This is my Workout

[Robin Hood]

Day 1. Chest & Calves Sets: Reps:

1. Bench press 4 6 - 10
2. Incline bench press 4 6 - 10
3. Flat fly's 4 6 - 10
4. Peck Deck 4 8 - 10
5. Crunches 4 15 - 20
6. Standing calves 4 15 - 20

Day 2. Legs & abs

1. Swing squat 4 4 - 10
2. Leg press 4 6 - 10
3. Leg raises (laying) 4 6 - 10
4. Leg extensions 4 6 - 10

Day 3. Back & Calves

1. Pull downs 4 6 - 10
2. 45 deg. Cable rowing 4 6 - 10
3. Long pulley rowing 4 6 - 10
4. Hyper extensions 4 8 - 10
5. Seated calves 4 10 - 15

Day 4. Shoulders & Abs

1. Press behind neck 4 6 - 10
2. Military press 4 8 - 10
3. Bend over laterals 4 8 - 10
4. Shrugs 4 10 - 20
5. Crunches 4 15 - 20

Day 5. Biceps, Triceps

1. Close grip bench press 4 6 - 10
2. Laying tricep extensions 4 6 - 10
3. Press downs 5 8
4. Hammer curls 4 6 - 10
5. Preacher curls 4 6 - 10
6. Dumbbell curls 4 6 - 10

what do you guys think of this??...also, where do you think i can delete something and put more Biceps in its place?? ( i would like to do biceps 2x a week )
tia

 

[BIOHAZZARD66]

Your routine looks sound Bud. Some people do not respond to MORE Bicep training and sometimes have a tendancy to overtrainn the Bi's...you'll have to experiment and see if your that type. I would add a standing Barbell curl using an EZcurl bar 4 sets with as much weight for 8 reps. Keep the Preacher curls then alternate hammers and DB curls every other workout. I see U train Calves twice a week. How do they respond to that?

 

[DragonRider]

The routine looks good. Did you read my recommendations to your post about shoulder problems? The press behind the neck can cause serious shoulder and rotator cuff problems. Are your pulldowns to the front or back of your neck?
I would not increase the frequency of biceps training. Biceps do become overtrained very easily. Your biceps also get hit very hard when you train back. So, in essence you are already training them twice per week.

 

[heavy]

Just remember robin, without proper nutrition, even the best training programs wont get you far.

 

[DragonRider]

I would not increase the frequency of biceps training. Biceps do become overtrained very easily. Your biceps also get hit very hard when you train back. So, in essence you are already training them twice per week.

I forgot to mention this before, if you want to increase the size of your arms, focus on the triceps not the biceps. Triceps make up 2/3 of your arm mass.

 

[BIGSARGE]

Since It Looks Like Ur Doing Flys Heavy By The 6-10 Rep Ranger I Would Increase The Reps On The Pec Deck 12-15 Just To Kill The Fibers.

 

[Robin Hood]

I forgot to mention this before, if you want to increase the size of your arms, focus on the triceps not the biceps. Triceps make up 2/3 of your arm mass.

thx....will bare that in mind....sounds good

 

[Robin Hood]

Since It Looks Like Ur Doing Flys Heavy By The 6-10 Rep Ranger I Would Increase The Reps On The Pec Deck 12-15 Just To Kill The Fibers.

k...will make a note of that

 

[Robin Hood]

The routine looks good. Did you read my recommendations to your post about shoulder problems? The press behind the neck can cause serious shoulder and rotator cuff problems. Are your pulldowns to the front or back of your neck?
I would not increase the frequency of biceps training. Biceps do become overtrained very easily. Your biceps also get hit very hard when you train back. So, in essence you are already training them twice per week.

Yes i did...thanks DR.....i did go to the doc, but apparently it was my muscles...lol...was i RELIEVED!!...

 

[Robin Hood]

Your routine looks sound Bud. Some people do not respond to MORE Bicep training and sometimes have a tendancy to overtrainn the Bi's...you'll have to experiment and see if your that type. I would add a standing Barbell curl using an EZcurl bar 4 sets with as much weight for 8 reps. Keep the Preacher curls then alternate hammers and DB curls every other workout. I see U train Calves twice a week. How do they respond to that?

Noted.....thx