Grouping weight workouts

simon333

Hey,

I've started focusing more on resistance/weights in the gym rather than mostly cardio. I want some type of regime. But I'm not sure what exercises should I do on each day.

e.g.
Day 1: Chest, shoulders, abs, triceps
Day 2: Biceps, back
Day 3: Legs

What would I be better off doing on the same days? The gym trainer said to balance things out so that, say, your shoulders don't get fecked after doing too many exercises in one session that focus on them.

Simon

BossArky

Day 1: Chest , shoulders, abs, triceps
bench press, fly, military press, lateral raise, leg raise, push ups, dips

Day 2: Biceps, back
pull ups, chin ups, rows, deadlift (standard), curls

Day 3: Legs
squat, deadlift (stiff leg), lunges, split squats, calf raise

simon333

Cool, thanks for the examples.

I've never done any bench pressing kind of thing, with the bar with weights on both sides, whatever that's called Maybe I should book a session with the gym trainer to show me...

BossArky

Start off bench pressing with dumbbells. Your arms may shake all over the place initially. Mine did.

Important to not overdo bench pressing though. If you are just starting off then put more time into learning to squat (legs)and deadlift(back). That is what I'd do if I could go back in time.

aye

simon333 wrote: »

Cool, thanks for the examples.

I've never done any bench pressing kind of thing, with the bar with weights on both sides, whatever that's called Maybe I should book a session with the gym trainer to show me...

yep good idea.
he/she can help you with form and you can figure out the weights you can lift for individual exercises.

TKD SC

BossArky wrote: »

Day 3: Legs
squat, deadlift (stiff leg),

Sorry to hijack thread, but just have a quick q's on straight leg deadlift...

There's two kinds: straight leg, straight back and just straight leg. I've mainly been doing normal DL's and squats recently, but going to try straight DL tomorrow morn.

I'd have a preference for straight leg (bend back) but is it dodgy not keeping your back straight for lifts?? Presumably you start off with pretty light weight?

Thanks!

Simon

To the OP: another good hamstring one is weighted back extension - use the back extension 'machine' while holding a weight - think exrx website should have a description...

BossArky

TKD SC wrote: »

There's two kinds: straight leg, straight back and just straight leg.

I think you are wrong there. If you are doing a stiff leg deadlift with a round back you are askign for trouble. Keep your back straight. If you cannot then you probably need to stretch your hamstrings a few inches :pac:

TKD SC

BossArky wrote: »

I think you are wrong there. If you are doing a stiff leg deadlift with a round back you are askign for trouble. Keep your back straight. If you cannot then you probably need to stretch your hamstrings a few inches :pac:

I haven't tried it yet!! There seems to be a straight leg, straight back version as you say: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

but also this one which bends the back:
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

I take it straight back version is the way to go so?? Does make sense to me re keeping back straight in anything you do?

Thanks again

Al_Fernz

The back should always be arched slightly when performing deadlifts - never ever round it. If you cannot do a stiff leg DL with the correct ROM it is most likely a hamsting flexibilty issue.

I would recommend just using the bar or maybe a small amount of weight - and perform the exercise with the best ROM you can do without rounding the back. This should help with the hamstring flexibility issues. Also look at doing hypers and glute ham raises - and make sure to stretch properly too.

TKD SC

Thanks for that.
Guess the exrx link to the guy bending (rounding) his back so is just a bad way of doing straight leg dl and should be avoided?

No hamstring flexibility issues!! Haven't actually done this yet - just wanted advise before I do!! Will do the straight / arch back version so.

Cheers

Simon

BossArky

TKD SC wrote: »

I haven't tried it yet!! There seems to be a straight leg, straight back version as you say: http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

but also this one which bends the back:
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

I take it straight back version is the way to go so?? Does make sense to me re keeping back straight in anything you do?

Thanks again

Ok, I haven't seen the round back one before. I would think that it is slightly dodgy to be trying that one out if you are new to the exercise. I would suggest sticking with keeping your back straight, and not standing on a platform.