My school and after school workout schedule

danman77220 · 09-19-2006, 03:51 AM

I just wanted to ask you guys, what excercises should I add into my schedule or take out? I'm going for a bulk workout here... Manily I'm wanting to build my chest, traps, and shoulders. Also, do any of these muscle groups conflict? Like, should I switch them around at all?

Mondays, Wednesdays, and Fridays

Muscles targeted: Chest, Triceps, Deltoids, Traps

Bench Press
Military Press
French Press
Cable Tricep Extension
Close Grip Bench
Dumbell Shrugs
Core

Tuesday, Thursday

Muscles targeted: Biceps, Lats, Forearms

Preacher Curls
Overhand Preacher Curls
21's
Reverse Barbell Wrist Curls
Seated Rows
Lat Pull Down
Core

Thanks, guys!

AYung · 09-19-2006, 04:17 AM

That's overkill training your chest, tris, delts and traps 3x a week!

And your also forgetting about your legs.

I would separate each muscle group and train them on separate days. You can pair the smaller groups, like biceps with triceps together, or shoulders and traps. Make sure to hit all your groups equally as hard!

danman77220 · 09-19-2006, 04:32 AM

I normally do legs whenever I have time to spare during school. What days do you think I should do each group?

AYung · 09-19-2006, 04:39 AM

It's personal preference, but as a sample heres what you COULD do:
Monday - Chest and Abdominals
Tuesday - Back and Traps
Wednesday - Shoulders and Calves
Thursday - Quadriceps and Hamstrings
Friday - Biceps, Triceps, Forearms

danman77220 · 09-19-2006, 04:49 AM

Most of the people in my class just alternate each day between two different schedules. Does spacing your groups out that far help in gaining muscle, or just keep you from injuring yourself?

AYung · 09-19-2006, 05:34 AM

It's better in that you won't overtrain as easily as you would training 2-3x a week per group. And you can focus on each muscle group with maximum effort aswell.

But it's mainly the overtraining issue.

danman77220 · 09-19-2006, 05:43 AM

Do you think that spacing the workouts like that would slow down my muscle growth? So far I've gone up 20 pounds in 3 weeks...

**DarkFalcon** · 09-19-2006, 05:49 AM

Quote:

Originally Posted by AYung

It's better in that you won't overtrain as easily as you would training 2-3x a week per group. And you can focus on each muscle group with maximum effort aswell.

But it's mainly the overtraining issue.

Exactly! The program you listed is a recipe for burn out and short term gains followed by years of nothingness..lol. Lot's of great routines out there that will get you huge if your eating right but don't neglect your leg's no matter how great you think yours are. Your body is only as strong as it's weakest point and believe it or not your upper body will grow as you develope legs and back. Leave the beach muscles for the 145lb boy band looking dudes.

**romanaz** · 09-19-2006, 04:38 PM

Each body is different guys. Just because he is training something 3 times a week doesn't mean he is going to overtrain. Its actually much harder to do then everyone here makes it seem. I've only gone into an overtrained state once, and it took a LOT of work to get there.

Your looking to build your chest/deltoids (front/side/rear)/traps. First off, your doing 1 exercise that targets the pecs. That may/may not be enough for you. I don't know how you grow, but on my routine, I do 1 exercise for chest every 3 days and I grow.

Also, you have 3 isolation exercises for your triceps. If you want everything to grow, COMPOUNDS! I can't state this enough. Do BIG compounds first, then if you NEED to, isolations. You will build more muscle and hit more muscles with compound movements.

I suggest you do a Push/Pull split with legs in between them. If you want to grow, you NEED to do legs, and I don't mean no pussy leg press. I'm talking SQUATS and Stiff Leg Deadlifts. Plus legs release more testosterone and that can't hurt at all

I say:

Day 1: Chest/Shoulders/Triceps/Traps
Flat Bench
Incline Bench
Military Press
Triple threat (superset of front/side/rear raises)
Dips
Close Grip bench Press
Barbell Shrugs

Day 2 : Legs
Squats
Stiff Leg Deadlifts
Calf Raises

Day 3 : Back/Biceps/Forearms
Chinups
Lat Pulldowns
Barbell Rows
DB Rows
Deadlifts
Barbell Curls
Hammer curls

Day 4: Day of Rest!

Make sure you are going HEAVY on these, the more weight the more microtrauma the more you will grow the next day.

You could also do say a :

Monday/Wednesday/Friday : chest/shoulders/traps/triceps
Tuesday/Thursday : back/legs/biceps

another thing, I am a free weight kind of guy, and I despise all machines! Free weights make you balance and control it better.

Now, after a few weeks of doing something like this, if you are overtraining (which I doubt you will be) you can cut it down to one exercise per group.

also, flat bench press isn't great at building the muscle its more for strength, which is where incline press comes in and will build the chest.

**DJSTARER** · 09-19-2006, 04:43 PM

forget you traps, delts, and all that jargin.

Monday: Squat
Tuesday: Bench
Thurs: Deadlift
Fri: DB work for your chest.

**romanaz** · 09-19-2006, 08:11 PM

lol @ the powerlifter

haha just kidding man :-D

A_N_91 · 09-19-2006, 10:34 PM

Do a full body workout 3x a week.

Do exercises like dumbells powercleans, dumbell snatches, get ups, etc.

I don't do these but a few guys at my boxing gym do it and it works great.

