Workout plan

This is my weight lifting plan:
Monday - Biceps/Back
Tuesday - Break
Wedsnday - Legs/Forearms
Thursday - Chest/Triceps
Friday - Cardio
Saturday - Break
Sunday - Shoulders/Traps

I do abs about 3-4 times a week depending on how they feel. Also i do about 3-5 exercises per muscle group, each consisting of 4-5 sets of 6-12 reps. I try and switch up the exercises each week, or at least do a different order or something. Also i record all my lifts, this way i make sure that i am increasing by like 5 pounds in each lift every upcoming week.

I eat healthy, and the only supplements im taking are 10)% whey isolate protein - a shake in the morning, and post workout. some times pre workout. also Casein which i take before bed.

Let me know what you guys think and im interetsed to hear what i can change and such,
thanks,

Jon.

shoulders and traps dont really need their own day they are 2 small body parts id do

Monday - Chest/tris/shoulders (include Clean and presses or just push presses for you power movement)
tues - optional cardio
wed - Legs (include Squats)
thurs - optional cardio
fri - Back/bi (include Deadlifts and barbell curls)
sat-optional cardio
sunday- OFF

You never want to workout 2 days in a row cause regaurdless of it being 2 different bodyparts your still using the same central nervous system which requires about 24 hours to repair and your body wont repair muscles fully until your nervous system is recovered.

hope this helps man

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Winter Bulk goal:245-250 by dec 31
Current weight: 235

I'd say give shoulders/traps their own day. I do. There is no way you can do an effective routine for your chest/tris and then give your shoulders/traps an effective workout all in the same day.

Imo you are doing everything fine.


Edit: and what's that rubbish about don't workout 2 days in a row? :<

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thanks, i think that i will keep shoulder/ traps on their own, because 3 muscle groups in a day would keep me in the gym quite a while. and does anyone take like a week break every so often, like 8-12 weeks, or if you feel you really need it?

Ran_Van_Tran


thanks, i think that i will keep shoulder/ traps on their own, because 3 muscle groups in a day would keep me in the gym quite a while. and does anyone take like a week break every so often, like 8-12 weeks, or if you feel you really need it?

Taking a break every 2 or 3 months is good. Every time I hit a plateua or every two months I will take a week off. Then when I come back I'm either stronger or I'm able to do the same weight and then increase the weight. If you haven't taken a break in 2 or 3 months then you should take a week off.

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

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shoulders and traps dont really need their own day they are 2 small body parts id do

Monday - Chest/tris/shoulders (include Clean and presses or just push presses for you power movement)
tues - optional cardio
wed - Legs (include Squats)
thurs - optional cardio
fri - Back/bi (include Deadlifts and barbell curls)
sat-optional cardio
sunday- OFF

You never want to workout 2 days in a row cause regaurdless of it being 2 different bodyparts your still using the same central nervous system which requires about 24 hours to repair and your body wont repair muscles fully until your nervous system is recovered.

hope this helps man

this myth needs to die!!!

shoulders are not to small of a muscle group to get their own day. i personally have taken advantage of a shoulder/trap day and have gotten great results.

the fact is that shoulders are not to small of a muscle group to get their own day. this is said to much around this forum!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

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