rajde journal

[rajde]

Can I get any advice if I am doing anything wrong? Also, can you suggest a different exercise if there is one that I shouldn't have.

Day 1

Chest 4x12-6
Peck Deck 4x12-6
Pushups 4x12-6
chest press 4x12-6
cable crossovers 4x12-6

bicep
spider curls 4x12-6
barbell curls 4x12-6
seated dumbell curls 4x12-6

Day 2

Shoulder
shoulder press 4x12-6
barbell rows 4x12-6
seated dumbell laterals 4x12-6
shoulder shrugs 4x12-6

legs
squats 4x12-6
reverse lunges 4x12-6
lunges 4x12-6
leg press 4x12-6

Day 3

back
seated row 4x12-6
deadlift 4x12-6
pulldowns 4x12-6
single arm dumbell rows 4x12-6


tricep
reverse grip pushdowns 4x12-6
bench dips 4x12-6
V Bar pushdowns 4x12-6

[swanso5]

good:

- you're actually training
- push ups although reps are silly
- shoulder press
- bb rows even though they train back not shoulders
- squats
- reverse lunge
- lunge although you only need 1 lunge per session
- seated rows
- deadlifts although they are more of a hip dominant / lower body movement that also work ther back
- db rows
- pulldowns but can you do chin ups/pull ups?


bad:
- muscle split
- same sets and reps for every exercise
- pec deck
- chest press
- crossover
- spider curls
- bb curkls
- seated db curl - you only need 1 of these max
- lateral raise
- shrug
- leg press
- pushdown
- bench dips
- reverse pushdown
- v pushdown - they're all the same really

i'd suggest a full body workout x 3/week buddy...get all the good points and put them together in a program and you'll be set

[rajde]

What would be a good full body workout I could do 4 times a week and build muscle? I'd also like one that would take me an hour to do.

[rajde]

Or could you just modify current workout, so it isn't that repetitive.

[swanso5]

you slot in the exercises...

day 1
heavy lower body paired with core exercise
moderate bench paired with moderate row
light pulldown paired with light shoulder

day 2
heavy bench paired with heavy row
moderate pulldown/pull up paired with moderate shoulder press
light single leg lower body paired with core

day 3
heavy pull/chin up paired with shoulder press
moderate lower paired with core
light chest paired with light row

heavy 4 x 4 - 6 reps
moderate 3 x 10 - 12 reps
light 2 x 15 reps

be smart with exercise selection and don;t put chin ups in light day if you can only do 8 of them, do them heavy day and opt fora pulldown on light day...make sense?

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[Bonnie]

Is this how it should be for everyone ?..

[swanso5]

well i don't do it but its a set up everyone could use and implement with constant progress for sure

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