my body work-out program

[pleiades Member Find all posts View Profile Close pleiades]

I'll start with bicycle 15 minutes to warm up and do the regular streching exercises every work-out day.

1. day
Incline Bench Press 3x8
Incline Dumbell Press 3x8
Dumbell Bench Press 3x8
Dumbel Curls 3x8
Concentration Curls 3x8
Wide-grip front lateral pulldown 3x8
Straight-arm Pulldown 3x8
One arm Dumbell rowing 3x8

2. day
Dumbell Press 3x8
Bent-Over Dumbell Lateral Raises 3x8
Triceps Pushdowns With Rape Attachment 3x8
Dumbell French 3x8
Leg Press 3x8
Leg Curl 3x8
Leg Extension 3x8

3. and 4. days
30 minutes bicycle
horizontal bar 20x5 (I'll try to do when I get 100)
Straight and reverse sit-up when I get tired and feel the pain.
push-up 20x5 (I think I can do with a little effort)
Deadlift 3x8

I'll do this program during 90 days and I'll raise the weight and sets when I can easily do it.

After that

I'll do this 5 week program.
Kit Harington's muscle-building workout :: Men's Health

I wish I can start with this 5 week program but my low back and abdomens can't affort that at the beginning, so I create this 90 days program.

What do you think about that?

[ProGasmDave Senior Member Find all posts View Profile Close ProGasmDave]

Hi pleiades

Personally I'd do chest & triceps one day, back and biceps on another, quads and hamstrings on another and shoulders and calves on another. You can then throw-in your abs and cardio whenever you find suitable?

[pleiades Member Find all posts View Profile Close pleiades]

Hi pleiades

Personally I'd do chest & triceps one day, back and biceps on another, quads and hamstrings on another and shoulders and calves on another. You can then throw-in your abs and cardio whenever you find suitable?

thanks for answer, I'll do research and rearrange my program, it looks like very heavy for 2 days is it?

[TastyFelloW Senior Member Find all posts View Profile Close TastyFelloW]

Yep, it looks very heavy

For example my program is like this, the main workouts are done 4 days a week.

Monday: Chest
Tuesday: Back
Wednesday: Rest
Thursday: Biceps, Triceps and Shoulders, Calves
Friday: Legs
Saturday, Sunday: Rest.

Another good program is like ProGasmDave told ya:

Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Rest
Thursday: Shoulders and Calves
Friday: Legs
Saturday, Sunday: Rest.

You can move the groups of muscles you train in which days you like to train and whatever order your body feels it suits more comfortable. Also the rest days can be in which order you like.

Hope I helped you! Good luck!

[CptnD Senior Member Find all posts View Profile Close CptnD]

Hi pleiades

Personally I'd do chest & triceps one day, back and biceps on another, quads and hamstrings on another and shoulders and calves on another. You can then throw-in your abs and cardio whenever you find suitable?

I agree. Opposing muscle groups grouped together will produce better results. Once you get bigger and used to handling weight more easily, then maybe isolate muscle groups to support confusion. Incline bench is a good idea as well prior to flat bench or dumbbell press. It's always good to slightly carry previous day muscles worked into the next workout day; keeps from getting sore and inhibits better growth and recovery. Take some pics of before and after and post your results. Good luck!

[akaTrex Senior Member Member of the Month Jan 2016 Find all posts View Profile Close akaTrex]

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Scooby's Workshop | Home Fitness & Bodybuilding Workouts

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Check them out.

Excellent sources of Information from Guys that know WTF they are talking about.


P.S. Do LEG's on Mondays when the ENTIRE GYM is doing Chest!!!
I like to be able to Walk when the weekend rolls around.

Plus I laugh watching the TEAM CHEST, Tri's and BI' on Mondays!!!

[pleiades Member Find all posts View Profile Close pleiades]

1. day
Incline Bench Press
Incline Dumbbell Flyes
Dumbbell Bench Press (FLAT)
Dumbbell Curls
Concentration Curls

2. day
Wide-Grip Front Lat Pulldown
Straight Arm Pulldown
One Arm Dumbbell Rowing
Triceps Pushdowns With Rope Attachment
Dumbbell French
Leg Press
Leg Curl
Leg Extension

3.day
Dumbell Press
Bent-Over Dumbbell Lateral Raises
Front Dumbbell Raises 30 minutes bicycle
horizontal bar 20x5 (I'll try to do when I get 100)
Straight and reverse sit-up when I get tired and feel the pain.
push-up 20x5 (I think I can do with a little effort)

I rearranged my program with your advices, what do you think about this program?

[BTBrian Senior Member Find all posts View Profile Close BTBrian]

What are your goals? Do you have access to a gym with barbells, dumbbells, squat racks, various machines etc? And what kind of weight-lifting experience do you have?

I ask because people with different goals do radically different programs (athletes lift completely different than bodybuilders etc) and if you are a beginner you should probably start out lifting 3 full-body workouts instead of 2 days of just upper. Also doing 3 months of lifting with the same routine and you will probably stagnate somewhere along the way. If you let us know more about your goals/experience we can give a better recommendation.


PS that "Shoulder W" lift in the link you posted looks like it would absolutely wreak havoc on your spine.