Post your workout schedule, take a look at mine!

[LondonAwaits]

Hello. I recently started working out and I devised a schedule for myself.. I was looking for tips on revising my schedules and what to work out.

Basically I decided for a 3 day workout, each weight training. I wanted to build bigger and defined muscles.
Each session takes up about 1-1.5 hours of my time

Day 1 - tuesday
Bicep - dumbell and barbell curls
Tricep - machine and dumbells
Forearm - wrist curls with barbell

Day 2 - thursday
Deltoids
Chest - peck fly
Back - machine

Day 3 - saturday
Abs
Back
Legs

After each workout I take a normal protein shake with 2% milk. Besides that I try to keep a good diet of vegetables, rice, protein and lots of water. Any suggestions?

[sexpuppet6000]

*removed*

[poedua]

Chest - you might want of expand this a bit with 3 routines in total

- straight barbell bench press

- incline Smith barbell press

- flat bench dumbbell fly

finish with pushup test - if you can do more than 2 , your chest workout isn't intense enough

My other suggestion would be to focus on a 4 day workout if you can swing it- focus on the big 3 - chest ( barbell ) , legs ( squat , lunges ) and back ( row, lat pull-ups ) and of those , legs would be #1 - blast those each on their respective days and if you can add a fourth day for arms and you're covered - people spend way too much time on arms - abs you can do at home - sneak in a deltoid routine where time allows on one of the 4 days

Forearms - part of the ' curls for the girls ' rationale IMHO - unless you'e in to martial arts or rock climbing , it isn't needed

I think 1.5 hour is much too long if it's weights only - 1 hour should be more than enough.

2% milk - that's about 5 grams of fat and 50 calories you don't need - switch to skim milk .5 grams of fat or less ORr use water and buy some skim milk powder to thicken the shake and for extra grams protien

[cOmAtOaSt]

We'll need more info from you. How much do you currently weigh/age/do you have access to a gym or is this home training? If it's a gym we need to know if you have a squat rack/leg press/incline press/decline press/dip station etc.

I've never, ever trained back and legs together - it's too demanding on the body. Here's what I would do:
Day 1: Legs - Squats in the rack 4 sets of 12-15 reps. Nice and slow and painfull. Take deep breaths between reps. While still at the rack do some calf raises. If you still have energy left, do some leg presses, 8-12 reps, 3 sets. Do calf raises on the leg press to finish. If you don't squat you're not serious about getting bigger.
Rest day
Day 2: Chest/Shoulders/Triceps
Focus on the chest using the big boys - bench press + incline press and dips. Dips have been called "squats for the upper body". Don't do them straight up and down, that will put all the stress on your triceps. For delts do barbell or dumbell shoulder presses (or Arnold presses). For triceps do lying triceps extensions on a bench and/or close grip presses.
Rest day
Day 3: Back/Biceps/Forearms
Deadlifts in the rack, starting just below the knee. 4 sets of 10-12. Then do barbell bent rows, with palms up grip, like Lee Haney and Dorian Yates do 3 sets of 8-10.
http://www.bodybuilding.com/fun/2002/reversegripbentrow2s.jpg
Finally, do some pull downs. Next time you train back, do chinups first, then deads, then rows. Alternate workouts like this, one for width and one for thickness.
Biceps - heavy barbell curls with a shoulder width grip, with normal bar or EZ curl if you prefer. 3-4 sets of 8-10 reps. Alternate every other workout with dumbell curls. For forearms, alternate reverse barbell curls with behind the back curls (see pic below).
http://www.bodybuilding.com/fun/2002/palmsupbehindback2s.jpg
Rest - at least 1 day, preferably 2. Then back to the gym to start over!

[djpharoah]

i dont have a gym near by..

any exercises for someone wanting to get fit/flexed with only bodyweight??

[Iron Chef Ajax]

January 1st - Gym
Take the rest of the year off
Then repeat.

[MtX]

i workout every MWF for 1-1.5 hours but i dont have my days defined like you.. seems like one day you work on legs, the other on arms, another on chest.. i just do the same 5-6 excercises each day of the week and drink my protein after.. these are the exercises i do, all with 4 sets of 8 (or more if im not tired):

Flat Dumbell Bench Press - 25lbs each arm
Dumbell Shoulder Presses - 20lbs each arm
preacher's curl - 20-25lbs + bar
wrist curls (forearms) - 40lb barbell
back pulls (not always) - 70-80lbs
squats - 70 lbs + bar
Single-Leg Hamstring Curls - 30lbs each leg
calves - 50lbs

