My 4 day work out

[Dutchman]

I already posted this as a comment in the muscle building section but every advice is welcome.

Here it goes : every exercise has 3 sets (reps of 12, 9, 6)

Monday:

Chest :
Bench press
Dumbbell bench press
Fly's (on the peck deck machine)
Incline bench press
Bench cable fly's

Biceps :
Machine preacher curl
Dumbbell curl seated (back almost straight)
Cable curl with straight bar
Standing barbell (EZ bar) curl


Tuesday or Thursday :

Shoulders :
Machine lateral raise
Seated shoulder press (behind the head)
One arm lateral cable raise
Seated dumbbell press (+ elbows also to the front every rep)
supersetted with dumbbell front raise

(sometimes i do my shoulders on Wednesday but shoulders in the morning and legs in the evening)


Wednesday:

Legs :
Squats
Adduction machine
leg extension
Abduction machine
Leg Curl
Calf machine


Friday :

Back :
Lat pull down
machine row (closed grip)
Lower back machine extension
Machine row
Lat pull down (thumbs backwards)

Triceps :
Machine triceps extension (hands in Hammer position)
Triceps extension
Rope triceps extension
Reverse grip triceps extension

Abs : on Tuesday/Thursday and sunday

[EKnight]

I posted some things in the other thread, but seriously- way too much reliance on machines. You have no free weight movements on back day at all. Why are you doing barbell curls last on biceps day? The leg day is...hmm...how do I say this tactfully...effeminate. Just curious- what's the thinking in your rep range? -EK

[Dutchman]

Originally Posted by EKnight

I posted some things in the other thread, but seriously- way too much reliance on machines. You have no free weight movements on back day at all. Why are you doing barbell curls last on biceps day? The leg day is...hmm...how do I say this tactfully...effeminate. Just curious- what's the thinking in your rep range? -EK

Well, for the machines... i had a serious shoulder injury 5 years ago and it left me with a shoulder with less proprioception (hit some nerves during the accident and thats why my feeling in the right shoulder is not what it used to be). After the operation the fysiotherapist advised me to do use as much machines in my back routine as possible. That way i would have a better control over the exercise and my shoulder.

Why barbell curls last? No exact reason... not good?

The leg routine effeminate because i train my abductor and adductor muscles? I train them sepparate because the extra training comes in hand during biking, tennis and other ball sports. I noticed that that almost no one trains them... why?

I m training to gain muscle so thats why i stay within the 12-6 range. I like to start with 12 and work my way to 6. It give's some variation for the muscles... and the head.

[5kgLifter]

Originally Posted by Dutchman

Well, for the machines... i had a serious shoulder injury 5 years ago and it left me with a shoulder with less proprioception (hit some nerves during the accident and thats why my feeling in the right shoulder is not what it used to be). After the operation the fysiotherapist advised me to do use as much machines in my back routine as possible. That way i would have a better control over the exercise and my shoulder.

Why barbell curls last? No exact reason... not good?

The leg routine effeminate because i train my abductor and adductor muscles? I train them sepparate because the extra training comes in hand during biking, tennis and other ball sports. I noticed that that almost no one trains them... why?
I m training to gain muscle so thats why i stay within the 12-6 range. I like to start with 12 and work my way to 6. It give's some variation for the muscles... and the head.

Effeminate EK?? No! true I'm female, but I also train the abductors/adductors separately, and they give my muscles a good workout. They make up just part of my leg routine...in fact my routine is the almost the same as Dutchman for the legs (minus the machines, 'cos I work out at home; plus straight-legged deadlifts)...I really don't see how it can be considered effeminate, unless it's because you mostly see females on machines exercising those areas. However, try balancing a good solid weight on your foot, and keeping it balanced and raising/lowering at same time, keeping tension on the muscles for the entire set, with no break...I assure you I don't think you'd consider them effeminate afterwards...although, you might...

[BigJosh]

Originally Posted by Dutchman

I already posted this as a comment in the muscle building section but every advice is welcome.

