I know exactly how you feel. I started when i was a sophmore in High School. I had no idea what to do so i read all the muscle and fitness magazines and Mens health.
I finally came up with my plan (mind you everybody’s body reacts different to types of training.) But I’m into to serious lifting now and heres the deal thats worked for me.
Try working on a 7 day schedule for awesome results. Diet is very important like he said.
monday~ Chest shoulders and triceps
~superset some pushups with cable crossovers
~dumbell incline press
~heavy shoulder presses
~later dumbell raises or you can do a cable lateral raise which works well for those rear and middle delts
then hit some abs and drink ur shakes and pass out in your bed
Tuesday~ Quads, Calves, Hams, glutes, lower back
~start with a heavy sqaut smith machine or free if u wish
~superset a leg curl with leg extensions
~hit some heavy leg press
~lunges or standing leg curls
~do some heavy seated and standing calve raises
~end with a heavy deadlift and u can throw in some bridging or prone supermans to really tear that LB up
Wednsday ~rest day cuz i always feel hit hard after
thursday ~back traps biceps and neck muscles if u want
~LAT PULL DOWN
~heavy one arm rows
~seated row or T-bar row
~cable bicep curls
~Drop set bicep curls
~neck Wrestler bridges where u roll ur body weght onto the top of ur head from a lying down position then return back to the ground
~finish with soem abs and shrugs or w/e u feel is lagging
Friday~hit up another leg work out like the one I gave you but u can add front squats or some polymetrics and what not
Saturday~since this is a long day if u don’t have a job make it ur arms specific day
the arms day is good for hittinf the back and chest again but its a tiring process
Sunday~ soem polymetrics and cardio and call it a day so u can fully heal for tomorrows chest workout
So thats a weeks workout for me sometimes. I get plans that screw it up but this is what i like to strive for, and its worked.[/quote]
This program is not good.
It might work for you???but this is not a program that should be advised by anyone. There are so many flaws in the makeup that I only have time to critique but a few.
Chest,shld,tri on one day–nix. After benches and dips all types od iso’s, what ya got left for heavy shld presses.
After all that leg work you then suggest heavy deads as a way to end the workout. Deads are an all encompassing lift that deserve first in order.
Why lat pull-downs after weighted pull ups? Not completely ridiculous on some super cycle, but as a matter of regular rotation–not ideal
Wasting a whole day on arms is–well,wasting a whole day. You trash your arms on Sat. so you can come back Mon. with cest,shld,tri–which all take alot of tri work.
Listen, I’m not here to beat anybody up, but if you’re gonna hand out advise,you should know what you’re talking about. If it works for you, I’d be surprised you could maintain anygains over any length of time, good. But this is not a sound workout for anyone who isn’t juicing. And even then the lifts could be better placed.
You mention nothing of weight/rep schemes so I’ll give you the benefit of the doubt that you’re not trashing yourself each workout–though your little captions would suggest otherwise.
This workout cis to top heavy with arms and iso’s. Your time and energy would be much better put into compound lifts, done with proper/periodized weights/reps and if you want to throw in a couple of sets of iso work on the back end feel free.