Can I get some feedback on my workout plan please ?!
Question: So I got this workout plan which works something like this:
I'd mostly do 5-6 exercises per day of 4 x 10 reps.
day 1 - whole body
day 2 - back and chest
day 3 - legs
day 4 - arms
Abs exercises would be distributed at the end of each days workout. Also I would do 2 days workout then one day rest for the most part.
What do you guys think ?
Answers: So I got this workout plan which works something like this:
I'd mostly do 5-6 exercises per day of 4 x 10 reps.
day 1 - whole body
day 2 - back and chest
day 3 - legs
day 4 - arms
Abs exercises would be distributed at the end of each days workout. Also I would do 2 days workout then one day rest for the most part.
What do you guys think ?
If you do a whole-body routine like you show, you need to have a day of rest between that and exercising your back and chest. Otherwise, without rest, you risk overtraining and slow/no results or injury.
Also remember that working your chest will also incorporate arm muscles like your triceps and shoulder muscles. Likewise, back exercises will incorporate some bicep movement as well. Having the leg day between your back/chest and arms is good, but it seems like you are really concentrating on your "beach" muscles and only throwing "legs" in there just to have it in there. Also, doing your abs with every workout will definitely lead to overtraining. it is a common misconception that abs (calves and forearms too) can be trained constantly with no rest. Not the case. They are like every other muscle in the body.
Being some of the biggest muscles in the body, legs are very important but normally neglected because of the way people feel afterwards. But having the balance is important.
If I was gonna recommend a change, I would say to make that "whole body" day another LEG day. And incorporate more rest. Suggestion:
Monday -- LEGS (+ interval cardio)
Tuesday -- BACK/CHEST
Wednesday -- REST (or light cardio)
Thursday -- LEGS
Friday -- ARMS (+ interval cardio)
Saturday -- REST (or light cardio)
Sunday -- REST
OR: Do a full body workout Mon/Wed/Fri with cardio/abs on Tue/Thur/Sat.
Either go full body 3 times a week, which is considered HST.
Or break it up like, 1 day chest back, 1 day legs,1 day arms, and 1 day shoulders,traps, and abs.
I do more sets for back,chest and legs because their muscle groups are larger than others. So I feel they need more work than others.
Best bet, 1 day on 1 day off.
What are your goals? If your aim is to achieve greater muscle mass, it's pretty good except for going from whole-body to back and chest. If you're going to do muscle groups, you need to give each group 48 hours of rest if you want to see gains -- and you also put yourself at greater risk of injury working any muscle group 2 days in a row unless you've been lifting consistently for at least a year. Also, if greater muscle mass is your goal, do 6 sets of 6 reps and lift HEAVY (like 80%-85% of your one-rep max).
when I worked with a trainer, we never did whole body workouts... just choose one muscle group every time you go... one day do all the muscles in your legs, next day all the muscles in your arms, next day back and chest... you need to let your muscles relax for at least one day before working them again... therefor a whole body workout wouldn't be that beneficial.