My program. -Take a look :)

bielenberg442

Hello,
I want to share my workout program with you and hopefolly get some great and constructive tips

I workout 5 times a week.

I do this program 4 times a week - monday tuesday - thursday friday and wednesday i do cardio

Chest - triceps!

Start with 20 push ups
1. 3x10 dumbbell bench Press
2. 3x10 incline dumbbell bench Press
3. 3x10 dumbbell flyers
(mayby. 4 decline bench Press)
1. 3x10 french Press
2. 3x10 cable extensions
3. 3x10 dips
Abs exercise
1. 3x10 praying man
2. 3x20 Crunches/situps on a ball.

---

Back - biceps

1. 3x10 pull ups (OR seated pull downs)
2. 3x10 chinups
3. 3x10 rows
4. 3x15 rygbøjninger/3x10 Deadlift
1. 3x10 Straight bar biceps curls
2. 3x10 Ez-bar curls
3. 3x10 hammer curls
Abs exercise:
3x12 leg raises
3x12 Abs exercise after choice

---

Leg - Shoulder

(bike for 15 min.)
1. 3x12 squat
2. 3x12 (On each leg) lunges
3. 3x12 leg extensions
4. 3x12 hamstring curls
1. 3x10 push Press with straight bar
2. 3x10 lateral arm raise with dumbbell
3. 3x10 Shrugs

What to you think?

Best regards
Morten

icandowhateveriputmymindto

I think it looks awesome!

bielenberg442

Thanks
any idea to maybt make it better?

amybg1

For bench presses leave the dumbbells alone and start using a barbell,

melindasuefritz

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

bielenberg442

For bench presses leave the dumbbells alone and start using a barbell,

May i ask why?

bielenberg442

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

Yes they are, i as said: This is my program for 4 days, i do cardio wednesday + (sometimes saturday)

BarackMeLikeAHurricane

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

U wot m8?

bielenberg442

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

U wot m8?

Yes i do

phjorg

I don't see strength training. and only hitting 1 body part a week?

bielenberg442

I don't see strength training. and only hitting 1 body part a week?

What? - Where do you look? - In a week i get the hole body?

grantdumas7

So are you doing all those exercises one day or are you doing Chest/Tris Monday and Back/Bi Tuesday, ect.

bielenberg442

So are you doing all those exercises one day or are you doing Chest/Tris Monday and Back/Bi Tuesday, ect.

I'm doing them like this:

One day:
Chest - triceps!

One day:
Back - biceps

One day:
Leg - Shoulder

susiepet

Looks fine to me - I'd only say that if you get bored ask a trainer for some alternates? Only a suggestion - I have the boredom threshold of a five year old

S

Sarauk2sf

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

Huh?

I lost all my weight with no cardio - just a calorie deficit and strength training.

Sarauk2sf

How long have you been lifting? Are you looking to focus on size gains or strength gains?

taunto

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

@OP: The routine looks good. IDK if you've setup the routine in a way to hit different muscles each time you workout or if you do compound workouts that hit multiple muscles and thus able to hit most of your muscles each time you workout but I think it looks good. I would try to increase the weights somehow if at all possible.

boarderstu

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

Shush.. Weight training can also be an effective cardio workout. Also, do you see any fat people who do weights!? I can speak from experience, that weights will aid in losing/burning.

Please take some time to read up on nutrition and exercise... When muscles are tired they need to use carbs/fats/proteins to recover.. which is also why people take on food AFTER exercising.. for recovery.

Thank you, good night.

TavistockToad

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

really?! er, no!

and lay of the frigging caps!!!

KhinoHoang

I think you're on the right track. I'd put an ab focused session with the cardio days though.

Just remember to challenge yourself and increase weights each time, and you should be fine.

SoLongAndThanksForAllTheFish

Hello,
I want to share my workout program with you and hopefolly get some great and constructive tips

I workout 5 times a week.

I do this program 4 times a week - monday tuesday - thursday friday and wednesday i do cardio

Chest - triceps!

Start with 20 push ups
1. 3x10 dumbbell bench Press
2. 3x10 incline dumbbell bench Press
3. 3x10 dumbbell flyers
(mayby. 4 decline bench Press)
1. 3x10 french Press
2. 3x10 cable extensions
3. 3x10 dips
Abs exercise
1. 3x10 praying man
2. 3x20 Crunches/situps on a ball.

