YAWT: How's this for a 5-day workout?

[Sukhoi]

Monday:

• BB bench press
• BB decline bench press
• DB incline bench press
• Cable standing fly
• Chest dips
• Cleans

Tuesday:

• BB squat
• Leg press
• BB straight-leg deadlift
• Vertical leg-hip raise
• Cable kneeling crunch
• Incline twisting situp

Wednesday:

• BB shoulder press
• BB upright row
• BB bent-over row
• BB shrug
• Wide-grip cable pulldown
• Cleans

Thursday:

• BB squat
• Leg press
• BB straight-leg deadlift
• Vertical leg-hip raise
• Cable kneeling crunch
• Incline twisting situp

Friday:

• Hammer curl
• EZ-curl preacher curl
• EZ-curl skull crusher
• BB wrist curl
• BB reverse wrist curl
• Standing calf raise
• Seated calf raise

Is there anything I'm missing? My weekends are too random for me to schedule anything, so I'm only planning out M-F.

I should add that I'm planning on doing 3x6 for most stuff, 3x5 for heavy lifts and leg work, and likely closer to 3xlots for the unweighted ab work.

2/15
I'm just updating to say that everything is going awesome so far. I've dropped the cleans because they were screwing with my hip too much, but I'm doing everything else and added some tricep pushdowns to Fridays. The gym is now open Sunday nights too, so I may well start going then and just do a general set of lifts to warmup for the week. I've been lifting very hard and am staring to see some real gains already.

Sometime this week I'm going to try to calculate my caloric and protein intake for an average day. It'll be quite interesting to see what it is. I know I'm getting 120 g of protein just from my shakes, plus whatever I get in the rest of my food.

 

[Sentinel]

IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

Check this site out: http://www.benhartman.com/home.html

 

[ChiBOY83]

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

...this is how i do it, EXCEPT i seperate legs and shoulders days, and DO NOT do cardio, because my body doesn't have more than 5% body fat, even if i want it to...and plus i HATE running

 

[5150Joker]

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

Check this site out: http://www.benhartman.com/home.html

I looked at his fat burning diet example and wow that would take a lot of self control to do everyday.

 

[Jpark]

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

he's doing 3x6 and 3x5 routine, shouldn't be too much.


OP, after you first start this you will be sore. But after first soreness wears off and you're sore after each day you lift, then you're overtraining.

 

[Sukhoi]

I should make it more clear that the exercise layout is

Monday:
Chest
Tuesday:
Legs/abs
Wednesday:
Shoulders/back
Thursday:
Legs/abs
Friday:
Arms/calves

Yeah it might be overtraining. I'm going to have to be careful about that. What will help is that I've been lifting heavy 3-4 days per week all fall so my body is used to it. I just took 2 weeks off around Christmas to heal up, and now I'm just kind of doing random stuff until spring semester starts in another two and a half weeks or so.

I doubled up the legs/abs because I like doing leg work, my legs recover quickly, and my abs need lots and lots of work. There's also no way I'm going to maintain this exact schedule each week with career fairs and job interviews and whatnot, so the Thursday stuff will be the first to go if I have to miss any time during the week.

And man I never realized how hard it is to eat more than you want to. My appetite isn't that big naturally so it's hard for me to just keep piling the food in, but so far it's working. I was 6'1" 147 lbs last March, and now I'm about 166 lbs.

 

[jinduy]

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

Check this site out: http://www.benhartman.com/home.html

yep... extra emphasis on eating... i' was trying to lose weight and i was gradually gaining strength and muscle until i hit a certain point where i started to lose weight and not make any strength gains despite how hard i worked out... it turned out that a cup of oatmeal with milk for dinner everyday wouldn't cut it for me :-(

 

[ElMonoDelMar]

I'll be his mentor in the eating dept.

 

[Kelvrick]

Originally posted by: ChiBOY83

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

...this is how i do it, EXCEPT i seperate legs and shoulders days, and DO NOT do cardio, because my body doesn't have more than 5% body fat, even if i want it to...and plus i HATE running

Really... No more then 5%?

 

[Rudee]

Too much volume in your routine, thus there is a high probability of you losing interest in your workouts and eventually giving up alltogether, wich the majority of people new to strenght training eventually do.

 

[Sukhoi]

I'm just updating to say that everything is going awesome so far. I've dropped the cleans because they were screwing with my hip too much, but I'm doing everything else and added some tricep pushdowns to Fridays. The gym is now open Sunday nights too, so I may well start going then and just do a general set of lifts to warmup for the week. I've been lifting very hard and am staring to see some real gains already.

Sometime this week I'm going to try to calculate my caloric and protein intake for an average day. It'll be quite interesting to see what it is. I know I'm getting 120 g of protein just from my shakes, plus whatever I get in the rest of my food.

 

[Reckoner]

3-4 days a week should be the max for working out. Since you're breaking down muscle, you need to mix in a day off so they can repair/grow.

 

[Sluggo]

As mentioned, eat a lot of good high quality calories.

And an often overlooked aspect is sleep. Get all the sleep you can. Working out is only the breaking down muscle aspect, sleeping is the regenerating muscle aspect.

I know a lot of guys who work out a lot and never make gains. Then they spill the beans that they are only sleeping 4-6 hours a night. That night be enough for your body to regenerate what would normally break down in the course of a day but not nearly enough for someone who is lifting heavy. I have heard about 8 hours sleep, and then an hour nap if you can.

 

[HamSupLo]

that looks like a great workout plan, but you should really put in a day of rest after two straight workouts.

 

[NGC_604]

Originally posted by: Sentinel
IMHO that is quite a lot, I'm not a bodybuilder but I usually go with this simple routine, I think that may be overtraining a bit.

Day 1: Back/Biceps
Day 2: Chest/Triceps
Day 3: Legs/Shoulders
Day 4: Cardio/Jogging

Make sure to eat A LOT.

Check this site out: http://www.benhartman.com/home.html

Hah so he's from Kent State. I thought that weight room in his videos looked awfully familiar.

 

[Sukhoi]

I know a lot of guys who work out a lot and never make gains. Then they spill the beans that they are only sleeping 4-6 hours a night. That night be enough for your body to regenerate what would normally break down in the course of a day but not nearly enough for someone who is lifting heavy. I have heard about 8 hours sleep, and then an hour nap if you can.

Sleep is my weakness. I never get 8 hours, though I do get more than 7 most of the time.