I need a new workout schedule?

[Mario21]

I'm trying to change things up again! For you fellow weight lifters can I see your schedule?

And thank you guys who actually take the time to do this :)

[MaLifeBeLikeOooAaah]

Day 1 Chest and abs:
-Bench press
-Dips, weighted dips
-Free weights (inclines)

Abs,
-Medicine ball
-incline sit ups and decline sit ups
-Weighted pull downs
-Hanging leg raises

Day 2, back/shoulders and triceps :
-Lat pull downs (a lot)
-Pull ups (a lot) narrow and wide grip
-Bar push ups
-Shrugs

Triceps :
-Dips and weighted dips
-weighted pull downs
-Dumbells

Day 3, biceps/forearms and more shoulders
-Dumbell curls
-weighted pull downs
-Barbell curls
-A bit if lat pull downs too to move on to back/shoulders

Shoulders
-standing barbell raises
-Side lat raises
-Seated bent over rear delt raises
-Dumbell shoulder press
(sometimes won't do them all)

Day 4, leg day...
-Squats
-Calf raises
-Leg machines 😂 not much to it I just use them all.

[MaLifeBeLikeOooAaah]

I make sure I literally burn myself

[Mario21]

Damn this is what I'm looking for! 👍👊 and I know I can trust you lol thank you! 😊

Also, for triceps can I add incline bench?

And same I love the burn XD I even go 5x15 sometimes lmao

[MaLifeBeLikeOooAaah]

haha! np bro ^^

close grip works triceps yes!

I always go until failure too it helps a lot and that way you know you've done the most you could

[TuMeManques]

Thanks for mh 💙
Good luck switching things up

[OrdinaryGentleman]

Simple 5X5 program.
https://stronglifts.com/5x5/
when i hit the same muscle like bench 2 times a week i will sub one of those days to work on reps or light weight. This allows for muscular rejuvenation, it's what works for me. High reps and low sets.
Then each workout i end with 30 minutes to 1 hours cycling or running.
Mainly try to stick with free weights
-Add on hammer curls, dumbell pullovers, and skull crushers.
Don't focus on legs much, i mainly work them out with running or cycling.
But thats nothing unless i eat right.
Like right now i am injured so i have to go off my regular high carb high fat bulk to a keto diet to maintain a healthy weight.

[Mario21]

Wow thanks man.

Hey I heard that too much cardio can really make you lose gains, is that true?

[Mario21]

And I don't know if I can go so little reps lol I usually do 4x15 lol

[OrdinaryGentleman]

In your case i don't know. You seem pretty thin, i do cardio because i tend to have a bulkier frame, and plus it keeps my lungs nice and good.
Cardio in itself is not bad at all, 3 days a week for 3 minutes is more than enough.
yeah well less reps=more weight lifted.
If you wanna grow there is no two ways around it...
eat lot and lift heavy.
suppose you could go the polocrew route and roid up but thats not really worth it.

[Mario21]

Yeah you're right although at the end of each workout I try to lift as heavy as I can (min. 3 reps) but I don't know if that's enough lol

[OrdinaryGentleman]

Confusing your muscles is where you will have the most success. I always do a heavy and then a light day the following workout. Then once a month ill do dropsets to even it up. Every half month ill work the rack, meaning ill do a long dropset with my arms, usually 8 reps at max weight for biceps. For Tri's ill do close grip bench or skull crushers.
For lats ill do a floor barbell row.
For shoulders ill do 135 8 reps then drop it down by ten pounds and follow with 5 reps each set.

[TuMeManques]

Ok here are my basics.
Monday through Friday 30 minutes cardio in the morning
Nights are
Monday Arms
Tuesday Back
Wednesday Legs
Thursday Arms and Chest
Friday Back and legs
Saturday whatever I feel like because lets face it it's Saturday.

I try to mix my routines with heavy weight lifting with a minimum of 10 exercises 3 rounds each and HIIT.

[TuMeManques]

Also I try to superset as much as possible.

[Mario21]

Hell yeah I love super sets XD

[MaLifeBeLikeOooAaah]

I like it 😉

[BeerFarts]

I just do light, maintenance workouts from Monday-Friday. These exercises consists of squats, calf raises, lunges, light cardio and crunches.

On Saturday, it's go time. It's my heavy workout day. I work out for three hours straight and it includes 100 decline push ups, 100 triceps dips, 100 shoulder flys, and I finish off with 100 close-grip pull ups. I do all of this wearing a 30 pound body vest.

[Decentguy]

one muscle group at a day or you want to work on 2 muscle groups in one day?

[Mario21]

Whatever you do lol

[TuMeManques]

This guy looks like wolverine 😮

[Mario21]

@TuMeManques exactly y I invited this guys 😂

[Decentguy]

well then here it goes.
Biceps and Triceps : 1. skull crusher 3 sets 10 reps or 14 reps.
2. 3 supersets of one hand, single arm dumbell tricep, with cable overhead rope pull extension,10 to 14 reps.
3. 3 Supersets of cable pull down extension with rope pull down extension. 10 to 14 reps.

4. 3 sets of 21 reps, 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).

7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).

7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

5. close grip E-Z barbell 3 sets of 10 reps.
6. hammer curls 3 sets of 10 to 14 reps.
7 preacher curls, manual or on machine with 3 sets of 10 to 14 reps.
8. drop set of concentration curls with 3 sets of 10 reps then to 8 reps then to 6 reps. drop sets can be start with heavy weight and then the weight can be dropped by 2 kgs

[Decentguy]

@TuMeManques haha yeah a lot of people told me that.

[Decentguy]

3 sets of 21 reps are for the medium size barbell, biceps

[Decentguy]

monday: chest, Tuesday : back, Wednesday : shoulders. Thursday : biceps and triceps. friday:leg day, Saturday : repeat

[Decentguy]

Wednesday : shoulders and traps*

[Mario21]

Wow thanks man

[Decentguy]

no prob

[Iron_Man]

Monday Wednesday Friday upper body. Tuesday Thursday Saturday legs