Is my workout routine good or bad?!
Question: Is my workout routine good or bad?
Incline dumbbell or bench press
4sets of 6-10
Flat dumbbell or bench press
4sets of 6-10
Decline dumbbell or bench press
4sets of 6-10
Incline flys
4sets of 10
Push-ups
2 sets to failure
BICEP:
Close grip chin ups
4sets of 8
Dumbbell curls
3sets of 6-10
Cable bicep curl
3 sets of 6-12
Tuesday:back
Pull-ups
4sets of 10-12
T-bar
4sets of 10-12
Dumbbell rows
4 sets of 10-12
Machine pulls/cable rows
2 sets of 10-12
Dead lifts
4 sets of 10-12
TRICEP:
Dips
4 sets of 8-10
Skull crushers
4 sets of 8-10
Cable triceps rope
3 sets of 8-12
Wednesday:legs
Squats/lunges
4 sets of 10
Leg extension
4 sets of 10
Leg curls
4 sets of 10
Calf raises
4 sets of 15-20
Sitting calf raises
3 sets of 15-20
Thursday: shoulders
Military press
4 sets of 6-10
Shoulder press
4 sets of 6-10
Front raises
3 sets of 10
Side raises
3 sets of 10
Back shoulder
3 sets of 10
Traps
4 sets of 15-20
Friday: bicep
Cheating curls
4sets of 6-10
Percher dumbbell curls
4 sets of 6-10
Close grip chins
4 sets to failure
One arm cable curls
3 sets of 10
TRICEP:
Close grip bench press
4 sets of 6-10
Horseshoe
4 sets of 6-10
Triceps kick backs
4 sets of 10
Cable reverse pulldowns
4 sets of 6-10
Answers:
you are obviously trying to build muscle so an important part of your routine needs to be when you are eating... consume a small amount of protein before the workout to get you through it and a larger amount about 45 minutes after the workout to give your body substance to rebuild your muscles. The 1st hour after working out, known as the golden hour, is when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently.
You should consume protein before and after your workouts. Always eat a small pre-workout meal consisting of some low glycemic carbs and a quality protein. A good meal is a half cup of rolled oats and a scoop of whey protein. This provides you with a sustained carb source to provide energy through your workout and a quality protein source to support muscle repair and growth.
Always eat a post-workout meal consisting of a high quality protein and a high glycemic carbohydrate. After your workout is the ideal time to spike your insulin levels and re-supply your body with glycogen. A great post-workout meal consists of 2 scoops of high quality whey protein powder (I recommend Optimum Nutrition) and about 35-50 grams of carbs coming from either dextrose or maltodextrin. MRP's like Myoplex or MetRX work great in this situation. Liquid meals are great after your workout because you don't have to deal with the heavy digestion which real foods takes. The goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles
Its perfect.