My workouts

[Jonathan]

My workouts:

Upper Body Day
Decline dumbell press 5x15 30lbs each hand
Flat bench press 5x5 pyramidial at 5%
Incline dumbell press 5x15 30lbs each hand
Incline Flies 5x10 20/30 lbs each hand
Preacher curls 5x10 20/30lbs each hand
Chin ups 3x15
Rows 3x20 30lbs each hand
Push ups 3x15

approx 1 hr 15minutes

Lower Body Day
Front/reverse leg lifts 3x20 45lbs
Squats 3x25 100lbs
Sit ups x50
Reverse Sit Ups 2x20
Plate Twists 3x20 15lbs
Hanging Knee Raises 3x10
Dumbell Side Bends 3x20 30lbs each hand
Run 2 miles at 7/8 mph

approx 1 hour

Feel free to critique these workouts.I alternate each day with one day off per week or 10 days.
Some of my wieght lifts are limited by equipment and lack of a spotter.

[alb_tex]

What are your goals with this routine?


TEX

[mvp]

The only things I see wrong is 1) No deadlifts, and not only is this the 2nd most important exercise needed to get great results but it also involves more working muscles than any other exercise out. 2) I feel as if the chest is being over-trained.

If it's working for you though then don't change it man, but that's pretty much the only 2 things I see wrong. I'm on a similar routine mine goes like this though.

Day 1 - Upper Body 1 - 100% Push/50% Pull
Day 2 - Upper Body 2 - 100% Pull/50% Push
Day 3 - Lower Body 1 - 100% Quad/50% Hamstring
Day 4 - Lower Body 2 - 100% Hamstring/ 50% Quad

[Jonathan]

Thanks for the inputs guys

Well my goal is really just to gain muscle mass.Ive always been kind of skinny(playing soccer all my life).So im hitting the protien hard (whey ON and Muscle milk) and gearing my excercises more toward weightlifting instead of running alot of miles.

Id like to do deadlifts.Can I use my regular bench press bar?It doesnt look like I'll need a spotter from this little video of deadlifting I found.

What do you think?

[Chris]

Hey Jon - So that I understand you correctly you do upper body one day, lower the next over and over but take one day off every 10 days? If I have that right there are a few things going on I would address if your goal is size. First, you're overtraining man! If you're really hitting a muscle group hard there is no way it can recover and hit the same workout only two days later. Weight training is only the stimulus to growth. If your body doesn't recieve proper rest and nutrition growth won't occur. I would personally not hit the same workout more than once every 5-7 days. I would also consider a 5-6 day training split. That way you can get more volume in for each bodypart which help you with your goal of size gain, and will give that bodypart time to rest before you hit it again.

[Jonathan]

OK.I did some research on the split.I think that sounds like a good idea.
Thanks so much Chris!