaken.
Pull downs front and rear 3 sets of 8 to 10 reps
Over head Presses 3 sets of 8 to 10 reps
Traps:
DB should shrugs curls 3 sets of 8 to 10 reps
Barbell shoulder shurgs curls 3 sets of 8 to 10 reps
Seated Shrugs on a machine that uses free weights also.
Back:
Front and rear Pull Downs 3 sets of 8 to 10 reps
Seated cable rows 3 sets of 8 to 10 reps
And a few pull back machines that work on your back.
TUESDAY : OFF
WEDNESDAY : Leg day
Squats 3 sets of 8 to 10 reps
I use two different sleds. 3 sets of 8 to 10 reps
Leg extensions 3 sets of 8 to 10 reps
Leg curls 3 sets of 8 to 10 reps
Calf raises 3 sets of 8 to 10 reps . On two different machines
THURSDAY : OFF
FRIDAY : UPPER BODY
Same as Monday...
I know this is way over training from what I have read, so what I would like your help with is..
Show me what would be a good way to break the muscle groups down so that they would only be getting trained once a week as everyone or most everyone on here says to do.
I have looked at several different ways to do this and have some ideas, But I want to get some advice from people on here who actually know what will work or should work for me and my schedule.
Yeah, I know I am long winded..
Also, if you need the info, I am 38 yrs old, 171 lbs, I am 5ft
10 inches tall. I am looking to gain lean muscle. I am also working keeping my diet as clean as I can everyday with some desent success.
I am currently taking Rebound Reloaded along with Chaos, and liking it ... Plus 100% On Whey. Twice daily on workout days .
Thanks for your help and advice, It is appreicate.
I have read several logs, but there are not to many who are only working out three times a week like me, Most are 4 or more times a week..
( If this is posted in the wrong area, let me know, and I will move it )
Ok guys and Gals, I need your help and advice ( please )
I have been reading several training logs, and have gotten and taken some really good info away from it with me.
I am looking for some help developing a workout schedule that will work for me. I only allow myself 3 days sometimes 4 days a week to train because I want to spend as much time with my children as possible. I also work 9 to 10 hrs a day, so time with them is limited. That is why only 3 days are left for training.
The way I am training right now is not correct.. ( I am over training from what I have read.)
Oh yeah, I have a damaged shoulder right now, and flat bench is really not an option.. But, for some reason, I can do the close grip flat bench with no problem.
This is my current training routine..
Monday: All upper body
Chest:
DB flat bench 3 sets of 8 to 10 reps going up in weight.
DB Incline bench press 3 sets of 8 to 10 reps going up in weight
Flies 3 sets of 8 to 10 going up in weight ( Does not hurt shoulder for some reason )
Front Pull downs 3 sets of 8 to 10 sets going up in weight
And about 3 other machines that use free weights that deal with the chest that I do not know the name of. But they work good. And I do them 3 sets of 8 to 10 reps
Wide grip push ups 3 sets of 20 to 30 reps
Biceps:
Standing DB curls 3 sets of 8 to 10 reps
Hammer curls curls 3 sets of 8 to 10 reps
Curl bar curls 3 sets of 8 to 10 reps
Preacher Curls curls 3 sets of 8 to 10 reps
Sometimes reverse curls
Triceps:
Skull Crusher curls 3 sets of 8 to 10 reps
Triceps pushdowns curls 3 sets of 8 to 10 reps
One handed cable push curls 3 sets of 8 to 10 reps
Close handed pushup curls 3 sets of 20 to 30 reps
Kickbacks 3 sets of 8 to 10 reps
And not sure of the machine name, but it is also a push down machine that deals with triceps.
Shoulders:
Not much I can do...
Upright rows hurt and so do lateral raises.
I do one machine that works on my rear delts. ( hurts alittle )
Push ups work on delts if I am not mistaken.
Pull downs front and rear 3 sets of 8 to 10 reps
Over head Presses 3 sets of 8 to 10 reps
Traps:
DB should shrugs curls 3 sets of 8 to 10 reps
Barbell shoulder shurgs curls 3 sets of 8 to 10 reps
Seated Shrugs on a machine that uses free weights also.
Back:
Front and rear Pull Downs 3 sets of 8 to 10 reps
Seated cable rows 3 sets of 8 to 10 reps
And a few pull back machines that work on your back.
TUESDAY : OFF
WEDNESDAY : Leg day
Squats 3 sets of 8 to 10 reps
I use two different sleds. 3 sets of 8 to 10 reps
Leg extensions 3 sets of 8 to 10 reps
Leg curls 3 sets of 8 to 10 reps
Calf raises 3 sets of 8 to 10 reps . On two different machines
THURSDAY : OFF
FRIDAY : UPPER BODY
Same as Monday...
I know this is way over training from what I have read, so what I would like your help with is..
Show me what would be a good way to break the muscle groups down so that they would only be getting trained once a week as everyone or most everyone on here says to do.
I have looked at several different ways to do this and have some ideas, But I want to get some advice from people on here who actually know what will work or should work for me and my schedule.
Yeah, I know I am long winded..
Also, if you need the info, I am 38 yrs old, 171 lbs, I am 5ft
10 inches tall. I am looking to gain lean muscle. I am also working keeping my diet as clean as I can everyday with some desent success.
I am currently taking Rebound Reloaded along with Chaos, and liking it ... Plus 100% On Whey. Twice daily on workout days .
Thanks for your help and advice, It is appreicate.