posted Wed, 09/25/2013 - 10:29
1136
bit help needed!! my workout plan!
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What you think guyz any feedback will be appreciated !! M so confused dont know if its right here my training plan
Mon- back (12 sets) biceps (8 sets)
Tuesday- chest (8 sets) triceps (9 sets)
Wednesday- legs n core
Thrus off
Friday - chest (6 sets) sholders (12 sets)
Sat off
Sun off
So as I asked before I work as a chef and I use my arms all day so I try to cut down 3 arms to 2 days arms only! And doing chest 2 days so I dont do too much excersise in one day!! On chest and triceps day! But plz help what you guyz thing m doing right? ?
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BigBmajI just looked at your picture. You need to do some heavy compound lifts. Seriously take a look at stronglifts 5x5. I think there is a youtube video of the lifts. You need to not worry about doing any isolation work at this point.
Get really good with the major lifts and grow from there. I think anything else will be a waste of time bro.
Not knocking you bro but that's seems like overkill to me. I would end up losing weight doing all those sets and would be too sore for the next. days workout. Be careful bro your have a recipe for a pulled muscle.
russel12So what say bro a seperate day for arms only? 5 days a week hiw about that? And 12-14 sets a day for major muscle group?
Okay this is what I do. I workout chest an arms on Monday. I do four sets of heavy on incline,decline and flat. So technically I do 12 sets. I do flat then 1-2 minutes of rest then incline 1-2 minutes of rest and then decline. 3 minutes rest and repeat until I hit four sets. By this time I super pumped and I hit biceps and tris for four sets. I get this all done within a hour and I'm gone. I have a super fast metabolism so anything over a hour is counter productive.(for me) Tuesday legs. Same heavy and four sets. I may work in some dips too. Wednesday off. Thursday shoulders...four heavy sets. dumbell military presses,shoulder raises and reverse sitting flies(machine)Friday back heavy rows, pull-ups,lat pulls and standing back pulls.( I know a little over kill but my back is my weakness). Saturday touch ups(free training) Sunday off. This is what I like to do and works best for me. I've always loved circuits.
BigBmajAre you doing enough heavy compound lifts? If you are just beginning this process I recommend the following.
Workout A
Squats. 5x6
Bench. 5x8
Military Press 5x8
Workout B
Deadlift 5x6
Chins 4 by as many as possible.
Barbell Row 5x8
Train 3 times weekly and alternate workouts
So Monday A. Wednesday B. Friday A. Next Monday B.
I wish I had done that when I started training.
You don't need lots of isolation movements or core training now. Your abs and arms will grow I promise.
russel12But bro I been training from years!! 3 4 years easily and serious!! M 194 14 percent body fat 5"10 its just coz I started fronking like crazy so I changed my plan I dont know if its good tho!
BigBmajI only thought you were beginning because of the nature of the question.
Still if you haven't done a simple program like I just mentioned, try it. Or do a 5x5 program. If you aren't doing heavy compounds you are not maximizing your time, I do know that.
I've been training for 12 years on and off, mostly on. And I just asked someone to lay out a program for me. I wanted to try something new and put none of my own input into it. I'm excited to see what happens.
Good luck either way.
russel12But still bro what u think I should do? Like 14 sets a major muscles back chest legs and a seperate arms day? Tri bi?
BigBmajDammit I just posted a good message and it got lost. I hate that.
I like to train chest, biceps, and rear delts one day. Legs the next. And shoulders, back, and triceps the next. And calves every day. On a three day split.
But I don't know anything about you. Your body type, work ethic, sleep, drugs, nada. I need more info to really help.
I don't think you need to factor being a chef and working with your arms every day. It's just not enough to worry about.
russel12But why a -2 tho?? Did I say anything wrong ?
BigBmajIt was an accident I'll throw a + on there. But you don't deserve it. The reason I would almost consider leaving it was because you seem to not even want to listen at all. Someone gives you advice and you just say "yeah but back to what I want to do...." You won't get anywhere in this game thinking like that.
I'm not saying you need to take MY advice. But you should reconsider what you are planning.
russel12I was listening my friend!! And I really appreciate your help! Ill look up today and definitely change my plan!! Thanx alot ill try it for 12 weeks.?
BigBmajTry it for six weeks. And record your measurements. Really push yourself to move some heavy weights.
You won't be disappointed. Your arms may not put on much size, but you can focus on that after this six weeks. Establish some good strength and proficiency in your major lifts for now.
I'll help you out in six weeks to shift your focus. Send me a FR and I'll walk you through some stuff.
Basically,Monday your doing 20 sets that hit your biceps and Tuesday your doing 17 sets that hit your triceps.Seems like quite a bit for arm muscles.