Legs and Biceps

Scioch

Can I or should I do Biceps more than once a week ? I currently do all exercises once a week with the exception of wrist curls which I do twice. I notice a huge difference in my forearm development compared to the rest of my body. I have workout out for two months now should I start doubling up on some things if the muscles recover in time ?

Also do legs the day after I do back and my legs are usually still reeling from deadlift. Should I leave a day or two in between to sort that or is it all good ?

Current workout routine is as follows.

Monday - Chest
Bench
Incline Bench
Flys
Incline Flys
Pullovers

Tuesday - Shoulders
Arnold Press
Lateral Raises
Bent over Laterals
Front Raise
Wrist Curls

Wednesday - Back
Deadlift
Shrugs
Barbell rows
Supermans

Thursday - Legs
Squat
Lunge
Leg Extensions
Reverse Extensions
Calf Raise

Friday - Arms
Barbell Curl
Dumbbell Curls
Hammer curls
Skull Crushers
Dips
Wrist Curls

Is that a good routine or have I make a few rookie mistakes ? I have plenty of time on my hands so I'd even throw in a Saturday or Sunday workout if it would be of benefit. But I only have barbell, dumbbell and bench to work with. I dont use a gym.

boomtown84

If you have only started 2 months ago I reckon you need to scale it back a bit. Go for 3 full body workouts a week, mainly compound movements and maybe arms once/twice a week.
Up the weights every week on each exercise and build a solid level of strength before you start isolating certain muscle groups.
The compound movements will build up strength for the whole body and can be done with the equipment you have too.

Scioch

Would something like this be what your talking about ?

Monday - Thursday - Saturday
Flat Bench
Squat
Deadlift
Clean & Press
Military Press
Bent Over Row
Upright Row
Pull Over
Dips

Wednesday - Sunday
Barbell Curl
Dumbbell Curls
Skull Crushers
Wrist Curls

Doing 4 sets of 10-12


Or is that too much for one workout or really badly laid out in the week ?

Scioch

Just to add too in case it makes a difference. 90kg 5ft 11 - main goal is to lose fat (80kg would be ideal weight I think) and to build some muscle along the way too.

theKramer

Usually give yourself a rest day at least once every two days, so on 3rd day rest, or else day on day off.
The previous poster is saying to do 3 workouts a week and add in arms to two of those 3.

I usually do Legs/Shoulders one day, arms another, and chest/back another.

Just dont do shoulders and biceps on the same day, as doing biceps affects your shoulder workout if you do shoulder presses..

Scioch

Ok I thing I get it now. So...

Monday - Chest/Arms
Flat Bench
Pullover
Barbell Curls
Dumbbell Curls
Dips
Wrist Curls

Wednesday - Legs/Shoulders
Squat
Calf Raise
Clean and Press
Military Press
Upright Row

Friday - Back/Arms
Deadlift
Bent Over Row
Barbell Curls
Dumbbell Curls
Dips
Wrist Curls

All 4 sets of 10-12 reps.

Assuming I have the gist of the days and muscle groups is there anything I should be adding or substituting there ?

shootermacg

What? No pull ups?

Scioch

shootermacg wrote: »

What? No pull ups?

No pull up bar.

shootermacg

This is the part where Rubba comes in with his D.I.Y. pullup bar suggestions

Scioch

shootermacg wrote: »

This is the part where Rubba comes in with his D.I.Y. pullup bar suggestions

Hammer a hole in the wall and insert broom handle type DIY suggestions ?

shootermacg

LordSmeg wrote: »

Hammer a hole in the wall and insert broom handle type DIY suggestions ?

Pretty much ^ ^

http://www.boards.ie/vbulletin/showthread.php?t=2055657880

Brian?

LordSmeg wrote: »

Ok I thing I get it now. So...

Monday - Chest/Arms
Flat Bench
Pullover
Barbell Curls
Dumbbell Curls
Dips
Wrist Curls

Wednesday - Legs/Shoulders
Squat
Calf Raise
Clean and Press
Military Press
Upright Row

Friday - Back/Arms
Deadlift
Bent Over Row
Barbell Curls
Dumbbell Curls
Dips
Wrist Curls

All 4 sets of 10-12 reps.

Assuming I have the gist of the days and muscle groups is there anything I should be adding or substituting there ?

I don't think there's any need for that many curls, plus it's not really 3 FULL body sessions a week.

Let me get back to you later when I have time.

Scioch

briankeating wrote: »

I don't think there's any need for that many curls, plus it's not really 3 FULL body sessions a week.

Let me get back to you later when I have time.

Yeah I know that was more so in reference to what another poster said about a three day workout with different muscle groups.

Was this close to a decent full body 3 day worout but adding the arm workout to 2 out of the three days and dropping the barbell curls ?

shootermacg

Currently I'm doing a 4 day split, but 45 minutes to an hour of cardio in the mornings 5 days if where most of the cutting is done.
You'll not really lose that much fat lifting big alone, although it does help.
I hate cardio, but it's got to be done, better to do it while you're watching sky news before work ^ ^.

Scioch

shootermacg wrote: »

Currently I'm doing a 4 day split, but 45 minutes to an hour of cardio in the mornings 5 days if where most of the cutting is done.
You'll not really lose that much fat lifting big alone, although it does help.
I hate cardio, but it's got to be done, better to do it while you're watching sky news before work ^ ^.

I started off doing what your doing and did it for about a month, hour in the morning 5 days a week as well as the weights in the evening but I drifted off it because of bad sleeping patterns and leg pains, I couldnt run more than a couple minutes at most. I'm gonna make an effort to start again though, started doing a 5 minute of jogging to warm up before a workout recently and was surprised at how much easier I found it than I did a month ago.

shootermacg

Yeah, I started out jogging, but had knee issues. I just use a stationary bike/cross trainer now.
When starting jogging, it is all about pacing yourself, pick a distance and do it regardless of whether you have to walk it at stages.
Always start at a crawl and work up slowly.
I'd start with a 3K run if starting out, between walking and jogging you'll manage it in 30 mins or so, before long you'll be jogging it no problem, google "couch to 5K", it's a good guide to getting going.

Weight training will build muscle but it will not really make you fit, so I definitely get some cardio in.
IMO morning is better because you have time to recover for the weights session that evening.

As far as arms go, if you do a good back workout, that's 1 arm workout. If you want to fit another in do 2 or 3 on an alternate day.
I do triceps on a shoulder/core day, they also get hit on chest day.
I do biceps on chest day, they also get a workout on back day, if you go hard on back day there's very little left in the biceps.