Please look at my workout!!

  1. New Member
    lift or die's Avatar
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    6'6"  245 lbs.
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    Mar 2009
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    Please look at my workout!!


    I combined a couple of different workouts that I know and was wondering what everybody thought of them. If you have any advice on something you would change or something you would add, I would greatly appreciate it.

  2. New Member
    lift or die's Avatar
    Stats
    6'6"  245 lbs.
    Join Date
    Mar 2009
    Posts
    149
    Rep Power
    144
    Level
    11
    Lv. Percent
    31.46%

    Monday

    Chest
    Dumbell Flys 3 x 10
    Dumbell Incline 3 x 8
    Dumbell Flat 3 x 8
    Dumbell Decline 3 x 8

    Cable crossovers 3 x 15
    Pushups 3 x F

    Biceps
    Dumbell Curls 3 x 10
    Hammer Curls 3 x 10
    Reverse Cable Curls 3 x 10
    Seated Cable Curls 3 x F


    Abs
    Bicycle 3 x 30
    Captain's Chair Leg Raise 3 x 30
    Exercise Ball Crunch 3 x 30
    Lower Bench Abs 3 x 30
    Full vertical Crunch 3 x 30
    Heel touches 3 x 30

    Cardio
    Time _______
    Distance _______

    Tuesday

    Back
    Barbell Bent Rows 3 x 8
    1 Arm Dumbell Rows 3 x 8
    T- bar Rows (Heavy) 3 x 6
    Seated Pulley Rows 3 x 10
    Lat Pull downs 3 x 10
    Chin Ups 3 x F

    Triceps
    Skullcrushers 3 x 10
    Dips 3 x F
    Standing Dumbell extension 3 x 8
    Cable Pushdowns 3 x 10
    Close Grip Bench 3 x 8-10


    Cardio
    Time _______
    Distance _______

    Wednesday
    OFF

    Cardio-- Play basketball

    Thursday

    Legs
    Squats 3 x 5
    Leg Extensions 3 x 10-12
    Calf Raises 3 x 15-20
    Leg Press 3 x 15-20

    Forearms
    Dumbell Wrist Flippers(Heavy) 3 x 6
    PD Wrist Curls 3 x 10
    Finger Tip Raises 3 x 15
    Cable Forearm Curls 3 x 12


    Weighted Abs
    Cable abs (ball and pulldowns) 3 x 10

    Abs
    Bicycle 3 x 30
    Captain's Chair Leg Raise 3 x 30
    Exercise Ball Crunch 3 x 30
    Lower Bench Abs 3 x 30
    Full vertical Crunch 3 x 30
    Heel touches 3 x 30


    Cardio
    Time _______
    Distance _______

    Friday

    Shoulders
    Dumbell Shoulder Press 3 x 10
    Upright rows 3 x 10
    Dumbell Lateral Raises 3 x 10
    Dumbell Front Raises 3 x 10
    Reverse Lateral Raises 3 x 10

    Shrugs 3 x 10

    Biceps
    Close chin ups 3 x 10
    Reverse Preacher Curls 3 x 10
    Concentration Curls 3 x 10
    Cable Curls 3 x 10


    Abs
    Ball exercise 3 x 30
    Crunches 3 x 30
    Bicycle 3 x 30
    Lower Bench Abs 3 x 30
    Heel touches 3 x 30


    Cardio
    Time ______
    Distance ______
  3. Senior Member
    youngandfree's Avatar
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    5'9"  185 lbs.
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    Achievements Posting Pro

    What is your goals? You must be a big guy from your stats, but are you a "seasoned veteran" to lifting, or are you fairly new and are looking to get in better shape? Either way, I would say there is quite a bit of unecessary volume on some days. I think you would have a very hard time recovering from this unless it was short term to shock your system, or you were "on cycle" to maximize recovery. You definitely can cut probably 2 days of ab work. If you are working hard enough on them, you should stay sore long enough that you shouldn't be able to do that much 2 days in a row without being in some pain. I would probably take off 1 exercise per body part except maybe legs. On leg day i would possibly substitue leg press for some hamstring work, leg curls or stif leg deads. Shoulder work seems ok, you could superset all the DB raises together to add some intensity.
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  4. New Member
    workingman16's Avatar
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    5'11"  198 lbs.
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    Jun 2009
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    Wow... I totally agree with young and free.

    If your a seasoned vet than you may be able to recover in time. With your back workout, I don't see any exercises that target your lower back. No hyperextensions? And leg days you are working your quads hard without working your hamstrings hard. I would add RDL's or Good Mornings. That will hit both your hamstrings and lower back. And thats whats up. Lately I've been using these workouts on vastmuscle.com because they don't focus just on the quad like you did. Their plans make sure you hit every part of the leg... I love it
  5. New Member
    lift or die's Avatar
    Stats
    6'6"  245 lbs.
    Join Date
    Mar 2009
    Posts
    149
    Rep Power
    144
    Level
    11
    Lv. Percent
    31.46%

    well i been lifting for six years but im only 20 years old... i just really enjoy lifting and i was on some supplements but just recently got off them... you think i should change up my work out
  

  
 

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