Could you take a look at my workout please?

Binge101

Wedensday-
Shoulders-shoulder press
-dumbbell lateral raise
-dumbbell reverse fly
-dumbbell shrugs
-dumbbell front raise
-upright row
Triceps-seated tricep extension
-tricep kickback
-lying tricep extension
-dips

Friday
Back-Wide row
-one arm row
-deadlift
-back fly

Saturday
Chest-Bench press
-incline dumbbell press
-incline dumbbell flys
Biceps-Alternated bicep curl
-concentration bicep curl
-preacher curl

Sunday
Legs-Squat
-Deadlift
-Stationary lunge

Advice welcome.

Hanley

Too much. Everything.

Dave 101

Too much shoulder not enough back and legs

jugger0

OP that you?

Binge101

Dave 101 wrote: »

Too much shoulder not enough back and legs

Thanks for response.

In relation to back and legs is four exercises per bodypart not enough?

I will decrease the shoulders.

first rate

Hi, first off bicep day should not be done after back day, you are basically training biceps two days in a row.

Shoulder day is fine! A large variety of exercises is good for shoulders to ensure you target them comprehensively.

Leg day is actually pretty good too, the huge compound exercises you are doing are almost enough to fill out your lower body provided you take that day seriously.. although it wouldn't hurt to throw in some calf raises and if you had access to the lower body machines at a gym you would be much better off.


But have you any specific questions?

Burkatron

first rate wrote: »

Hi, first off biceps shouldn't have a day of their own

FYP

& you really think squats and deadlifts should be done the same day? REALLY?

first rate

Burkatron wrote: »

FYP

& you really think squats and deadlifts should be done the same day? REALLY?

Why did you quote me and edit the content to make it look like i wrote "Hi, first off biceps shouldn't have a day of their own" when i never wrote this?


In relation to your question there is no one answer, it obviously depends completely on goals:

Do you want to increase both lifts for competition? Then do them on different days.

Do you want to use deadlifts as your initial lower body exercise to hit the posterior chain and hamstrings because they are lagging in comparison to quads?
Then do them on the same day or different days.

Do you want to use deadlifts as a back/trap/forearm exercise? Then different days.

Do you have no access to gym equipment and require a comprehensive workout at home with only a barbell? Then same days.

It completely depends on goals and also preference.

Scuba Ste

Hanley wrote: »

Too much. Everything.

I concur with this guy. 1-2 exercises is enough.

first rate wrote:

Why did you quote me and edit the content to make it look like i wrote "Hi, first off biceps shouldn't have a day of their own" when i never wrote this?

FYP = fixed your post. As it happens biceps don't have a day of their own.

Deano7788

first rate wrote: »

Shoulder day is fine! A large variety of exercises is good for shoulders to ensure you target them comprehensively.

I wouldn't say it's fine. They're a relatively small, and easily injured, muscle and are already hit pretty hard on chest day. Doing that much volume is just asking for injuries, especially the upright rows.

first rate

Deano7788 wrote: »

I wouldn't say it's fine. They're a relatively small, and easily injured, muscle and are already hit pretty hard on chest day.

Well i agree about shoulders being hit on chest day. But this is only front delts realistically and to really hit lateral and posterior delts its a good idea to add a decent number of exercises.

Deano7788 wrote: »

Doing that much volume is just asking for injuries, especially the upright rows.

That's not true, in fact volume is ideal for preventing injuries on shoulders as opposed to intensity workouts, you want to use a reasonable amount on exercises on them to ensure you target all the small muscles and rotator cuffs etc. Also for hypertrophy in lateral and rear delts, reasonable volume may be your best bet.

Upright rows are not dangerous if you do not pull the barbell up to you chin but instead stop when you reach your lower chest (arms kept perpendicular), when warm you can go fully up on them if you use light weight.