Here it goes : every exercise has 3 sets (reps of 12, 9, 6)

Monday:

Chest :
Bench press
Dumbbell bench press
Fly's (on the peck deck machine)
Incline bench press
Bench cable fly's

Biceps :
Machine preacher curl
Dumbbell curl seated (back almost straight)
Cable curl with straight bar
Standing barbell (EZ bar) curl


Tuesday or Thursday :

Shoulders :
Machine lateral raise
Seated shoulder press (behind the head)
One arm lateral cable raise
Seated dumbbell press (+ elbows also to the front every rep)
supersetted with dumbbell front raise

(sometimes i do my shoulders on Wednesday but shoulders in the morning and legs in the evening)


Wednesday:

Legs :
Squats
Adduction machine
leg extension
Abduction machine
Leg Curl
Calf machine


Friday :

Back :
Lat pull down
machine row (closed grip)
Lower back machine extension
Machine row
Lat pull down (thumbs backwards)

Triceps :
Machine triceps extension (hands in Hammer position)
Triceps extension
Rope triceps extension
Reverse grip triceps extension

Abs : on Tuesday/Thursday and sunday

here it goes:
First of your set/rep #'s really don't make sense. There is some exercises in your routine that you could do 4 sets of and some exercises that you definetly don't want to pyramid in a 12,10,6 fashion. And 12, 10,6 how did you come up with that. Some exercises you don't even want to pyramid or go into the lower rep ranges.
Chest/bicep day:
Ok i personally wouldn't do 2 sets of flat bench, but there is technically nothing wrong with it other than the fact for bodybuilding purposes it is more effective to focus more on the upper chest, so basically you would do your incline presses first and if not first definetly second.
The biggest mistake i see with your chest routine is that you are doing an isolation exercise(pec deck, which is IMO not a fly) before a compound(incline press). This is a mistake seen all too much. Your compounds are your big movements. They activate the most muscle fibers. They are the cornerstone for building muscle and strength. IMO isolations, ecspecially when it comes to your bigger muscle groups are no more than a finisher. Having said all that you always want to do your compounds before your isolations!!!!!!!!!
as far as your biceps go, one too many exercises. And the 12, 10, 6 is something you definetly don't want to apply to every one of the 3 bicep exercises.
shoulders:
Once again you are repeating a fatal flaw. You always want to do your compounds before your isolation exercises as i explained earlier( with the exception of course of pre exhaust super sets).
2 lateral raise exercises? Why? you only need one isolation for each part of the shoulder.
And why are you leaving out a rear delt isolation? You need to add reverse db flys.
legs:
Drop the abbduction/adduction exercises.
Add another exercise for your calves
Back:

first one: 2 machine rows, 2 lat pull downs. This doesn't make much sense, drop one of each.
You are missing either bent over barbell row(perferered) or single arm dumbell row exercise. These 2 exercises are a key part of any back routine. You need to add one of them.
Wide grip pullups are awesome. You should really think about implementing them in your routine.
triceps:
Your doing to many exercises. You need to limit it to 3.
And once again, the fatal flaw, where are your compounds( remember the whole cornerstone thing)? You need to start your routine with either tricep parallel bar dips or close grip bench press.
You need to consider doing skull crushers in place of one of the tricep extension exercises


Hope this helps! Maybe you can apply some of these changes and repost your routine. I still feel like your set/reps #'s are in need of some tuning.

[Dutchman]

Monday:

Chest :
1. Bench press
2. Dumbbell bench press
3. Incline bench press
4. Bench cable fly's
5. Fly's (on the peck deck machine)

(reps 10,8,6)

Biceps :
1. Dumbbell curl seated (back almost straight)
2. Standing barbell (EZ bar) curl
3. Machine preacher curl

(reps 12,10,8,6)

Tuesday or Thursday :

Shoulders :
1. Seated shoulder press (behind the head)
2. Arnold press (+ elbows also to the front every rep)
supersetted with dumbbell front raise
3. Machine lateral raise
4. Machine reverse dumbbell fly's

(reps 10,8,6)

Wednesday:

Legs :
Squats
Adduction machine
leg extension
Abduction machine
Leg Curl
Calf machine

(reps 3x10)

Im keeping the ab and adduction exercises. I find them a good addition to the leg work out and they have proven there value in other sports. I ll just have to keep my eye on the clock.


Friday :

Back :
Pull up
Single arm dumbbell row
Lat pull down
Lower back machine extension
Machine row

(reps 10,8,6)


Triceps :
Closed grip bench press
Triceps extension
Skull crushers

(reps 12,10,8,6)

Abs : on Tuesday/Thursday and sunday


Thanks for the help. This does look a lot better. Im still trying to figure out the right amount of sets and reps for every exercise. Any advice is welcome.

[BigJosh]

Originally Posted by Dutchman

Monday:

Chest :
1. Bench press
2. Dumbbell bench press
3. Incline bench press
4. Bench cable fly's
5. Fly's (on the peck deck machine)

(reps 10,8,6)

Biceps :
1. Dumbbell curl seated (back almost straight)
2. Standing barbell (EZ bar) curl
3. Machine preacher curl

(reps 12,10,8,6)

Tuesday or Thursday :

Shoulders :
1. Seated shoulder press (behind the head)
2. Arnold press (+ elbows also to the front every rep)
supersetted with dumbbell front raise
3. Machine lateral raise
4. Machine reverse dumbbell fly's

(reps 10,8,6)

Wednesday:

Legs :
Squats
Adduction machine
leg extension
Abduction machine
Leg Curl
Calf machine

(reps 3x10)

Im keeping the ab and adduction exercises. I find them a good addition to the leg work out and they have proven there value in other sports. I ll just have to keep my eye on the clock.


