please help me build a workout program

U

ultralars

0
monday:
Bench press 3 sets 7-8 reps( was originaly doing the 5 x 5 thing but hit a plateau so i am going to change back in 3 weeks when my strength start to grow again)
incline dumbell press 3 sets 8 reps
deadlift 5 pyramiding sets 50 first 3 sets 7 reps then 60 7 reps then 70 5 reps
shoulder press 3 sets 8 reps
rows 3 sets 8 reps
going to start doing pulldown rear too

tuesday: abs and cardio


Wednesday: back
pull ups 3 sets to failure
pulldowns( rear )
shrugs 4 set 8 reps


thursday: abs and cardio

friday: same as Monday except that my incline bench press is going to be with a barbell

please help me build a workout program and advice me which exercise i should have on which day
 
Im not sure if your a dude or a chick but heres a good workout.......If your male, reduce butt workouts (unless you want a nice booty ;) and use higher weights. for exercises with no weights do it until failure and maybe warm up on treadmill rather then stairmaster hehe

Day 1: Upper Body

Warm up with Stair Master 10 min
Military Shoulder Press 3 sets 12 reps
Bench Press (Dumbbells) 3 set 12 reps (5 lbs in each hand)
Bar Curl Standing 3 sets 12 reps 20 lbs
Machine flyes 3 sets 12 reps
Seated Rowing 3 sets 12 reps
Tricep Pulldowns 3 sets 12 reps 40 lbs
Lat Pulldown 3 sets 12 reps 30 lbs
Chest and Armpit Pull/Squeeze 3 sets 12 reps
Armpit Pushes 3 sets 12 reps 25 lbs
Treadmill 10-20 minutes
Relax and streeetch it all out - hold each stretch for at least 30 seconds
Day 2: Lower Body

Warm up with Stair Master 10 minutes
Ball Squats 3 sets 15 reps
Lunges with weights 3 sets 12 reps
Machine Squat 3 sets 15 reps
Thigh Machine Lift 3 sets 12 reps
Thigh Machine Pull Down 3 sets 12 reps
Inner Thigh Machine 3 sets 12 reps
Hip Extension Machine 3 sets 12 reps
Back-to-wall squat Kick out each leg 3 sets 12 reps
Brazilian Butt Workout: Get on knees and hands and lift right leg to the right and then kick back, to the side, to the back 50 times (or 100 if your feeling up to the challenge) - then switch leg and do 50 on the other side***THIS ONE IS AMAZING you'll have an amazing butt in no time
Lunge but on the way up, kick high in the air with that leg 3 sets 12 reps

(Those last two are great for an at home quick exercise)
Treadmill 10-20 minutes
Relax and stretch- hold each stretch for at least 30 seconds

Day 3: Abdominals

Warm up with Stair Master 10 minutes
Ball Crunches 3 sets 50 reps
Side Ball Crunches 3 sets 20 reps
Bridge 3 sets 30 seconds
Air Bike 3 sets 20 reps
Lying Leg Raises and Butt Lifts 3 sets 20 reps
Jackknife (Push up position with feet on ball - roll ball in and bend knees and back out) 3 sets 12 reps
Crunches 3 sets 33 reps (5-10 second break) = 99 sit ups!
Treadmill 10-20 minutes
Relax and stretch

Day 4: Cardio

Treadmill 20 minutes
Stair Master 20 minutes
Bike 10 minutes
Stretch!
NOTES: Be sure to have 3 resting days- I usually have a rest day after Lower Body (because I'm usually sore!) After abdominals, and after cardio

Make sure to eat lots of protein, protein shake after workout, eat lots of chicken, cottage cheese, eggs, nuts etc.

for more info on my workouts, diet, weight loss, toning tips and tricks check out my website at www . auntie-ana . blogspot . com (no spaces)

Good luck!

xx
 
i read yours again you sound male due to all the reps and arm workouts... i suggest you buy the Mens Fitness big book of exercises, it has so many different routines and exercise demos in there, diet suggestions etc for whatever you want to acheive.
 
Where are legs? Why are you not working them? Why are you doing back on Monday and Wednesday? Would avoid behind the neck anything. No be benefit over their front counterparts, functionally useless, and can lead to injury due to the stress they put on the shoulders.
 
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