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this is roughly my weeks workout let me no what you think

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lakie
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2009/07/19 07:41:54 (permalink)
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this is roughly my weeks workout let me no what you think

monday
chest/bisceps
 
5 sets flat benching 10
4 sets incline dumbell pressing
4 sets flys
then 2 sets of light benching to failure to finish
 4 sets dumbell curls
 4 sets hammer curls
 4 sets preacher curls with ez bar
then 2 light sets to failure
 
wedensday
back/triceps
 
5 sets lat pulldowns wide grip
3 sets lat pulldowns close grip
3 sets of t bar rows
3 sets of seated rows
3 sets of bentover single are rows
 
3 sets pushdowns
3 sets of dips
4 sets of sitting with dumbell behind head raiseing it above head not sure what you call that one
3 sets of close grip benching
2 light sets to failure
 
friday
shoulders/traps/legs
 
5 sets of dumbell presses
4 sets side lateral raises
4 sets of rear delts
 4 sets upright rows
 4 sets of shrugs
 
5 sets squats
5 sets leg press
4 hamstring curls
 
i always go for 10 reps dont like going much lower than that not really into low reps or one rep max
currently squating 95kg for sets of 10 and benching 100 kg for sets of 10
try and do cv at least 2 days a week when im not doing weights any pointers maybe other types of excercises i could do to improve at all just want to no if this is a decent workout im doing been training on and off for 5 years normally have spells of 9 month then dont go for 3 or 4 last time there was longest ever never went to gym for nearly 6 months but im giving it a good try this time and determained to stick at it for the a few years solid my goals are to get stronger and to look better shape wise eat sensible and hopefully cut the body fat downa bit but im not trying a serious cutting diet  
 
#1

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    micky
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    Re:this is roughly my weeks workout let me no what you think 2009/07/19 21:13:46 (permalink)
    Again I would do delts AFTER quads!! quads are a big big bodypart so you need to be nice and fresh to train them properly. I would knock an excercise off tri,s too many. Apart from that all good......
    #2
    lakie
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    Re:this is roughly my weeks workout let me no what you think 2009/07/20 05:51:36 (permalink)
    i did try quads first but was always knackered after them and felt i was never getting the most into delts so i tried it other wayabout my delt workout improved and i felt ok when it came time to do quads think i will train an extra day and split delts and quads up and see how i get on will take an excercise of my tricep workout thanks for the help micky apreciated
    post edited by lakie - 2009/07/20 05:54:29
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    danchubbz
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    Re:this is roughly my weeks workout let me no what you think 2009/07/20 07:02:45 (permalink)
    too much volume IMO 2-3 working sets is plenty, 5 sets is overkill and could be countre-productive
    #4
    lakie
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    Re:this is roughly my weeks workout let me no what you think 2009/07/22 17:10:44 (permalink)
    no other opinions lads good its good to hear what other lads think
    #5
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