---

Back - biceps

1. 3x10 pull ups (OR seated pull downs)
2. 3x10 chinups
3. 3x10 rows
4. 3x15 rygbøjninger/3x10 Deadlift
1. 3x10 Straight bar biceps curls
2. 3x10 Ez-bar curls
3. 3x10 hammer curls
Abs exercise:
3x12 leg raises
3x12 Abs exercise after choice

---

Leg - Shoulder

(bike for 15 min.)
1. 3x12 squat
2. 3x12 (On each leg) lunges
3. 3x12 leg extensions
4. 3x12 hamstring curls
1. 3x10 push Press with straight bar
2. 3x10 lateral arm raise with dumbbell
3. 3x10 Shrugs

What to you think?

Best regards
Morten

First off...before changing anything, consult a personal trainer or at least someone who can SEE what you are doing. That being said, from what you've written, if I take this as a workout schedule for me (I'm not going to advise you directly what to do over the internet, this is how I'd change a program for me, I advise a trainer first), you are missing a few things here.

-Warmup sets before starting the 3 sets are important to prevent injury and get your muscles ready for the main lift. You should do at LEAST a 50-75% max weight set first in any lift ( for example, when I bench I do at least a set of 1 round, then 2 rounds no matter what, after that it depends, if I'm lifting heavy I just add a couple close to max weight, if not I'd do a warmup of 3 rounds, all before the main lift sets)

-If I'm going for strength building, I want to increase the weight a bit so I'm at 6-8 on the last set at least, you shouldn't be able to do 10 on your last rep, def not 12 -- if so, that means its time to increase my weight next time. On some days I'd do warmups and increase weight, and do less reps when I'm pushing strength to the next level, depending on how I feel.

-You have abs with almost every workout and shoulders with legs, but want chest/back/leg focus alternate 3 workouts?? And no forearms? I'm guessing the goal is for looks by this, not strength as you said...if so you want more reps, 12-15 range for your exercise program. I'm not primarily looks focused, so I'd move shoulder exercises with the rest of chest day, then move abs to one spot or have the 4th day be core/abs and add arms, such as: 4th day deadlift/abs/obliques/wrist flexion/wrist extension/rope winds (make sure back day is on the opposite end of the week from this, OR, more likely I'd put arms with back day and abs/obliques with leg day, where they are supposed to go )

-You are doing 3 sets of 3 types of curls? Either your biceps weights are too light, or again you are looks focused...this came up twice, is this the case? Not wrong if its supposed to be that, but its a different animal for workout suggestions...and its not my focus generally, I'd choose two of them, dump one.

-Forget people who say you absolutely HAVE to work every body part more than once/week, its better if you dont for strength, especially starting out, later one can start to go up to twice/week, depending on one's health and sleep and personal recovery time. If this workout program is going for looks, high reps and more frequency/wk could be no problem...but again, not for me so -- your frequency is fine for me starting back.

-Lastly, and foremost: get a trainer to watch and evaluate you in person and dont make changes to your program suggested by some random guy on the internet, (who also cant see/evaluate you), or you are likely to get hurt!

selina884

too much

2-3 exercises per body part is enough.

Snow3y

wait....... Is this all in one day, 4 times a week?

bielenberg442

I think you're on the right track. I'd put an ab focused session with the cardio days though.

Just remember to challenge yourself and increase weights each time, and you should be fine.

That sounds like a good idea - I will try that and increase cardio to 2 days, so i only rest on sunday.

bielenberg442

too much

2-3 exercises per body part is enough.

Hmm..

wait....... Is this all in one day, 4 times a week?

No, either Chest - triceps! or Back - biceps or Leg - Shoulder

Sarauk2sf

I think you're on the right track. I'd put an ab focused session with the cardio days though.

Just remember to challenge yourself and increase weights each time, and you should be fine.

That sounds like a good idea - I will try that and increase cardio to 2 days, so i only rest on sunday.

If you are trying to gain muscle, why would you up your cardio?

