Workout opinions

[japs]

This is the kind of workout I do, 4 sets 10-12 reps most of the time unless I go heavy. Any opinions or things I could add in? Legs have been added in as I have been neglecting them. I add more in that this as I go to the gym 4-5 times a lot of weeks, but I'm looking to drop to 3-4 days. It has been working but know it isn't the best of routines. Cheers

Chest & Biceps

C

Bench press

Incline Dumbbell press

Dumbbell fly's

Cable Crossovers

B

Bar curls

Standing curls (dumbbell)

EZ bar curls

Hammer curls

Shoulders and Triceps

S

Smith machine press

Lateral Raise

Dumbbell press

Reverse Fly

T

Push down (using dual assisted machine), superset this with an exercise I saw someone doing. Basically overhand and into my knees.

Overheard extension with dumbbell

Close grip press ups

Tri kick backs

Dips

Legs & Back

L

Squat

Legs press

Calf raise (dumbbell)

B

Wide grip pull down

Barbell Row

Attempt pull ups

Forgot to add, core training. I tend to do 5-10 minutes at the end of each session (press ups added in) but think I need to dedicate part of a day to do this. Any good workouts online that anyone has seen? CHeers.

[sksk3021]

Depends what you are after. You only have three leg exercises and five triceps. I'd split legs and back up two big body parts there.

If you want to do a split centre it around the basic big lifts each workout Squat, deadlift, press and bench.

Then again if it's working and you are getting the results you want why change.

[japs]

Originally Posted by sksk3021

Depends what you are after. You only have three leg exercises and five triceps. I'd split legs and back up two big body parts there.

If you want to do a split centre it around the basic big lifts each workout Squat, deadlift, press and bench.

Then again if it's working and you are getting the results you want why change.

Aims at the minute are adding muscle, but soon to be reducing bf while maintaining what I have (not much )

Guess I could split legs & back into two sessions and add core training onto the day I do legs and potentially a few arm exercises on back day.

Any suggestions on good leg exercises/back? I hear small exercises but heavy is good, but don't fully understand or know if they are talking sense. Cheers for the input.

[Titus]

I'd move shoulders to leg day and hit chest with tris and back with bis. I'd also say you aren't hitting legs anywhere near enough. Add some hamstring curls, reverse lunges, still leg deadlifts, seated and standing calf raises etc.

[jubblies]

Here's a few you could try

Chest - Icline/Decline bench press

Biceps - Concentration curls
In and outs

Shoulders - Front dumbell raise,
Seated shoulder pours

Legs - Deadlifts
Front squats

Back - One arm dumbell row
Bent over barbell row

[SedgefieldMackem]

Depends what machines you have at your disposal mate.

Legs - Only doing 3 lots of leg exercises isn't enough for a muscle group that size, my leg workout at present is:

Squats
Leg Press
Calf Press
Hamstring (Leg) Curl
Leg Extension

Sometimes throwing in Abductor and Adductor (as I have access to the machines).

Shoulders - you want to incorporate front raises to hit your anterior deltoids, as you're not really doing them in isolation.

Back - you really want a couple more exercises. Single dumbell rows would do, have you not got any kind of Low Row/Pulley machine?

Biceps - fine - any more than 4 exercises is overkill, especially with 4 sets

Triceps - Would cut that down by an exercise just to do 4. Rotate, maybe?

Chest - You could probably do with one more exercise there. Either a flat dumbell press (doing the arms one at a time, coming to the middle of your body) or cable scoops.

As for core - sit ups, weighted crunches, dorsal raises and leg raises and anything else you can think of.

[luvulongtime]

Originally Posted by sksk3021

Depends what you are after. You only have three leg exercises and five triceps. I'd split legs and back up two big body parts there.

If you want to do a split centre it around the basic big lifts each workout Squat, deadlift, press and bench.

Then again if it's working and you are getting the results you want why change.

this...the old fashioned lifts are still the best for strength/size. flat bench. power cleans for shoulders. squats (heels on a 5kg plate). chins & t bar rows. legs seperate day from other bodyparts if you can

[oROSSo]

Your legs and back are the two largest muscle groups. Doing them together is madness. As someone said, you're devoting as much time to biceps as your legs! Legs are the most important body part to work.

I'd try

Legs and shoulders
Chest and tri's
Back and bi's

use the heavy, compound moves with a few isolations for the smaller muscles. Squat, deadlift, bench, BOR, military press.

[japs]

So I've decided to follow some of the advice given.

Legs and shoulders
Chest and tri's
Back and bi's

Fourth day will be core and just odd bits of what I want to do.

New splits above.

Tomorrow is legs/shoulders.

My plan:

S

Smith machine press

Lateral Raise

Dumbbell press

Reverse Fly

Dumbbell Press

L

Squat

Legs press

Calf raise (dumbbell)

Ham string curl

Lunges

Expect the legs will be tough as not trained them properly in years, so may do squats with just the bar on smith machine to start etc. See how it goes. Expecting it to be tough. I think the above looks reasonable.....

[sksk3021]

Originally Posted by japs

So I've decided to follow some of the advice given.

Legs and shoulders
Chest and tri's
Back and bi's

Fourth day will be core and just odd bits of what I want to do.

New splits above.

Tomorrow is legs/shoulders.

My plan:

S

Smith machine press

Lateral Raise

Dumbbell press

Reverse Fly

Dumbbell Press

L

Squat

Legs press

Calf raise (dumbbell)

Ham string curl

Lunges

Expect the legs will be tough as not trained them properly in years, so may do squats with just the bar on smith machine to start etc. See how it goes. Expecting it to be tough. I think the above looks reasonable.....

I don't like the smith machine, would definitely avoid it for squats. You have two lots of dumbbell press as well!!