Program structure advice

amazingemmet

I'm making a new program at the moment and i've got a list of exercises i want to include but am not sure which way to structure them so any advice would be great.

Deadlifts
Squats
bench press
Fly
pull downs
military press
lateral raises
pull ups
clean and press
dips
push up
crunches
heel lifts
back hyper extensions
and gluteal thingys (don't know the name but its body weight)

I do acrobatics training monday and tuesday, and teach gymnastics on saturdays, so i can only train wednesday, thursday, friday or sundays.
Emmet

pwd

do wed fri sun. do all back exercises one day, all leg ones another day, and all leg ones on the other day.
If hyper back extensions are what i think they are i don't think they are necessary if you are doing deadlifts
You probably stress muscles quite a bit in gymnastics..? Might be better to only do weights twice a week so you have time to recover.

Boru.

Hi amazingemmet,

What pwd advises is good but I'd like to expand on it a bit. He's recomending a three day split, a common program that allows adequate time to rest between each muscle groups workout. Keep things easy and helps prevent over training.

That siad I'd like to advise on the specific exercises in each workout. The best way to do this is to follow logical bodypart sequence. or LBS. This basically entails starting with the exercises that involve the most muscle - compound movements such as the bench press, and then work down to target specific muscle groups like dips.

Try to selcet two compound movements and an isolation exercise. So for instance if your doing a chest workout go with a bench, dumbbell flyes and dips in that order. That way you work the major mass of the chest, arms and shoulders, then focus on the chest (inner aspect) and finally the triceps of the arm.

Depending on your goals alter the no. of repetitions and sets. A quick search of the threads will show you which are appropriate.

Hope this helps,