Is my workout plan too much?

steezinseagal

steezinseagal

Member
Hey doctor NS, tell me if my workout plan is ok.

It's summertime and I am hella bored, its been raining and I have nothing to do. I want to step my workout plan up to overdrive.

I've been doing a very small amount of lifting 3x a week for 2 months or so. Now I really want to get some real results. I use freeweights and do a lot of stretching so I am not at much risk for hurting myself.

Here it is:

A days--bench + curls

B days--military press, side shoulder raise

every day-alternating between decline bench fly/incline fly, sit-ups

The week would look like this:

A, B, A, B, A, rest, rest. so sat and sun I would rest, but the rest of the time I would be lifting. but since I don't work the same muscles two days in a row, should be fine right?

Hope this isn't too hard to understand, let me know or make any suggestions.
 
as long as you take two rest days and you aren't doing the same lifts every day you'll be fine

the first week is generally a bitch then its fine after that

but add in alot more, do squats, power cleans, and pull ups, and more abs, and you can do alot more on your arm days then just bench and curls,

you should definitly be doing power cleans and squats though if you jsut want to be in generally better shape
 
That's entirely too much bro. I'm not going to sit here and type out a regimen for you, but know that what you plan on doing is excessive. Additionally, please recognize that while you may be limber, you're still susceptible to injury.

Ronnie Coleman says it best: "Everybody wanna be a bodybuilder, but don't nobody wanna lift this heavy ass weight......I do it though!"

Hats off to you for lifting and wanting to push yourself.....I wish you great gains!
 
yea, no offense, but i agree with that being possibly the worst workout routine ive ever seen.

Copy and paste this and print it. Its a pretty basic but solid workout routine that you can definitely and should build off of (add more lifts, exercises, etc). Make an effort to eat healthy if you don't already.

Monday:

- Barbell Bench Press

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest time approx 2-3 minutes between sets.

- Bent Over Rows

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest time approx 2-3 minutes between sets.

- Shoulder Press w/ Barbell

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

- Side Laterals

: Warm up 2 sts of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-:

: Rest time approx 30-60 seconds between sets.

Tuesday:

- Squat

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 2-5 minutes between sets

- Romanian Deadlift:

: Warm Up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 2-3 minutes between sets.

- Lunges with Dumbell or Barbell

: Warm up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

- Calf Raises

: Warm Up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

Wed: Off

Thursday:

- Incline Bench Press with Barbell

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

- Cable Row

: warm up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

- Dumbell Bench Press

: Warm Up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 1-2 minutes between sets.

- Front Raise with Dumbell

: Warm up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 30-60 seconds between sets.

Friday:

- Deadlift

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 2-5 minutes between sets.

- Leg Press

: Warm up 2 sets of 10

: (1wk) 3x8 (2wk) 3x8 (3wk) 4x6 (4wk) 4x6 (5wk) 5x5 (6wk) 5x5 (7wk) 6x4 (8wk)

6x4 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 2 minutes between sets.

- Pull Thrus

: Warm up 2 sets of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 30-60 seconds between sets.

- Decline Sit-ups

: Warm up 1 set of 10

: (1wk) 3x12 (2wk) 3x12 (3wk) 3x8 (4wk) 3x8 (5wk) 4x6 (6wk) 4x6 (7wk) 5x5 (8wk)

5x5 (9wk) 5x6 (10wk) 5x6 (11wk) -Off-

: Rest Time around 30-60 seconds between sets.

 
No offense, but I have some people saying its too much, and you post that?

should have specified I don't want to spend all day in the gym. my gym consists of some adjustable -weight dumbbells and a bench. so all the exercises must be with dumbbells.

