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Is my schedule okay ?

  • #1
    Registered Users Posts: 1,499 ✭✭✭ Take Your Pants Off


    Dumbbell:
    Monday:Chest
    Chest Press
    Incline Chest Fly
    Pull Over 1
    Chest Press Machine
    Cable

    Tuesday:Shoulders
    Shoulder Press
    Lateral Raise
    Upright Row
    Shoulder Press Machine
    *Another machine used for shoulders

    Wednesday:Back
    Upright Row
    Bent over Row
    Row/Read Delt Machine

    Thursday:Biceps
    Bicep Curl
    Hammer Curl
    Cable Hammer Curl

    Friday: Triceps
    Single Arm Tricep Extension
    Tricep Kickbacks
    Cable Triceps
    Dips

    Saturday:Legs
    Dead Lifts
    Squats
    Leg Press(machine)
    Leg Curl(machine)
    Leg Extension(machine)
    Calf Extension(machine)

    Sunday: Break


Comments



  • I regularly swim as well
    Here is my barbell for the week after I finish my dumbbell

    Monday: Chest
    Bench Press(Wide)
    Bench Press(Narrow)
    Chest Press(machine)

    Tuesday: Shoulder
    Shoulder Press
    Upright Row
    Shoulder Press Machine
    *Another machine used for shoulders

    Wednesday:Back
    Bent over Row
    Row/Read Delt Machine

    Thursday:Biceps
    Bicep Curl
    Hammer Curl
    Cable Hammer Curl

    Friday: Triceps
    Lying Tricep Ext.
    Standing Tricep Ext.
    Cable Triceps
    Dips

    Saturday:Legs
    Dead Lifts
    Squats
    Leg Press(machine)
    Leg Curl(machine)
    Leg Extension(machine)
    Calf Extension(machine)

    Sunday: Break

    Everything is done by 3 sets X 10 reps

    Any improvements can be made ??
    Should I switch anything around ??

    Thanks




  • You don't need a biceps day
    You don't need a triceps day

    Why are you doing a split like that at all?

    Why not go for 3 total body workout sessions per week based around squats, deadlifts, bench presses, overhead presses, lunges, chin ups, rows & a small bit if isolation work at the end if each workout?

    Do you vary the weight used?
    Why 3 x 10 in everything?

    What are you lifting now in the big three lifts?

    What's your age, height & weight?




  • You don't need a biceps day
    You don't need a triceps day

    Why are you doing a split like that at all?

    Why not go for 3 total body workout sessions per week based around squats, deadlifts, bench presses, overhead presses, lunges, chin ups, rows & a small bit if isolation work at the end if each workout?

    Do you vary the weight used?
    Why 3 x 10 in everything?

    What are you lifting now in the big three lifts?

    What's your age, height & weight?

    Yes, I change the weights for nearly all my exercise e.g. for chest press dumbbells I use 22.5kg, for shoulder press I use 17.5, nearly pushing to 20kg, for incline chest fly, I use 9kg etc.

    3 x 10 in everything is how I always been doing it, and I got used to it.
    What do you mean big 3 lifts ??
    My age is 16, weight is 77kg, height is around 5 foot 6




  • Yes, I change the weights for nearly all my exercise e.g. for chest press dumbbells I use 22.5kg, for shoulder press I use 17.5, nearly pushing to 20kg, for incline chest fly, I use 9kg etc.

    3 x 10 in everything is how I always been doing it, and I got used to it.
    What do you mean big 3 lifts ??
    My age is 16, weight is 77kg, height is around 5 foot 6

    By big 3 I mean
    Squat
    Bench
    Deadlift

    3 x 10 across all lifts all the time isn't a good way to train really.

    Are you following a programme you found in a bodybuilding or men's fitness magazine?




  • By big 3 I mean
    Squat
    Bench
    Deadlift

    3 x 10 across all lifts all the time isn't a good way to train really.

    Are you following a programme you found in a bodybuilding or men's fitness magazine?

    I am following the programme from YORK.
    I never do squat, last time I did squad was around 45kg
    Bench, I do 45-50kg, as I mostly do dumbbells, always get lazy on barbell exercises.
    Deadlift, I do 50kg.


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  • Are they your max effort lifts on those 3?

    You should look at getting someone to put a proper programme together for you

    You're neglecting your back & your legs by only hitting them once a week.

    As I said, you really don't need a biceps day & a triceps day.




  • It'd be in your interest to do the big barbell lifts poster above has mentioned i.e deadlift, bench, squat (and also military press). Doing these for reps of ≤5 and sets of ≥2 will increase your strength. The stronger you are, the more weight you can use on the smaller exercises (i.e leg extension), and the more muscle you will be able to build.

    Just ensure you research safe technique on the lifts before you do them. T-nation actually has a pretty good exercise technique archive on youtube.




  • Monday/Friday - Biceps
    Wednesday/Sunday - Triceps
    Tuesday/Thursday/Saturday - Arms


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