My workout

Discussion in 'Health & Fitness' started by ucrctennis, Jul 8, 2008.

  1. ucrctennis

    ucrctennis Rookie

    Joined:
    May 29, 2006
    Messages:
    123
    I am 17 years old 5'11" and 145 pounds. I have been lifting in the gym steadily for the last 6 months and have been taught form by a trainer. Please review my workout and tell me what you think

    Sunday: Rest

    Monday: Lower Body
    Deadlifts 1/8/65 1/8/95 3/8/155
    Squats 1/8/65 1/8/95 4/8/155
    Hack Squats 1/8/90 3/8/140

    Tuesday: Upper Body
    Lat Pulldowns 3/8
    Pullups 3/3
    Bench Press 1/8/45 1/8/95 3/8/115
    Shrugs 1/8/95 3/8/155
    Dips 3/8

    Wednesday: Lower Body
    Deadlifts 1/8/65 1/8/95 3/8/155
    Squats 1/8/65 1/8/95 4/8/155
    Hack Squats 1/8/90 3/8/140

    Thursday: Upper Body
    Lat Pulldowns 3/8
    Pullups 3/3
    Bench Press 1/8/45 1/8/95 3/8/115
    Shrugs 1/8/95 3/8/155
    Dips 3/8

    Friday: Rest

    Saturday: I see a trainer
     
    Last edited: Jul 8, 2008
    #1
  2. TopShelf

    TopShelf Rookie

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    Jun 28, 2008
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    If your trying to gain muscle, personally I would not do such identical exercises in such close days. Reason being? You will probably get so "repetitious" that you will just end up sticking with the same weight size (such as lifting your own body weight over and over)

    If its not for muscle building, but rather, trying to have a "cardio" type routine while you workout, then it seems very active and fast paced.

    If your doing dips, pullups etc, try and put 10 or 15 pounds on your ankles or belt and increase as you grow up
     
    #2
  3. ucrctennis

    ucrctennis Rookie

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    May 29, 2006
    Messages:
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    I thought this as well when I was designing the workout. The reason I did this is because I see a trainer on saturdays which is a whole body workout and it is the only way that I can have rest days before and after.

    Would it be beneficial to do a slightly less intense leg workout on the 2nd lower body day?

    Also I forgot to include, on the upper body days I am doing 15 crunches between every set of weights that I do.
     
    #3
  4. SmoothSailing

    SmoothSailing New User

    Joined:
    Sep 18, 2007
    Messages:
    15
    Sunday
    Wednesday
    Tuesday
    Wednesday
    Thursday
    Friday
    Saturday

    I am confused
     
    #4
  5. NotAtTheNet

    NotAtTheNet Semi-Pro

    Joined:
    Feb 5, 2008
    Messages:
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    Location:
    Miami/Ft. Lauderdale/West Palm Beach, FL
    I would start splitting the 2 upperbody workout days to workout different groups of exercises. The traditional split is Back/biceps, and chest/tris. I typically also tack on a shoulder routine (which i include upper back with) with my legs. Your lower body routine is classic so i wouldn't change it, maybe add a stiff legged deadlift to isolate the hammies? Also on the 2nd lower body routine, try switching it up. Do sets of 30-40 2 foot box jumps, and run a mile by sprinting a block (50 yards), walk a block, sprint a block, etc... For the shoulders, do some boxing with a heavy bag which is an intense shoulder workout. So maybe try a routine like...

    Back/Bi
    pull ups
    dumbell or t bar rows
    close grip pull ups
    curls
    hammer curls

    lowerbody1/shoulders
    deadlifts
    squats
    hack squats (or stiff legged deadlifts)
    military press
    lateral raises
    front raises
    shrugs

    chest/tri
    flat bench
    incline bench
    weighted dips
    rope pull downs
    skull crushers

    lowerbody2/shoulders2
    2 foot box jumps
    sprints
    5 rounds (4-5 minutes) of boxing

    I don't see an ab and core routine either (edit yeah just saw you do crunches sorry). shouldn't neglect on that. I even "weight train" my abs to an extent. I'll do roman chair situps and crunches holding a 10 lb weight behind my head. But good job for sticking with the workout this long. Keep it up!

    Oh and if you hadn't noticed in your gym yet, do BACK on monday not chest, the bench press is what everyone works out on in the gym on mondays...
     
    Last edited: Jul 9, 2008
    #5

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