I made that plan to be some stuff every day, but not too much. I just want to spend under an hour a day lifting. and I don't think I'm neglecting anything. ive got biceps, triceps, chest, abs, and shoulders. I know there are a few I am leaving out, but like i said I am not trying to spend all day in the gym. I also am restricted by using dumbbells. and NO LEGS. I don't care what anyone says, not doing em, forget about it.

also I don't know about other people, but if I do bench and curls, 3 sets for each, I am BEAT afterward. I really couldn't stand to do any other exercises for those muscles the same day.
 
yourr workout should be under an hour for optimal results anyways..

i dont get why you would ever want to leave out legs..possibly the worst/dumbest mistake you could make..when you work out your legs, your body releases more testosterone, resulting in increased muscle growth ALL over your body.

your also neglecting your back..thats another terrible mistake...have fun with that.

your neglecting the 2 largest muscle groups in the human body..just dont workout if your going to leave out your legs and back.

 
I worked out virtually every day but sunday last year from january to august and I gained 15 pounds, its not too much just be safe about it. People who tell you this is too much are ignorant and know nothing about lifting. If you wanna see a lot of gains, then eat 5 meals a day, but healty protein/carb filled meals, and take multivitamins.
 
You are focusing way too much on your shoulders. A good rule of thumb is to exercise both sides of a movement. You have bicep curls, but nothing for triceps (the presses don't help that much, you need something to isolate them). Chest press for pecs, but no rows for lats.

You'll also want more work on your core. Abs are just one small part of it. There's tons you can do without weights, so don't worry about that.

And you might not want to do legs, but if you're an athlete at all (including being a skier), legs are extremely important. Even if all you are doing is squats.

Lastly, space out the rest days. Work out hard M, W, F, and rest the other days, or work on cardio those days.

 
i used to to back and chest in the same day, but i didnt see results relaly, so i decided to to back and tri's together, and then chest and bi's

definetly do some back exercises, and make sure to work out ur legs, it builds more testosterone in ur body and ur muscle strnegth should increase about 10%
 
working out your pecs (presses) everyday isn't a smart idea. you generally need a weeks rest for larger muscle groups. maybe less if you've been doing it for awhile, have really good genetics, get a lot of rest, and eat really healthy. best of luck
 
just like everyone said, you need more balance in your workout. front-back, up-down. work your legs and back. if not, you'll end up as one goofy looking motherfucker.
 
on one day do exercises working out your chest and your triceps, doing 3 exercises per muscle group (bench press, cable flys, and incline bench for your pecs for instance).

one the next day do biceps, back, and shoulders doing three exercises per muscle group (curls, hammer curls, and preacher curl for biceps for instance).

The next day do a workout for your legs, including anything from squats to lunges,

Try and mix things up from time, like different exercises (decline bench vs. incline bench for instance) and less or more reps, to keep your muscles guessing, otherwise you might plateau.

You could get away with doing these back to back all the time since you give each muscle group some rest, but i recommend having a day of rest after doing these three days straight. Also, throw some abs in at the end of every workout and try to get some cardio in too. You dont want to be just a meathead, but want to be fit too. Also, I think doing reps with 12 then 10 then 8 with more and more weight as the reps go lower. You can do 10, 8, 6 too, just depends how quickly you want to add bulk. Good luck.
 
Thanks. So the general consensus is more rest between days, do some back exercises, and do multiple exercises focusing on one muscle.

Here's my revised plan:

Monday: Chest, triceps;

benchpress, fly, tricep extension

Tuesday: Biceps

concentrated curl, drag curl, row

Wednesday: Rest

Thursday: Chest/triceps again

Friday: Biceps again

Sat: Rest

Sun: Rest

Does that sound good? the row should help my back, can do some of those reverse situps for back too. plan on doing abs every day
 
Monday – Bicep, Tricep, abs

Tuesday – Cardio (1.5 hour spinning)

Wednesday – shoulders, back

Thursday – legs, abs

Friday – chest

sat – off

sun – off (cardio)

