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My only suggestion would be to switch the groups that you're doing together. Do a day with chest and triceps, and then the other day with back and biceps. If you think about it most of your chest exercises work your triceps at the same time and the same thing with your back exercises. This keeps from having the biceps and triceps competing against each other on the same day doing an "arms" workout. Might just be a different training philosophy but that's all I got for ya.

 

My thoughts are you need to completely rethink your workout. You have far to many duplicate exercises, some namby pamby ones, and far to many exercises for one workout in general as it would take far to much time to complete. Other than that youre on the right path.

 

Way too many exercises, and they aren't grouped properly. If you're giving it 100%, there's no way that you should be able to even finish half of those exercises.

 

All you can do is try it and see how your results are in 6-8 weeks. After that time I would increase sets to 4, with a 12-10-8-6 drop set.

While many say decline isn't necessary, I've began including it at least once every other week with nice gains.

 

You're doing WAY too much accessory lifts, and you're not even squatting or anything like that. I would do Rippetoe's 5x5 if you're just starting out.

• Monday - Workout A
• Wednesday -Workout B
• Friday - Workout A

Workout A:
• 3x5 Squat
• 3x5 Bench Press
• 1x5 Deadlifts
• **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B:
• 3x5 Squat
• 3x5 Standing military press
• 3x5 Bent Rows (or power cleans)
• **2x8 Chin-ups (recommended mainly if doing the cleans)


Personally, my workout looks like this:

Monday:
- Squat
- Flat Bench
- Incline flys
- Dips
- Facial stretching (google it)
- Tricep exercise

Wednesday:
- Deadlift
- Pull ups
- Bent rows
- Overhead press
- Accessory shoulder exercise of my choosing
- Abs

Friday:
- Squat
- Lunges
- Calf raises
- Accessory leg exercise targetting my hamstrings

 

You dont have an O.B. so kind of hard to do Camerons wo. I realize those are 3 seperate days but it is still to much. If you do chest and back same day here is how I would modify your wo.
1. Pullups- wide grip overhand(pronated) 40reps as many sets as it takes to acheive
2. Flatbench Db press
3. Incline db press
4. Some kind of machine fly
5. Db row
6. narrow neutral grip seated row
7. abs

Shoulders traps arms

1. No pullups! You did that last time. Do some light rotator cuff movements to warm up instead. Then do Db seated shoulder press.
2. side laterals, front raises, and rear bent over raises. You can do upright rows some days instead. They work the traps also.
3. shrugs of some kind
4. tris- dont waste your energy doing kickbacks. Do something that requires heavy wt. Dips, pushdowns with various bars, pushups with hands next to each other. Nine sets total.
5. Bis- 6 sets total db curls and cable curls.
7.abs

Basic guidelines.
Shoot for 45mins to 60 mins to get done.
Stick to 3 to 4 different movements for each large muscle group and 2 to 3 for the smaller ones.
Change your exercises every 3 weeks. Like for chest you would use a machine press machine instead of dbs. And for back different bar attachments for rowing.

Personally I think doing back and chest on the same day is not a good idea but some people call this a push pull routine and are ok with it.
I do chest, arms one day and back, shoulders another. Legs another day.

Eat after working out to aid recovery. A good protein carb mix.

Keep at it and remain disciplined and you will achieve results. Good luck

 

Hi Chris,

Here is a program which i have been using...My workouts take place on my lunch hour in our office gym and i work out with 2 other colleagues..We add some variety to it every other week or so just to keep it interesting but it really is a good hour of solid sweat and keep us in shape..

Monday - 1hr. Sets / Repetitions

Five Minute Stretch Warm- Up
Neck Rolls - Shoulder Shrugs - Arm rolls
Side by side stretches - Lower body stretch
Forward Lunge stretches

Cardio - Warm-up
► Stairway climbing 20 x of two flights of stair climbing


Chest & Biceps
► Flat bench Press w/ dumbells 3 sets - 12 - 14 - moderate to heavy weight
► Incline bench Press w/ dumbells 3 sets - 12 - 14 - moderate to heavy weight
► Decline bench Press w/ dumbells 3 sets - 12 - 14 - moderate to heavy weight
► Flat bench Dumbell flys 3 sets - 12 - 14 - moderate to heavy weight
► Front Chest wide grip pulldowns 3 sets - 14 - 16 - moderate to heavy weight
► Seated Concentration curls 2 sets - 15 - 20 - moderate to heavy weight
► Standing Hammer curls 2 sets - 15 - 20 - moderate to heavy weight

Abs / Crunches
► On Mat - Bicycle leg extentsions 2 sets - 2 mins
►On Mat - Lower Torso rotations - left -centre -right 1 set - 1 mins
►On Mat - Crunches with one leg up in air 2 sets - 30 each

