new workout

[jnobles06]

im going to start going back to the gym soon. heres my new workout. look at it and tell me what you think. any suggestions?

Monday Bicep/Forearm
Incline Dumbell Curl
Dumbell Preacher Curl
Standing Barbell Curl
Reverse Barbell Curl
Forearm Curl
Reverse Forearm Curl

Tuesday-Chest/Shoulder
Flat Dumbell Press
Incline Barbell Press
Dumbell Fly's
Dumbell Military Press
Front Lat Raises
Upright Rows

Wednesday- Legs/Calves
Squats
Lying Leg Curl
Sitting Leg Extensions
Standing Calve Raises
Seated Calve Raises

Thursday-Tricep/Forearm
Seated Tricep Press
Dumbell Kickback
Skull Crusher
Reverse Grip Tricep Pushdown
Forearm Curl
Reverse Forearm Curl

Friday-Back/Shoulder
Long Bar Row
Widegrip Pull-ups
Deadlift
Shrugs
Side Lat Raises
Overhead Lat Raises

[blackjack]

who doesnt do chest on mondays? :D

[jnobles06]

me i guess.

[SuperWho?]

I like to split up my chest/shoulder and give them their own days. You hit your shoulders so much with most chest workouts that mine get a little overworked if i don't put a day between them.

mon- Chest, abs,calves
tue- Arms, abs
wed- Back, abs, calves
thur- Shoulders
sat- Leg day, abs

[The Big Matt]

who doesnt do chest on mondays? :D

haha, I actually switched mine to Tuesday and do Back on Monday, since everyone at the gym does chest on Monday :)

[GRAYHORSE]

I dont see enough volume in those workouts but it may work for you...

[jnobles06]

well i do 4 sets 5-8 reps not including warm up. would you recommend adding more exercises?

[GRAYHORSE]

well i do 4 sets 5-8 reps not including warm up. would you recommend adding more exercises?


I would, i like to get 6 excercises for each muscle group. I'd bump yours up to at least 4-5.
I'd drop the forearm from Tricep day since you're doing them with biceps and add the shoulder from chest day to Tricep day.

Then maybe calves with chest so you can get more out of your Leg day.

[jnobles06]

hmmm. i might do that. i usually have to work my forearms out 2 times a week though to see any kind of gains, but i still might just throw some more exercises in.

[joezgarage]

Sounds like a typical free weight gym rat. All I see is a huge concentration of arm, chest, and shoulder exercises. There is a severe lack of core exercises. Just my .02.


Edit: I missed deadlifts. Didn't see them previously.

[jnobles06]

Sounds like a typical free weight gym rat. All I see is a huge concentration of arm, chest, and shoulder exercises. There is a severe lack of core exercises. Just my .02.


Edit: I missed deadlifts. Didn't see them previously.

u for got to mention back and legs. im hardly a gym rat. its been the better part of a year since i have lifted.