Biceps (1-2 minutes rest between each set)

hammer curls – 3 sets x 5 reps

easy bar curls – 3 sets x 5 reps

easy bar reverse curls – 3 sets x 5 reps

(NO REST)

take 12.5 lbs DB 1 set x 5 reps

15 pounds DB 1 set x 5 reps

20 pounds DB 1 set x 5 reps

25 pounds DB 1 set x 5 reps

30 pounds DB 1 set x 5 reps

35 pounds DB 1 set x 5 reps (or until failure)

30 pounds DB 1 set x 5 reps

25 pounds DB 1 set x 5 reps

20 pounds DB 1 set x 5 reps

15 pounds DB 1 set x 5 reps

12.5 pounds DB 1 set x 5 reps

Triceps(1-2 minutes rest between each set)

Tricep pressdown 3 sets x 5 reps

Skulls crushers 3 sets x 5 reps

Tricep over head DB extension 3 sets x 5 reps

close grip bench press 3 sets 5 reps

Back(1-2 minutes rest between each set)

Lat pulldown 3 set 5 reps

back row 3 sets 5 reps

Lay face down on bench and press DB 3 sets 5 reps

Bent over DB lat raises 3 sets 5 reps

shoulders(1-2 minutes rest between each set)

DB side shrugs 3 sets 12 reps

BB shrugs 3 sets 5 reps

Machine shrugs 3 sets 12 reps

DB Shoulder press 3 sets 5 reps

Legs (1-2 minutes rest between each set)

Sitting leg extension (quads) 3 sets 5 reps

Leg press 3 sets 5 reps

Hamstring extension 3 sets 5 reps

Standing Calf raises 3 sets 5 reps

Sitting calf raise 3 sets 5 reps

Chest (1-2 minutes rest between each set) (increase weight each set!!!!)

This is too increase size of chest use for one month and then change to BB work for 1 month then change back to DB

Warm up Bench press 3 sets 5 reps

Flat DB chest press 4 sets – 12 10 8 6 reps

Incline DB press 4 sets – 12 10 8 6 reps

Flat DB chest fly 4 sets – 12 10 8 6 reps

Incline DB fly 4 sets – 12 10 8 6 reps

Hammer press 4 sets 12 10 8 6 reps

Bench press 3 sets 5 reps

Incline bench press 3 sets 5 reps

DB flys 3 sets 5 reps

Decline bench press 3 sets 5 reps

Wide grip bench 3 sets 5 reps

Machine bench x sets x reps (to failure)

Abs

crunches 3 sets 30 reps

Alternating side crunches 3 sets 30 reps (15 each side)

Standing machine bend overs 3 sets 15 reps

Captains chair leg lift 3 sets 15 reps

jea this is real nice and always eat healthy and eat lots of protein
 
hahahah too much? not enough...

if you want overdrive, try doing a little more than benching. i know i know, that's all people talk about but it doesn't do much. look up plans online, i don't feel like typing out my routine, i might later. oh and work your legs into it so you don't look like a retard.
 
why?

no legs, no back, no core..hes training 1/4 of his body.

any gains made in the areas he is targeting will not be supported and can lead to various injuries and a lot of pain...

legs and core are the 2 most important muscle groups to keep in shape and strong IMO.

your core supports your back, along with your legs and ass. weak core combined with tight hamstring=massive pain.

theres so many more reasons, but you can do research if you want to find out more.
 
two exercises a day and you think that might be too much??? you dont even have any lower body exercises listed there. and when you workout with one muscle, you need to work out with its opposing muscle group. you shouldn't work your biceps without working your triceps, your quads without your hamstrings, your chest without your back, etc. i suggest you do some research first or if you are too lazy, i guess you can just steel another kids legit plan.
 
Wow, lots of you guys work out.

I just do cardio shit almost every day. It keeps a good balance with how much i smoke.
 
Its not too much, its they way you have it planned is no bueno. You have to work different muscle groups every day. You want your muscles to be sore....thats because they are tearing, and new muscle grows in making you stronger. maybe A days lift and B days stick to cardio, that way you will be much more healthy overall.
 