Warm Down - 2 mins stretch

Week # 1

Tuesday - 1hr. Sets / Repetitions

Five Minute Stretch Warm- Up
Neck Rolls - Shoulder Shrugs - Arm rolls
Side by side stretches - Lower body stretch
Forward Lunge stretches

Cardio - Warm-up
► Stairway climbing - weighted overhead 10 flights with weights - 10 flights w/o on doubletime
►Rope Jumping 3 sets of 2 mins each
►Jumping Jacks 2 sets of 50 reps
Boxercise
► Heavy Bag Punching 3 sets - 4 mins each with 4x 10 second doubletime intervals

Abs / Crunches
►On bench - Parallel Leg raises 3 sets - 20
► On Mat - Bicycle leg extentsions 2 sets - 2 mins
►Lower Torso rotations - left -centre -right 2 set - 1 mins
►Crunches with one leg up in air 2 sets - 30 each
►Decline bench Crunches 2 sets - 25
►Plank 2 sets of 1 min.
Warm Down - 2 mins. Stretching


Wednesday - REST DAY !!
Week # 1

Thursday - 1hr. Sets / Repetitions

Five Minute Stretch Warm- Up
Neck Rolls - Shoulder Shrugs - Arm rolls
Side by side stretches - Lower body stretch
Forward Lunge stretch

Cardio - Warm-up
► Stairway climbing - 10 flights / 10 flights on doubletime
►Rope Jumping 3 sets of 2 mins each

Shoulders and Back
► Seated Shoulder Dumbell Presses 2 sets - 12-14 - moderate weight
►Wide grip Lat Pull downs 2 sets - 15 -18 - moderate weight
►Reverse seated bench dumbell flys - delts 2 sets - 15 -18 - moderate weight
►Standing Dumbell Flys 2 sets - 12 -15 - moderate weight
►V-Grip seated Back Pulldowns 2 sets - 12 -15 - moderate weight
►Seated cable rows 2 sets - 12 -15 - moderate weight
►Shoulder Shrugs 2 sets - 8 - heavy weight

Abs / Crunches
►On bench - Parallel Leg raises 2 sets - 20
►On Mat - Lower Torso rotations - left -centre -right 1 set - 1 mins
►On Mat - Crunches with one leg up in air 2 sets - 30 each
►Decline bench Crunches 2 sets - 25

Week # 1

Friday - 1hr. Sets / Repetitions

Five Minute Stretch Warm- Up
Neck Rolls - Shoulder Shrugs - Arm rolls
Side by side stretches - Lower body stretch
Forward Lunge stretch

Cardio - Warm-up
► Stairway climbing - weighted overhead 10 flights with weights - 10 flights w/o on doubletime
►Rope Jumping 3 sets of 2 mins each

Triceps & Legs
► Seated Overhead Triceps dumbell flys 3 sets - 12-14 - light to moderate weight
►Lying down bench overhead tricep curls 3 sets - 12-14 - light to moderate weight
►Triceps cable pullodwns 3 sets - 12-14 - light to moderate weight
►Triceps bench dips 2 sets - 20
►Leg Press Machine 3 sets - 12 -15 - heavy weight
►Quad Leg Press Machine 2 sets - 12 - moderate - heavy weight

Abs / Crunches
►On bench - Parallel Leg raises 3 sets - 20
►On Mat - Lower Torso rotations - left -centre -right 2 set - 1 mins
►On Mat - Crunches with one leg up in air 2 sets - 30 each
►Decline bench Crunches 2 sets - 25
►Plank 2 sets - 1 min
Warm Down - 2 mins. Stretching

Cheers, Nick

 

Tooooooooooooooooooooooooooooooooooo mannnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnyyy exxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxercies!

 

..on paper it may seem like alot, but once you get into the groove the work- out flows out nicely....to each his own, but this method of training works for me....

Cheers..

 

Pull-ups are the single most important back exercise there is...

 

I would actually say that the lower back is equally important, if not slightly more. Having a strong lower back can help prevent a lot of back injuries as we age.

 

The pullups replace the lat pulldown. If you cant do a full pullup replace it with a pulldown until you are stronger. The narrow grip seated row works most of your back muscles. Lean forward to grip the handle then straighten up but dont lean back. Now pull by contracting your back by trying to squeeze your shoulder blades togeather and push your chest out at the same time. Really try to concentrate on the contraction so you dont use to much bicep.

 

15? You're laughing. I can barely do one set of 8.

 

what kind of grip are you using? i can barely do 8, but i'm using the widest grip possible, and i'm using 0 momentum meaning im coming down, resting, and pulling myself back up.

 

1) What are you trying to achieve? Are you looking for bulk, tone, endurance, etc...?
2) How much time do you have and what specific equipement is available to you?
3) How are you getting cardio?