[poedua]

i workout every MWF for 1-1.5 hours but i dont have my days defined like you.. seems like one day you work on legs, the other on arms, another on chest.. i just do the same 5-6 excercises each day of the week and drink my protein after.. these are the exercises i do, all with 4 sets of 8 (or more if im not tired):

Flat Dumbell Bench Press - 25lbs each arm
Dumbell Shoulder Presses - 20lbs each arm
preacher's curl - 20-25lbs + bar
wrist curls (forearms) - 40lb barbell
back pulls (not always) - 70-80lbs
squats - 70 lbs + bar
Single-Leg Hamstring Curls - 30lbs each leg
calves - 50lbs

While there's not problem with doing a full body workout 3 days a week, body parts ( i.e legs ) only need to be worked once a week - if done intensely with a few select routines - but once a week is enough. Muscles need a ' focused ' workout to maximize results but also need time for proper recovery.

Depends on what your goals are.

[ttt]

January 1st - Gym
Take the rest of the year off
Then repeat.
:lol:

[B40]

i workout every MWF for 1-1.5 hours but i dont have my days defined like you.. seems like one day you work on legs, the other on arms, another on chest.. i just do the same 5-6 excercises each day of the week and drink my protein after.. these are the exercises i do, all with 4 sets of 8 (or more if im not tired):

Flat Dumbell Bench Press - 25lbs each arm
Dumbell Shoulder Presses - 20lbs each arm
preacher's curl - 20-25lbs + bar
wrist curls (forearms) - 40lb barbell
back pulls (not always) - 70-80lbs
squats - 70 lbs + bar
Single-Leg Hamstring Curls - 30lbs each leg
calves - 50lbs

You have a weak chest (or strong shoulders)...

I suggest breaking it up into muscles...

When I did a 3 day workout I did
-Bi's/Back
-Chest/Tris
-Shoulder/Legs

And I try to squeeze abs in once or twice a week

[MtX]

my goal is to get bigger in all areas of my body, especially upper body.. my chest/arms/shoulders are small.. my legs i think are ok because i do a lot of biking but i want to improve that area too.. so basically i want to get an all around workout.. looks like i need to pay my university some $ for a personal trainer or strength classes else i'd just be wasting my time working out on my own eh?

[B40]

my goal is to get bigger in all areas of my body, especially upper body.. my chest/arms/shoulders are small.. my legs i think are ok because i do a lot of biking but i want to improve that area too.. so basically i want to get an all around workout.. looks like i need to pay my university some $ for a personal trainer or strength classes else i'd just be wasting my time working out on my own eh?

No, you don't need to spend money on trainers. There are a lot of resources on the net and library. I suggest picking up Arnold's Bodybuilding encyclopedia. It is old, but the information is still pretty good.

If you want to build mass, you have to focus on specific muscles each day. You can't do the same thing every day, three times a week.

[poedua]

No, you don't need to spend money on trainers. There are a lot of resources on the net and library. I suggest picking up Arnold's Bodybuilding encyclopedia. It is old, but the information is still pretty good.

If you want to build mass, you have to focus on specific muscles each day. You can't do the same thing every day, three times a week.

Books are OK to a point. I agree, you don't need a trainer long term at all.

But, I would suggest a trainer for a few weeks if for no other reason to nail down the proper technique for each exersize. For example , 90% of people don't do squats properly. Body positioning is key on rows, pull ups/ downs, dips, bent over rows and presses.

Even Tiger Woods has a coach - nothing wrong with some guidance for a month to maximize the benefits of your workouts. I'd worked out for over 15 years without a trainer and have 30 or so ' books' in my library, but the trainer I tried found a lot of areas where i wasn't performing effectively - i'd developed some bad form habits - it made a huge difference.

i think a short term training partner ( trainer ) is a good idea.

[Capt.]

I just started working out with my friends who have been going consistently for around a year. I'm looking to build strength and mass so usually my reps stay between 6-10. Here's our workout schedule:

Tuesday - Chest & Biceps (exercises vary, usually something like incline press, flat press, chest press, incline & flat flyes, bicep curls, hammer curls, isolation curls)

Wednesday - Legs (usually squats, leg press, leg extensions, hamstring extensions, sitting calf raises)

Thursday - Shoulders & Traps (usually some form of military press, front raises, side raises, shrugs)

Friday - Back & Triceps (usually pullups, deadlifts, a selection of various rowing exercises, pulldowns, and a selection of dips, skull crushers, narrow grip bench press, and cable exercises)

Oh and I'll do abs whenever I get a chance. Sometimes throw them in during a workout or off day.

[LondonAwaits]

Thanks for all the tips! :)
I have a better idea of what to do now thanks to the suggestions. Will try and do workouts that isolate the 'big 3' during my work days.