Well what if I worked chest one day, back the next, and so on? I don't think it really makes a hell of a lot of difference anyways

and I find it funny I lost karma for this thread, when all I did was ask a question and tried to avoid being rude to anyone.

I am just gonna do my revised plan, and not worry about all this shit. you guys are contradicting each other, and I am sick of hearing "bro you are neglecting your legs" blah blah blah. I don't give a shit about my legs, as long as they work i think I'll be fine. running/swimming takes care of them enough in my opinion, and this supposed "increased testosterone" is prob offset by the massive amounts of calories exercising my legs would burn.
 
I work out because I'm a skinny motherfucker who needs to beef up...and it's also a great way to calm down, I got hooked when I stopped smoking weed last summer for a really long break. Endorphins are the shit.
 
http://www.webmd.com/fitness-exercise/features/the-300-workout-can-you-handle-it?page=2

Doesn't need to involve a ton of weight machines, but good luck with it haha.

 
for your lifts do a pyramid setup. start out finding your max for every lift. then do a high amount of reps, say 10, with the weight low, at around 60% of your max. i usually keep it to three sets of every exercise, although you can fluctuate that also. the next week, increase the percentage by 10%, to 70% but drop the reps down to 8. the next week increase to 80%, and drop another rep or two. once you reach 90%, and sets of 4-6 reps, find your new max, and repeat your program based on the percentages of your new max. if you want you can increase the sets as you decrease the reps too.
 
I would seriously listen to me if i were you.

As much as you wanna look manly and buff, arms and shit are all good, but your core is BY FAR the most important muscle group in your body.

It seriously maintains everything. It can have effects on your neck all the way down to your arches in your feet. This isn't talking about just situps. You need to work all of the muscles in your abdominal area.

Google Core workouts or something, your seriously wont regret it.
 
hey bud, u asked for advice and you're getting it. The workout I gave you shouldn't take you more than 45 minutes...... It's really not that hard. You asked for help and people gave it to you and you're against it? You may think running is all you need for legs but maybe ull have to find out the hard way when you realize how unbalanced you're body is. My advice to you is to listen to other peoples' advice especially since it sounds like you know pretty much nothing about working out.
 
and for rest you def want to rest each muscle/group 2 or so days after you work em. Dont go heavy lifting more than 2 days in a row.
 
that plan is completely unbalanced. 5 days of upper body and no lower body? you are silly. You will have a massive chest and chicken legs
 
A protein supplement is fine but creatine is bad for you especially if you do not drink a lot of water.
 
like I said, I do stay home. I work out in my house.

and I did ask for advice. and I got some good advice. I also got a lot of people telling me a lot of shit that makes no sense. I do not believe that neglecting some muscles will have ridiculous consequences like no gains, or my skeleton being fucked up. i personally believe that if you exercise a muscle, it will become stronger. I picked the muscles I wanted to work on, and that's it.

I've gotten fine results with just bench and curl for 2 months. I somehow doubt that exercising MORE will result in all this bad stuff. I prob will work some leg exercises in though.
 
have you heard of overtraining?

please do a little research before you start saying other people are wrong..the only thing that doesnt make sense in this thread is your reasoning.

an disproportioned body will have ridiculous consequences.
 
you need a balanced routine or yes, your skeleton can get screwed up. Your muscle strength will be nullified if you don't have the core muscles to hold it together or the opposite muscles of the ones you are focusing on (e.g. upper back is opposite of pec muscles). Leg strength is necessary too to hold up the extra weight you're putting on, and also just for basic overall fitness legs are actually probably the most important second to core.

Sooooo not gonna lie your workout sucked but you can change it. Keep it real.
 
just go pick up P-90x

i swear it works, my dad uses it and hes ripped now...

tht sounds awkward...oh well
 
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