My workout

Z

zeth

0
I'm gonna post my workout.. I'm just looking for some feedback on what i should do to make it better..

Leg Curl - 3 sets of 12
Lying on stomach leg curl - 2 sets of 12
Butterfly curls - 2 sets of 12
Bench Press - 2 sets of 10
Delayed Crunches - 2 sets of 25
Dumbbel lateral raise - 2 sets of 10
Dumbbel curl - 2 sets of 25
1 mile on an elliptical bike i think.. it works both the legs and arms
50 crunches
watch tv

I do this workout on mondays wednesdays and friday

Then on Tuesdays and Thursdays I run for about 30 minutes each..

I'm eating for breakfast 2 eggs a piece of toast with natural peanut butter on it and a glass of milk

For lunch I just eat whatever the school is serving.. I'll try to get some meat and vegetibles on the days that I can..

For snacks I usually eat apples, cereal with a banana, cottage cheese, or carrots.. Any suggestions on the workout?
 
This is pretty bad, there is no rhyme or reason to your routine. First off, what are are your goals?

Split up your routine, if you wanna do monday, wednesday, friday, thats fine, but do different exercises ( ie: similar to what many people do like chest/triceps or back/biceps) OR do a full body workout with compound exercises.

If you split up your days, do the most difficult exercise first, like bench press for chest, etc.

Also try to hit all of your body parts, if you don't know, look around especially in past threads, the search bar at the top will bring up tons of info, and/or ask someone to physically show you. And if you're are only gonna do a couple of leg exercises, try to do squats and deadlifts properly, take out the leg curls.

Look around on the forum and/or learn from someone in person.
 
Hmm i wonder is this thing really works "chest/triceps or back/biceps" cause i notice when i fail on biceps its also affect my back exercise,like for example pull ups you cant pull your self now if you fail in the biceps.Can you guys give some answer why is this a good muscle group exercise
 
I prefer to use this Chest / Bi and Back / Tri.

My reasoning is as follows, first off you are mixing a large muscle group with a small (chest=large, bi=small) and I find that to work well. Second you will use triceps more with most chest exercises, and biceps more with back erecises as you found out. I have heard the term complimentry muscle groups (chest/tri) and opposing muscle groups (chest/bi) to discribe them.

So by working your chest and then your triceps you will have exhausted them partially on your chest workout, not allowing you to max the weight on your tricep workout. By using opposing Chest and Bi, you should be able to more effectively load each muscle group.

Hope that helps some.
 
why split up? you can do a full body routine 3 times each week and its very effective. the body is made not to be used one part each day but all parts at the same time right?
and do compound lifts (lifts that uses sevral muscle groups and sevral joint movements) and yeah, what are your goals
and if you do both compound and some isolation then do the isolation exersices last and compund first. if you do like bicep curl before pullups/rows your bicep will be so tiered you cant lift enough to really hit your back.
 
Yup, all you guys said it, in terms of beginners, if he/she isn't doing a full body (which personally would take me forever), then it's easier to do complimentary groups, like Scott said, the reason for this is just to stick with the flow of the body in terms of push and pull. For all chest and triceps exercises you are pushing and for all back and bicep exercises you are pulling. Not everyone does that at the beginning, but it is an easier starting point.

You can do opposing groups, like chest and biceps, as long as they arent on back to back days.

And Karky is right about doing compound exercises first and isolation last, if you are do go that route that is.
 
Thanks for all of the help so far.. I want to maybe do a three-day split.. monday wednesday and friday.. and as for goals I want to build up my legs, but i dont want to lose speed. I want to get a nice chest and Abs, and I want to build up my arms and shoulders..
 
First off, don't be too hard on zeth. he's exercising a lot more than the 'average American'. he took initiative to come here and ask for ways to improve his regimen.

That said, lots of good info stated so far. I will add that you should always, always, always...focus on the larger muscle groups first, and use compound exercises first, like bench press, squats, pull-ups...then at the end of your workout is when you'd use more isolated moves, like curls, tricep extensions, lateral raises, or leg extensions.

Otherwise you run into the problem you already mentioned...your biceps get fatigued, and thus your exercises for upper back suffer. ditto for chest, shoulders and triceps.

you could go for 3x a week and do a full body routine, although I'd suggest the exercises be different each of the 3 days, but repeat the rotation every week, then change it up after 2-3 months.
Example, Monday is bench press, Wednesday you might only do flyes, and friday do some incline bench. repeat the next week. The idea here is that wednesday you could devote some time to direct shoulder training since you aren't doing any heavy pressing moves.

Honestly there's a hundred ways you could do it. Take our opinions and use whatever pieces fit best into your life and goals.
 
Sorry for double posting.. but I just wanted to know if this would be a good exercise plan..


or maybe this one..



it sounds really good..
 
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