Friday :

Back :
Pull up
Single arm dumbbell row
Lat pull down
Lower back machine extension
Machine row

(reps 10,8,6)


Triceps :
Closed grip bench press
Triceps extension
Skull crushers

(reps 12,10,8,6)

Abs : on Tuesday/Thursday and sunday


Thanks for the help. This does look a lot better. Im still trying to figure out the right amount of sets and reps for every exercise. Any advice is welcome.

Here is my take on your set/rep #'s:
Chest :
1. Bench press 4x12-10,8,8-6,6
2. Dumbbell bench press 3x8-10
3. Incline bench press 3x10-8
4. Bench cable fly's 3x12-10
5. Fly's (on the peck deck machine)3x12-10



Biceps :
1. Dumbbell curl seated (back almost straight) 3x12,10,8
2. Standing barbell (EZ bar) curl 3x10-8
3. Machine preacher curl 3x10-8



Tuesday or Thursday :

Shoulders :
1. Seated shoulder press (behind the head) 4x12,10,8,6
2. Arnold press (+ elbows also to the front every rep)3x12,10,8
supersetted with dumbbell front raise
3. Machine lateral raise3x15-12,10,8
4. Machine reverse dumbbell fly's 3x12-10

3 things here. Why are you doing your seated shoulder press behind the head. It could lead to injury and IMO is not effective as to the front. Second thing, I really think you should get rid of the press/front raise superset. It will probably lead to overtraining. do one or the other.

Wednesday:

Legs :
Squats 5x12,10,8-6,6
Adduction machine- just get rid of this
leg extension 3x 10
Abduction machine- get rid of this too.
Leg Curl 4x 12,10,8,6
Calf machine 3x10-8

You need to add another calf exercise.


Im keeping the ab and adduction exercises. I find them a good addition to the leg work out and they have proven there value in other sports. I ll just have to keep my eye on the clock.


Friday :

Back :
Pull up 4xmax
Single arm dumbbell row 4x 12,10,8,6
Lat pull down3x 10-8
Lower back machine extension
Machine row 3x12-8

do the lower back machine extension last!!




Triceps :
Closed grip bench press 4x12,10,8,6
Triceps extension 3x12-10
Skull crushers 3x12,10,8

You should do the skull crushers before the extensions.

[Dutchman]

Originally Posted by BigJosh

Here is my take on your set/rep #'s:
Chest :
1. Bench press 4x12-10,8,8-6,6
2. Dumbbell bench press 3x8-10
3. Incline bench press 3x10-8
4. Bench cable fly's 3x12-10
5. Fly's (on the peck deck machine)3x12-10



Biceps :
1. Dumbbell curl seated (back almost straight) 3x12,10,8
2. Standing barbell (EZ bar) curl 3x10-8
3. Machine preacher curl 3x10-8



Tuesday or Thursday :

Shoulders :
1. Seated shoulder press (behind the head) 4x12,10,8,6
2. Arnold press (+ elbows also to the front every rep)3x12,10,8
supersetted with dumbbell front raise
3. Machine lateral raise3x15-12,10,8
4. Machine reverse dumbbell fly's 3x12-10

3 things here. Why are you doing your seated shoulder press behind the head. It could lead to injury and IMO is not effective as to the front. Second thing, I really think you should get rid of the press/front raise superset. It will probably lead to overtraining. do one or the other.

Wednesday:

Legs :
Squats 5x12,10,8-6,6
Adduction machine- just get rid of this
leg extension 3x 10
Abduction machine- get rid of this too.
Leg Curl 4x 12,10,8,6
Calf machine 3x10-8

You need to add another calf exercise.


Im keeping the ab and adduction exercises. I find them a good addition to the leg work out and they have proven there value in other sports. I ll just have to keep my eye on the clock.


Friday :

Back :
Pull up 4xmax
Single arm dumbbell row 4x 12,10,8,6
Lat pull down3x 10-8
Lower back machine extension
Machine row 3x12-8

do the lower back machine extension last!!




Triceps :
Closed grip bench press 4x12,10,8,6
Triceps extension 3x12-10
Skull crushers 3x12,10,8

You should do the skull crushers before the extensions.

Thanx for the help BigJosh. Looks like it's all coming together now...