What do you think of my workout plan?

Running Bing

Okay im 21, 5' 10, 156lbs, I imagine between 15%-20% body fat. I have done some weights in the past but stopped after a short amount of time and I am now hoping to get into it. My main goal is to build muscle mass. I devised a workout plan for myself and just want to see if people more knowledgeable than myself think it is any use. Here it is:


Wednesday
Chest/Biceps/Triceps

Bench Press(3x10)
Barbell Fly’s (3x10)
Bicep Curl (2x6)
Hammer Curl (2x6)
Triceps Extension (3x10)


Friday
Shoulders/Back

Upright Row(3x10)
Bent Over Row (3x10)
Shoulder Press (3x10)
Dumbbell Raises (3x10)

Sunday
Legs

Calf Raises (4x12)
Leg Raises (4x12)
Squats (4x12)
Lunges (4x12)


If any more info is needed just ask. Thanks.

Chunks

If you want a better gain i'd go by the rule of thumb of 3 exercises per muscle group instead of the 2 per group you have.

Other than that it seems alright. Although where's the core exercises? there's not much point in having muscle mass and gain without a strong core..... everything revolves around it and it's involved in every movement.

If it was me I'd add deadlifts and cut out some of the isolation exercises. Don't forget to eat.

ali.c

Deleted User wrote:

If it was me I'd add deadlifts and cut out some of the isolation exercises. Don't forget to eat.

Agree totally, compound excercise are great, though isolation excercises have there place. You could through some pull-ups and deadlifts into your back day. Add tricep dips to your tricep day.
Personally if i'd the reps on the leg day back to 8-10 range but thats only something small.
When weight training the key is to increase the weights that you are using to maintain the amount of work your doing in the gym!

Running Bing

Alright three really helpful responses already, good stuff:D

Chunks what are core excercises?


I was tiptoeing around adding tricep dips and deadlifts actually so thats kinda made my mind up. If there are any other good compound exercises people would recommend fire away, I am making an effort to include as few isolation exercises as possible.


The problem is I work out at home and I dont have a massive weight set at the moment so for the leg excercises Im kinda maxing my set out. Think Ill need to invest!

Corksham

Best of luck with the training, do you intend to do any cardio or will it be all weights based?

Running Bing

Corksham wrote:

Best of luck with the training, do you intend to do any cardio or will it be all weights based?

Thanks Corksham. I play 5-a-side football once a week so Im gonna leave it at that for the first few months anyway. Then Ill probably gradually start introducing a bit of regular cardio.

Colm_OReilly

Ditch the following:

Flys, bicep curls, hammer curls, tricep extensions, calf raises, leg raises.

Include deadlifts, dips, pull ups (weight the dips and pull ups as necessary)

Squat more, mixing it up (front, back, overhead)

Colm

Running Bing

Colm_OReilly wrote:

Ditch the following:

Flys, bicep curls, hammer curls, tricep extensions, calf raises, leg raises.

Include deadlifts, dips, pull ups (weight the dips and pull ups as necessary)

Squat more, mixing it up (front, back, overhead)

Colm

Really, you would recommend no specific arm exercises whatsoever? My arms are pretty scrawny and are the main things I want bulked up.....Would I get enough from just doing the other exercisies?

iascanmore

OP check out some of Chad Waterburys programs on t-nation, he advocates total body training using mostly heavy compound lifts, eg here's what I did earlier this evening, 4 sets of 6 at my 8RM so heavy enough to get a sweat going...

I do A1 then A2 rest 60 secs, A1, A2 rest etc, etc

A1 Back Squat
A2 Bent Over Rows or Seated Cable Rows
B1 DB Military Press
B2 Lunges
C1 Standing Calf Raises
C2 Incline Bench Press

Saturdays workout will be:

A1 Deadlifts
C2 Reverse Crunch
A2 Dips or Decline Bench Press
C1 Seated Calf Raise or Donkey Calf Raise
B1 Chin-ups or Pulldowns
B2 DB Triceps Extension

3 * 12 @ 14RM.

Next Monday again is a bit different. Totally shake things up every 4-8 weeks.

I like his stuff a lot, been doing various progs for about 6 months now. Obviously throw in your own blends where approp. I found them very useful when starting out as I had no idea where to begin. I'm eating pretty much bang on maintainence cals (very clean), losing fat and building muscle. I do light stuff on in between days (a swim, some skipping etc). Don't know exact figs but probably gone from 30% fat to 15% odd since Jan.

Check out http://www.t-nation.com/readTopic.do?id=1140463&pageNo=0 for one of my favourites.

ali.c

Babybing wrote:

Chunks what are core excercises?

Core muscles are the deep muscles of the waist, abdomen and back which work in a stablising capacity and help you maintain balance and prevent injury etc. As they are the deep muscles you dont have to work them directly, excercises that i am using at the moment are overhead squats and lunges. Deadlifting and heavy squating also work the core.

Babybing wrote:

The problem is I work out at home and I dont have a massive weight set at the moment so for the leg excercises Im kinda maxing my set out. Think Ill need to invest!

You could do pistols one leg squats, details here http://www.powerathletesmag.com/pages/pistols.htm
I am not saying that you should not do regular squats or anything but with limited resistance at the moment these might be an option for you to work in at some point. great for the core too AFAIK.

Hanley

Babybing wrote:

Okay im 21, 5' 10, 156lbs, I imagine between 15%-20% body fat. I have done some weights in the past but stopped after a short amount of time and I am now hoping to get into it. My main goal is to build muscle mass. I devised a workout plan for myself and just want to see if people more knowledgeable than myself think it is any use. Here it is:


Wednesday
Chest/Biceps/Triceps

Bench Press(3x10)
Dumbbell Bench (3x10)
flys 1x15
Dips 3x6-8 (weighted if neccessary)
Heavy dumbbell extenstions 3x6
Bicep Curl (3x6)
Hammer Curl (2x6)



Friday
Shoulders/Back
Deadlift 3x6
Bent Over Row (3x10)
Pulls ups 3x the most you can do minus 1 rep
Shoulder Press (3x10)
Dumbbell Raises (3x10)
Shrugs 3x6-10

Sunday
Legs

Squats (4x12)
Leg Press 3x12,1x20
Lunges (4x12)
Calf Raises (4x12)
Leg Raises (4x12)


If any more info is needed just ask. Thanks.

Looks fairly good really, there's just a few things I'd change around if I was doing it. Solid stuuff tho, no "useless" exercises in there.

Running Bing

Once again thanks for the responses guys. Ive changed things about a bit now.

On my Leg day I now do the following:

Squats
Lunges
Deadlifts
overhead Squats


and I have added Pull Ups to my shoulder/back day and dips to my Chest/arm day.


Just did the leg excercises today for the first time......I dont want to see any stairs for a week:eek:

walt0r

Animality"!!$!$!$!$!

Hanley

Babybing wrote:

Once again thanks for the responses guys. Ive changed things about a bit now.

On my Leg day I now do the following:

Squats
Lunges
Deadlifts
overhead Squats


and I have added Pull Ups to my shoulder/back day and dips to my Chest/arm day.


Just did the leg excercises today for the first time......I dont want to see any stairs for a week:eek:

If I may be so bold as to suggest something...


Do the O/H squats first. Great warm up and flexability exercise and since you can't really go heavy on them it won't tire you out too much.

And do like RDL's or SLDL's instead of the regular DL's and save them for your back day.

I'd say you're probably wrecked after all the squatting so you wouldn't have as much to give to the DL's as if you were fresh.