T Nation

Schedule Too Diversified ?

Hi,

I’ve been working out for the last 6-8 months, more seriously in the last 2 months, where I’ve tried to stick to 4 times per week, and doing light cardio in 2 of 3 rest days.

In any case, I haven’t followed any specific plan, just tried to do an overall full body workout. Following is what I have been doing in the last month or so. I was wondering if this schedule is too “crowded”, whether I should concentrate on fewer exercises. My goal is to gain muscle and just look/feel better, currently at 195lb, 5’ 11".

Day 1 Workout - Saturday Reps
Bench Press - Flat, dumbbells 12,10,8
Back Squat - barbell 12,10,8
Flys - Flat, dumbbells 12,10.8
Lateral Raise - side and standing 8,6,6
Shoulder Raise - sitting 12,10,8
Weighted crunches 16,14,12
Bent-arm dumbbell pull-over 12,10,8

Day 2 Workout - Sunday Reps
Deadlift - barbell 12,10,8
Lunges - dumbbells 12,12,12
Tricep extension - skull crusher 12,10,8
Bicep curls w/twist, standing or sitting 12,10,8
Lateral Raise - front with dumbbells 8,6,6
Wrist curl - seated w/dumbbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Upright Row - standing, either DB or BB 12,10,8
Air bike - abs, laying down 30,25,20

Day 3 Workout - Tuesday Reps
Bench Press - Declined, dumbbells 12,10,8
Shoulder Shrugs - dumbbell 12,12,12
Flys - declined, dumbbells 12,10,8
Weighted crunches 16,14,12
Front Squat - barbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Bentover Lateral Raise - dumbbell 10,8,6
Tricep kickback -dumbbell 12,10,8

Day 4 Workout - Thursday Reps
Deadlift - dumbbell 12,10,8
Pushups 30,20
See-Saw Press - dumbbells 20,15,10
Bicep incline curls - dumbbell 12,10,8
Lying Down/Up Plate Resistance -neck 10,10,10
Bent over row - dumbbells 12,10,8
Air bike - abs, laying down 30,25,20
Bent-arm dumbbell pull-over 12,10,8

I’m planning to adjust this and add pull-ups/chin-ups to the routine. Does this look needing major modifications or is this ok ?

If i was you i’d either group up the days, as in upper lower upper lower OR I’d do bodypart splits like a bodybuilder. The exercise choices are good (deadlifts…oh yeah) just kinda oddly grouped.

On the other hand as long as its still working for you…don’t change a thing.

We are all after-all, different. ex.I mean I HAVE to change my routine every 6-12 weeks or I WILL stop growing. Its just my body. So you may grow on this were as i probably would not.

[quote]henryd31 wrote:
In any case, I haven’t followed any specific plan, just tried to do an overall full body workout.
[/quote]

A full body workout is good, but you really should follow a specific plan. As a beginner, I would really recommend going through the training articles here and picking on that fits your goals and tickles you fancy. The people who write here most definitely know what they are doing.

[quote]henryd31 wrote:
Hi,

I’ve been working out for the last 6-8 months, more seriously in the last 2 months, where I’ve tried to stick to 4 times per week, and doing light cardio in 2 of 3 rest days.

In any case, I haven’t followed any specific plan, just tried to do an overall full body workout. Following is what I have been doing in the last month or so. I was wondering if this schedule is too “crowded”, whether I should concentrate on fewer exercises. My goal is to gain muscle and just look/feel better, currently at 195lb, 5’ 11".

Day 1 Workout - Saturday Reps
Bench Press - Flat, dumbbells 12,10,8
Back Squat - barbell 12,10,8
Flys - Flat, dumbbells 12,10.8
Lateral Raise - side and standing 8,6,6
Shoulder Raise - sitting 12,10,8
Weighted crunches 16,14,12
Bent-arm dumbbell pull-over 12,10,8

Day 2 Workout - Sunday Reps
Deadlift - barbell 12,10,8
Lunges - dumbbells 12,12,12
Tricep extension - skull crusher 12,10,8
Bicep curls w/twist, standing or sitting 12,10,8
Lateral Raise - front with dumbbells 8,6,6
Wrist curl - seated w/dumbbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Upright Row - standing, either DB or BB 12,10,8
Air bike - abs, laying down 30,25,20

Day 3 Workout - Tuesday Reps
Bench Press - Declined, dumbbells 12,10,8
Shoulder Shrugs - dumbbell 12,12,12
Flys - declined, dumbbells 12,10,8
Weighted crunches 16,14,12
Front Squat - barbell 12,10,8
One leg calf raise - dumbbell/standing 12,10,8
Bentover Lateral Raise - dumbbell 10,8,6
Tricep kickback -dumbbell 12,10,8

Day 4 Workout - Thursday Reps
Deadlift - dumbbell 12,10,8
Pushups 30,20
See-Saw Press - dumbbells 20,15,10
Bicep incline curls - dumbbell 12,10,8
Lying Down/Up Plate Resistance -neck 10,10,10
Bent over row - dumbbells 12,10,8
Air bike - abs, laying down 30,25,20
Bent-arm dumbbell pull-over 12,10,8

I’m planning to adjust this and add pull-ups/chin-ups to the routine. Does this look needing major modifications or is this ok ?
[/quote]

Lots of overlap on bodyparts. Usually not a problem on small bodyparts/those that recovery quickly, but can be an issue on larger ones.

Why don’t you try a 2 way split?

I prefer:

Chest/Back/Shoulders on day 1
Legs/arms on day 2
rest
repeat 1
repeat 2
rest
rest

Others like Push/Pull

Chest/Shoulders/Triceps day 1
Legs/Back/Bis day 2

same format