Hows This For My Next (Future) Workout

[mbt9000]

Monday: Chest
3 x 10 Bench Press: 50kg
3 x 10 Chest Flyes: 9.2kg
3 x 15 Push-Ups

Tuesday: Arms
3 x 10 Barbell Curls: 35kg
3 x 10 Tricep Dips
3 x 10 Forearm Rollers: 2.5kg

Wednesday: Shoulders
3 x 10 Shoulder Press: 30kg
3 x 10 Seated Side Laterals: 6.8kg
3 x 10 Seated Front Raises: 6.8kg

Thursday: Back
3 x 10 Barbell Rows: 45kg
3 x 10 Pull-Ups
3 x 15 Dorsal Raises

Friday: Legs
3 x 10 Squats: 50kg
3 x 10 Stiff Leg Deadlifts: 45kg
3 x 15 Calve Raises

Saturday: Off

Sunday: Off


Tell Me Wot u fink guys :)

[juggledex]

It's ok for a basic five day split. I still believe a split is too advanced for your body, but at least your training.

The one major thing I'd suggest is switching the Front Lateral to Rear Laterals ( http://youtube.com/watch?v=7CGp-HUz5uI ). The reason for this is, you have nothing to hit the rear deltoid effectively. All your chest exercises hit the anterior deltoid, thus there is no reason to isolate the muscle on its own. It will balance out your shoulders and give them a nice, rounded appearance if you isolate the posterior deltoid more.

Additionally, Dorsal Raises (aka Superman) target the similar muscle groups as Stiff Leg Deadlift. You may be better off doing these two the same day or further apart in during the week.

[mbt9000]

well ive just dun some little research of my own and ive come up with this:

Monday: Legs
3 x 10 Squats: 50kg
3 x 10 Stiff Leg Deadlifts: 45kg
3 x 15 Calve Raises

Tuesday: Chest
3 x 10 Bench Press: 50kg
3 x 10 Chest Flyes: 9.2kg
3 x 15 Push-Ups

Wednesday: Back
3 x 10 Barbell Rows: 45kg
3 x 10 Pull-Ups
3 x 15 Dorsal Raises

Thursday: Shoulders
3 x 10 Shoulder Press: 30kg
3 x 10 Seated Side Laterals: 6.8kg
3 x 10 Bent Over Laterals: 6.8kg

Friday: Arms
3 x 10 Barbell Curls: 35kg
3 x 10 Tricep Dips
3 x 10 Forearm Rollers: 2.5kg

Saturday: Off

Sunday: Off


I Think this is good coz, your at your ''freshest'' at the beggining of the week so ur wanting to train the biggest bodyparts first, so large to small. right?

[mbt9000]

well is it any better guys??

[Fatman]

I used to do splits when I was starting to work out. Sure, I got some beginner gains, but so do people who work out on a Bowflex machine (probably). Over the years I gradually stopped thinking in terms of "bodyparts" and more in terms of "movement". Funny thing is, my arms grew at least an inch since I cut out most of the direct arm work. Ditto for the rest of my "bodyparts". Split routines by movements/lifts worked (eg. press day, pull day, leg day), not biceps day/back day etc. Or at least integrate biceps and back into one session, chest and triceps into another session. I'm kind of sounding like a broken record in this thread, aren't I?

[mbt9000]

so wud u reccomend a push, pull & leg day

could u make me 1 plz :)

uno about 4 exercise's each

with 3 x 10 each exercise

thankyou :)

[Fatman]

so wud u reccomend a push, pull & leg day

could u make me 1 plz :)

uno about 4 exercise's each

with 3 x 10 each exercise

thankyou :)


I have done eactly that in your "3 exercises per day" section. And I PM'd you another one. Refer back to those and happy lifting.