How does this workout look to you guys?

[brody13]

This is my new workout for a while, trying to gain muscle and strength now that SB is basically over, but at the same time im not wanting to put on fat. ( I know that is more of a diet issue then anything else, but tell me if you think this will be good for my goals on an exercise program stand point ).

Monday

Flat Dumbbell Presses 2x6-8
Incline Dumbbell Presses 2x6-8
Standing Military Presses 2x6-8
Dips (weighted, if you can do more than 12 reps) 2xUnlimited
Tricep Pushdowns 2x6-8
Skullcrushers 2x6-8

Tuesday

Squats 2x6-8
Leg Presses 2x6-8
Leg Extensions 2x6-8
Seated Leg Curls 2x6-8
Stiff-legged Deadlifts 2x10-12

Wednesday

Cardio activity of choice, 30 mins or more.

Thursday

Standing Calf Presses 2x6-8
Seated Calf Presses 2x6-8
Dumbbell Lateral Raises 2x10-12
Barbell Upright Rows 2x6-8
Bent-over Dumbbell Lateral Raises 2x10-12
Straight Abdominal Crunches 2xUnlimited
Twisted Abdominal Crunches 2xUnlimited

Friday

Deadlifts 2x6-8
Chins (weighted, if you can do more than 12 reps) 2xUnlimited
Dumbbell Rows 2x6-8
Dumbbell Shrugs 2x6-8
Barbell Bicep Curls 2x6-8
Seated Dumbbell Hammer Curls 2x6-8

Saturday

Cardio activity of choice, 30 mins or more.

Sunday

Rest

[T-Man007]

Re: How does this workout look to you guys?

I like it, I like the volume, I like the exercises, I like it period! It's so tough to know how one will respond to bis and tris...is it better to hit them seperate from chest and back or better to hit them together? It's totally personal so if it's works to do them together for you, then this is a great split and I'll explain why I feel this way. When you workout you release cortisol which is a catabolic hormone. By workoug out day after day after day this homrone releases more and more. Since you are taking a weight free day on Wednesday and then two on the weekend, you allow the body to get this hormone down. It's a good split. I do a four day split too but just combine different muscles....I'm weird like that. I do chest/bi, hams/delts/calves/abs, back/traps, quads/tris/abs/calves. I do mine this way so I can superset. Supersetting quads with triceps takes nothing away from the other muscle group so I can go at a quick pace. This allows me to keep my HR up in the fat burning zone for the entire workout. Supersetting chest and triceps though, would just cause both of them to get tired too quickly. But, following chest with triceps means they are already warmed up and you don't have to waste time with warm ups so that's a good time saver right there.

Good luck, I'm sure it will work great for you.

[brody13]

Re: How does this workout look to you guys?

Thanks, always respect your opinion.

[bowbow]

Re: How does this workout look to you guys?

All in all it's looks pretty good to me

[daved150]

Re: How does this workout look to you guys?

looks pretty good to me...i always like to change my workouts up every 6-8 weeks. this looks like one i would certainly put together

[brody13]

Re: How does this workout look to you guys?

good, i feel alot better about this now that people are liking it, thanks for input.

[Stroyer]

Re: How does this workout look to you guys?

Looks good to me, but if it were for me I would change a few things.

1. I dont like training delts before back, as if I have any soreness/fatigue left in my shoulders it greatly affects my back workout, the burn in my delts cause me to fatigue prematurely.

2. I like to train lower back with quads & hams