klaatu21 Posted December 19, 2011 Share Posted December 19, 2011 A trainer friend of mine drew up this workout plan is it any good? would any one change anything? LEGS AND SHOULDERSSquats 3 8-10Walking lunges weighted 3 10-12Dumbbell shoulder press 3 8-10Barbell press behind neck 3 10-12Lateral raises 3 10-15Dumbbell shrugs 3 8-10Upright rows 2 15 CHEST AND TRICEPSBarbell bench press 3 8-10Dumbbell chest presses 1 16Seated dip machine 3 8-10 Progress to standard dips when strong enough to do 6Dumbbell Fly’s 3 12Cable crossovers 2 16single armed over head tricep extensions 2 12Rope grip cable push downs 2 12 BACK AND BICEPSWide grip pullups (assisted) 3 6-8Reverse Close grip pull downs 3 8-10Single arm dumbbell bentover rows 2 per side 8-10Bent over flys 3 10-12Straight armed Seated row 3 10-15Barbell Bicep curls 2 12Dumbbell hammer curls 2 each arm 12 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted December 19, 2011 Share Posted December 19, 2011 Personally Id say its way too much each day. I prefer 3 exercises per day over 3 days, all compound. Workout is HARD but done in 45minutes. Weightlifting/bodybuilding is so often over complicated Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 20, 2011 Share Posted December 20, 2011 Just my opinion, but, 1. Not much being done for legs, a large muscle group, but far more than necessary for shoulders being a small muscle group that rarely needs that much attention. Would likely suggest ditching the upright rows, I think it'd be better to increase the volume of squat sets by 2-3 total sets, or add in something else like hamstring curls if you want a 3rd exercise that will be complementary. Maybe something more like this: Squats 5 8-10Walking lunges OR hamstring curls OR glute/ham raises OR 1-legged Romanian deadlifts, 3 10-12Dumbbell shoulder press 3 8-10Standing barbell press in front of neck 3 10-12Lateral raises 2-3 sets 10-15Dumbbell shrugs 3 8-10 Here's more along the lines of what I would do myself: Squats - 5 sets, 5-8 repsGlute/Hamstring raises - 5 sets, 15-20 reps with weight held in frontStanding overhead barbell press - 5 sets, 5-8 repsStading 1-arm DB overhead press - 2-3 sets, 10-12 repsBarbell or dumbbell shrugs - 3-4 sets, 8-10 reps I'm not that big on lateral raises and those sort of isolation movements - they never really helped my strength, and when I did them, they didn't seem to add any size on, either. I just stick most times with pressing movements, that's plenty. 2. That's a pretty high volume workout for chest, unless you've been training a long time and have hit a sticking point or feel that you just aren't getting enough chest work, it's probably a bit more than you'd need. You could easily take out the cable crossovers and/or dumbbell flyes and still have plenty in there. Maybe more like this: Barbell bench press 3 8-10Dumbbell INCLINE chest presses 3 16Seated dip machine 2 8-10 Progress to standard dips when strong enough to do 6Dumbbell Fly’s (optional) 2 12single armed over head tricep extensions 2 12Rope grip cable push downs 2 12 Here's more along the lines of how I would typically do a chest/triceps workout - Barbell flat bench press - 4-5x5-8Incline barbell or dumbbell bench press - 3x10-12Close-grip (hands torso width apart) flat bench press - 3x15-20 for triceps workRope grip cable push downs - 2-3x15-20 (optional) Plenty of work in there for chest and triceps without the need for a lot of different lifts. 3. For back, you may want to cut one exercise (probably more there than you need as well), maybe something like this: Wide grip pullups (assisted) 4 6-8Single arm dumbbell bentover rows 4 per side 8-10Barbell deadlift 5 6-8Bent over flys 3 10-12Dumbbell hammer curls 3 each arm 12 That way, you'll get some lower back work in as well, and won't just be trying to pound your upper back from every angle, which should yield better results. I do higher volume for upper back work as I've adapted to the load, so I will do something more like this: Weighted pull-ups - 3x3 w/ 65-80 lbs. addedBarbell rows - 3x6-8Machine pulldowns or other similar movement - 3x10-12Rubber cable or band pull-aparts (for rear delt work) - 3x20-30DB Hammer curl (optional) 2-3x12-15I don't usually deadlift and do upper back together (too much for me in one day, both tax me heavily), but for most people, it will fit in fine with other upper back work Just remember, it's quality over quantity. Training for a shorter time but hard, intense "give-it-everything-you-have-to-give" workouts where you KNOW you're going all-out will pretty well always do more good for you than marathon training sessions where you're simply putting in moderate effort just to make it through the whole thing. And typically, there's very little reason to have to do something like 5 exercises for a body part unless you're either working toward a competition and need to bring up a lagging area, or unless you've been in a training rut for a long time and are just wanting to try more volume. Keep it simple, keep with compound lifts first and foremost, build that base up, and change when things get stale! Link to comment Share on other sites More sharing options...
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