Mikemax125

Not bad a few pointers, always start with your compound movements. I noticed you dont do deadlifts until your 3rd exercise when you should start with the deadlifts first since this will be your most taxing exercise. If you did more sets on your compound movements and dropped some of the smaller exercises you would see better results IMO. When do you work calves? Deadlifts, squats target calves to an extent but it wouldnt hurt to throw in a few sets of some donkey kicks, or seated raises. Good LUCK!

Mikemax125

Oh, and dont forget to add Clean and press.

bielenberg442

First off...before changing anything, consult a personal trainer or at least someone who can SEE what you are doing. That being said, from what you've written, if I take this as a workout schedule for me (I'm not going to advise you directly what to do over the internet, this is how I'd change a program for me, I advise a trainer first), you are missing a few things here.

-Warmup sets before starting the 3 sets are important to prevent injury and get your muscles ready for the main lift. You should do at LEAST a 50-75% max weight set first in any lift ( for example, when I bench I do at least a set of 1 round, then 2 rounds no matter what, after that it depends, if I'm lifting heavy I just add a couple close to max weight, if not I'd do a warmup of 3 rounds, all before the main lift sets)

-If I'm going for strength building, I want to increase the weight a bit so I'm at 6-8 on the last set at least, you shouldn't be able to do 10 on your last rep, def not 12 -- if so, that means its time to increase my weight next time. On some days I'd do warmups and increase weight, and do less reps when I'm pushing strength to the next level, depending on how I feel.

-You have abs with almost every workout and shoulders with legs, but want chest/back/leg focus alternate 3 workouts?? And no forearms? I'm guessing the goal is for looks by this, not strength as you said...if so you want more reps, 12-15 range for your exercise program. I'm not primarily looks focused, so I'd move shoulder exercises with the rest of chest day, then move abs to one spot or have the 4th day be core/abs and add arms, such as: 4th day deadlift/abs/obliques/wrist flexion/wrist extension/rope winds (make sure back day is on the opposite end of the week from this, OR, more likely I'd put arms with back day and abs/obliques with leg day, where they are supposed to go )

-You are doing 3 sets of 3 types of curls? Either your biceps weights are too light, or again you are looks focused...this came up twice, is this the case? Not wrong if its supposed to be that, but its a different animal for workout suggestions...and its not my focus generally, I'd choose two of them, dump one.

-Forget people who say you absolutely HAVE to work every body part more than once/week, its better if you dont for strength, especially starting out, later one can start to go up to twice/week, depending on one's health and sleep and personal recovery time. If this workout program is going for looks, high reps and more frequency/wk could be no problem...but again, not for me so -- your frequency is fine for me starting back.

-Lastly, and foremost: get a trainer to watch and evaluate you in person and dont make changes to your program suggested by some random guy on the internet, (who also cant see/evaluate you), or you are likely to get hurt!

This is actually from my trainer - I don't have him right now, that's why i would ask in here

You have a lot of good points, i will take a look and try to modify

neandermagnon

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

not true... you can lose weight doing weights and no cardio.... I know I did

and I only recently added cardio to my exercise programme (after reaching my goal weight and successfully maintaining it) because I want to improve my conditioning/stamina.

while eating at a deficit, you need to do weights to maintain muscle mass, which helps to prevent loss of lean muscle mass, and makes it more likely that the weight you lose is all fat.

cardio helps you to create a deficit, that is all. Weight training helps to preserve lean muscle mass. Cardio is not strictly necessary, as you can create a deficit without it by eating less. What I lost out on by not doing cardio, was endurance, although my endurance wasn't that bad, because doing compound lifts like the squat and deadlift work your cardio-vascular system not just your muscles. So I did have some endurance. I just added in circuit training in order to improve it.

SGSmallman

THESE ARE ALL STRENGTH TRAINING AND NOT CARDIO AND NONE WILL MAKE U LOSE W EIGHT
IF U ARE TRYING FOR MUSCLE AND NOT WEIGHT LOSS THEN YA

You are joking right???

FIRSTLY TALKING LIKE THIS IS BLOODY ANNOYING AND CONSIDERED RUDE!!!

Weight training helps you lose weight as it builds lean muscle and the more muscle you have the harder your body has to work to live upping your metabolism and daily calorie expenditure.

for me i do a good mixture of strength and cardio training but for me the rules are simple

Cardio training for fitness/ stamina

Weight/ resistance training for FAT loss

You want to lose fat not weight!