TOTAL WORKOUT

LEE_ESSEX · 14-04-2004, 11:04 AM

THIS IM MY WEEKLY WORKOUT,WHAT DO YOU THINK?
MONDAY.
BICEPS.
BARBELL CURL.
SEATED CABLE CURL.
STANDING DUMBELL CURL.
E-Z BAR.
STRAIGHT BAR MACHINE CURL.
ROPE HAMMER CURLS.
TRICEPS.
V-BAR PRESS.
FLAT BAR PRESS.
REVERSE GRIP BAR PRESS.
1 ARM PULLDOWN.
ROPE PULLDOWNS.
TRICEP KICKBACKS.

WEDNESDAY.
CHEST.
BENCH PRESS.
INCLINE DUMBELL FLYES.
INCLINE BENCH PRESS.
SEATED MACHINE PRESS.
CROSS PEC DECK.
CABLE CROSSOVERS.

BACK+LATS.
SEATED CABLE PULL.
WIDE GRIP LAT PULL.
1 ARM DUMBELL ROWS.
2 HANDED CLOSE GRIP LAT PULL.
REVERSE PEC DECK PULLS.
SEATED CLOSE GRIP PULLS.

FRIDAY.
SHOULDERS.
BARBELL SHRUGS.
DELT RAISES.
SEATED SHOULDER PRESS.
CABLE RAISES(SIDE)
DUMBELL SHRUGS.
SEATED DUMBELL PRESS.
LEGS.

STANDING CALF RAISES.
LEG EXTENTION.
LEG CURL.
SEATED LEG PRESS.
SQUATS.

WELL THATS THE LOT,I DO 3 SETS ON EACH (8-12 REPS) IF I COMPLETE
A THE FULL AMOUNT OF REPS THE WEIGHT GOES UP.I ALSO DO 30 MINS OF CARDIO 3 TIMES PER WEEK.
DO ANY OR ALL OF YOU THINK THIS IS TOO MUCH?
CHEERS LEE

Anonymous · 14-04-2004, 12:42 PM

It seems excessive in the number of exercises bro, especially arms. 6 different exercises for bis AND tris! After two good compound movements, for each, taken to the limit, your arms should be hanging off ya. Cut the amount and increase intensity of the ones you do. When you can't lift your arms to shampoo your hair, you've done enough

mark · 14-04-2004, 01:06 PM

Lee I would swap it about a bit and do Bi's and Tri's on seperate nights.

Like David said there does seem to be a lot of exercises there I would normally do 4 / 5 different exercises on each area, these don't have to be the same evertime, it is good to vary your workout slightly otherwise your muscles get used to what you are doing and it will slow your progression down.

Benj · 14-04-2004, 04:28 PM

I Have to agree, far too many exercises! how many sets are you doing for each??

Cut some out and stick to the good old compound exercises, and why no deadlifts??

IanUK · 14-04-2004, 06:41 PM

Try these groups, i find this the best formula;

bi's and back
tri's and chest
shoulders (forearms if you want)
legs and abs
cardio

Dipper · 18-04-2004, 03:07 AM

Lee,

WOW! Are you sure you didn't forget any exercises?

I would cut that way down myself.......I got tired just reading it

Why not try something like:

All your pushing movements on one day, pulling movements another day and finally your leg movements on another day.

I would pick one exercise a bodypart and use 5-8 sets of progressively heavier weights. Change exercises when you get bored with a movement.

You've got so many exercises going on in one workout, there's nothing left to rotate in or out...............

Cheers,

JP

14-04-2004, 11:04 AM	#1 (permalink)
LEE_ESSEX Under Construction Join Date: Apr 2004 Location: ESSEX Posts: 6 Rep Power:	TOTAL WORKOUT THIS IM MY WEEKLY WORKOUT,WHAT DO YOU THINK? MONDAY. BICEPS. BARBELL CURL. SEATED CABLE CURL. STANDING DUMBELL CURL. E-Z BAR. STRAIGHT BAR MACHINE CURL. ROPE HAMMER CURLS. TRICEPS. V-BAR PRESS. FLAT BAR PRESS. REVERSE GRIP BAR PRESS. 1 ARM PULLDOWN. ROPE PULLDOWNS. TRICEP KICKBACKS. WEDNESDAY. CHEST. BENCH PRESS. INCLINE DUMBELL FLYES. INCLINE BENCH PRESS. SEATED MACHINE PRESS. CROSS PEC DECK. CABLE CROSSOVERS. BACK+LATS. SEATED CABLE PULL. WIDE GRIP LAT PULL. 1 ARM DUMBELL ROWS. 2 HANDED CLOSE GRIP LAT PULL. REVERSE PEC DECK PULLS. SEATED CLOSE GRIP PULLS. FRIDAY. SHOULDERS. BARBELL SHRUGS. DELT RAISES. SEATED SHOULDER PRESS. CABLE RAISES(SIDE) DUMBELL SHRUGS. SEATED DUMBELL PRESS. LEGS. STANDING CALF RAISES. LEG EXTENTION. LEG CURL. SEATED LEG PRESS. SQUATS. WELL THATS THE LOT,I DO 3 SETS ON EACH (8-12 REPS) IF I COMPLETE A THE FULL AMOUNT OF REPS THE WEIGHT GOES UP.I ALSO DO 30 MINS OF CARDIO 3 TIMES PER WEEK. DO ANY OR ALL OF YOU THINK THIS IS TOO MUCH? CHEERS LEE

14-04-2004, 04:28 PM	#4 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	I Have to agree, far too many exercises! how many sets are you doing for each?? Cut some out and stick to the good old compound exercises, and why no deadlifts?? ______________________ Benj

14-04-2004, 06:41 PM	#5 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	Try these groups, i find this the best formula; bi's and back tri's and chest shoulders (forearms if you want) legs and abs cardio ______________________ You can never have enough protein!

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14-04-2004, 12:42 PM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	It seems excessive in the number of exercises bro, especially arms. 6 different exercises for bis AND tris! After two good compound movements, for each, taken to the limit, your arms should be hanging off ya. Cut the amount and increase intensity of the ones you do. When you can't lift your arms to shampoo your hair, you've done enough

14-04-2004, 01:06 PM	#3 (permalink)
mark Join Date: Jan 2004 Location: England Posts: 365 Rep Power:	Lee I would swap it about a bit and do Bi's and Tri's on seperate nights. Like David said there does seem to be a lot of exercises there I would normally do 4 / 5 different exercises on each area, these don't have to be the same evertime, it is good to vary your workout slightly otherwise your muscles get used to what you are doing and it will slow your progression down.

18-04-2004, 03:07 AM	#6 (permalink)
Dipper Under Construction Join Date: Apr 2004 Posts: 7 Rep Power:	Lee, WOW! Are you sure you didn't forget any exercises? I would cut that way down myself.......I got tired just reading it Why not try something like: All your pushing movements on one day, pulling movements another day and finally your leg movements on another day. I would pick one exercise a bodypart and use 5-8 sets of progressively heavier weights. Change exercises when you get bored with a movement. You've got so many exercises going on in one workout, there's nothing left to rotate in or out............... Cheers, JP