Keep the sets/reps at 3x5, 5x5, 6x3, etc. heavy weight

navarone · 09-19-2006, 10:47 PM

It all depends on your goals really. But he is gunna burn out fast doing that much, the same workout, 3x per week. And legs are one of the most important... sure you can curl 200 with your arms, but if your legs wont support that much weight, how u gettin it off the ground.

danman77220 · 09-19-2006, 10:57 PM

Alright, everyone thanks for the advice. I think I'm going to have 3 different days total, one for chest, triceps, traps, and deltiods; one for biceps, forerms, rhomboids and lats; and one for my lower body. I've put together a list of exercises, tell me what you think.

Mondays:

Flat Bench
Incline
Military Press
Flyes
Shrugs
French Press
Tricep extension
Overhand Seated Rows with lat bar

Tuesday

Preacher curls
Overhand preacher curls
Dumbell curl
Reverse barbell wrist curl
Seated rows
Lat Pull down
Pull overs

Wednesday

Squats
Leg extensions
Leg press
Leg curl
Lunges

And then repeat the first two days, rest on weekends.

Thanks guys!

AYung · 09-20-2006, 12:05 AM

How are the sets and reps like?

And IMO I think you could use another hamstring exercise, like SLDL's.

danman77220 · 09-20-2006, 01:45 AM

It's usually 3 sets for each exercise, and the reps go like 10, 10, and 8.

**DJSTARER** · 09-20-2006, 01:49 AM

Quote:

Originally Posted by danman77220

Alright, everyone thanks for the advice. I think I'm going to have 3 different days total, one for chest, triceps, traps, and deltiods; one for biceps, forerms, rhomboids and lats; and one for my lower body. I've put together a list of exercises, tell me what you think.

Mondays:

Flat Bench
Incline
Military Press
Flyes
Shrugs
French Press
Tricep extension
Overhand Seated Rows with lat bar

09-19-2006, 03:51 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	My school and after school workout schedule I just wanted to ask you guys, what excercises should I add into my schedule or take out? I'm going for a bulk workout here... Manily I'm wanting to build my chest, traps, and shoulders. Also, do any of these muscle groups conflict? Like, should I switch them around at all? Mondays, Wednesdays, and Fridays Muscles targeted: Chest, Triceps, Deltoids, Traps Bench Press Military Press French Press Cable Tricep Extension Close Grip Bench Dumbell Shrugs Core Tuesday, Thursday Muscles targeted: Biceps, Lats, Forearms Preacher Curls Overhand Preacher Curls 21's Reverse Barbell Wrist Curls Seated Rows Lat Pull Down Core Thanks, guys!

09-19-2006, 04:17 AM	#2
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	That's overkill training your chest, tris, delts and traps 3x a week! And your also forgetting about your legs. I would separate each muscle group and train them on separate days. You can pair the smaller groups, like biceps with triceps together, or shoulders and traps. Make sure to hit all your groups equally as hard! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

09-19-2006, 04:39 AM	#4
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	It's personal preference, but as a sample heres what you COULD do: Monday - Chest and Abdominals Tuesday - Back and Traps Wednesday - Shoulders and Calves Thursday - Quadriceps and Hamstrings Friday - Biceps, Triceps, Forearms __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

09-19-2006, 05:34 AM	#6
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	It's better in that you won't overtrain as easily as you would training 2-3x a week per group. And you can focus on each muscle group with maximum effort aswell. But it's mainly the overtraining issue. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

09-19-2006, 04:43 PM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	forget you traps, delts, and all that jargin. Monday: Squat Tuesday: Bench Thurs: Deadlift Fri: DB work for your chest. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-19-2006, 04:32 AM	#3
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	I normally do legs whenever I have time to spare during school. What days do you think I should do each group?

09-19-2006, 04:49 AM	#5
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Most of the people in my class just alternate each day between two different schedules. Does spacing your groups out that far help in gaining muscle, or just keep you from injuring yourself?

09-19-2006, 05:43 AM	#7
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Do you think that spacing the workouts like that would slow down my muscle growth? So far I've gone up 20 pounds in 3 weeks...

09-19-2006, 10:34 PM	#12
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Do a full body workout 3x a week. Do exercises like dumbells powercleans, dumbell snatches, get ups, etc. I don't do these but a few guys at my boxing gym do it and it works great. Keep the sets/reps at 3x5, 5x5, 6x3, etc. heavy weight

09-19-2006, 10:47 PM	#13
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 49	It all depends on your goals really. But he is gunna burn out fast doing that much, the same workout, 3x per week. And legs are one of the most important... sure you can curl 200 with your arms, but if your legs wont support that much weight, how u gettin it off the ground. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

09-19-2006, 10:57 PM	#14
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	Alright, everyone thanks for the advice. I think I'm going to have 3 different days total, one for chest, triceps, traps, and deltiods; one for biceps, forerms, rhomboids and lats; and one for my lower body. I've put together a list of exercises, tell me what you think. Mondays: Flat Bench Incline Military Press Flyes Shrugs French Press Tricep extension Overhand Seated Rows with lat bar Tuesday Preacher curls Overhand preacher curls Dumbell curl Reverse barbell wrist curl Seated rows Lat Pull down Pull overs Wednesday Squats Leg extensions Leg press Leg curl Lunges And then repeat the first two days, rest on weekends. Thanks guys!

09-20-2006, 12:05 AM	#15
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	How are the sets and reps like? And IMO I think you could use another hamstring exercise, like SLDL's. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

09-20-2006, 01:45 AM	#16
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,021 Recipes: 1 Rep Power: 50	It's usually 3 sets for each exercise, and the reps go like 10, 10, and 8.