workout suggestions??

Question

well the following is my work out...tell me what i should change...any help at all would be helpful=]

Day 1
Bicep curls
Lateral raises
upright barbell row

Day 2
Incline bench press
squats
crunches

Day 3
Tricep Dumbbell Kickback
foot-raised push-ups
reverse sit-ups

Day 4
Bench press
Dumbbell One Arm Upright Row
lunges

Day 5
Dips
Millitary press
Cross-Body Crunch

Day 6
rest

I usually do all exercises 3 sets until almost failure...and i increase the weight on most exercises every 3 weeks...ask any questions...any help would be appreciated...=]

Answer 1

In my opinion, your split is all wrong. Concentrate on 1 body part per day. Something more like:

Day 1 - Shoulders
Military press
Lateral raises
Upright barbell row

Day 2 - Arms & Abs
Bicep curl
Tricep Dumbbell kickback
Dips
all your various crunches

Day 3 - Legs
Squats
Lunges
Straight-leg dead lift (for the hamstrings)
Calf-raises

Day 4 - Back
Pull Ups (or Pull downs)
Cable Row
Dumbbell One Arm Upright Row

Day 5 - Chest
Bench Press
Incline Chest press
Decline Chest press (or cable cross-overs)

Day 6 & 7 rest

I've split the workout by body part and staggered it a bit so that Leg Day gives your biceps a rest before you use them again on back day.

Also, general direction of the sets to start with the greatest imbalance at the beginning of the day. That is why squats come first, and Military press comes first. The moves that require less balance come last (like calf raises and upright rows). This is because your balancing muscles tend to get tired first, while the core muscles of the exercise can keep going.

Pick a weight that is heavy enough to be unable to do 7 reps, but light enough that you can do at least 4 reps. Do 3 sets of each exercise.

Drink a scoop of whey protein isolate with a scoop of creatine mix (the kind with the carbs mixed in) right after your last set. Bring these powders dry in a shaker cup to the gym with you and mix them with water after your last set, drink this mix down as quickly as possible. This will spike your blood sugar and the isolate is a very fast absorbing protein, so your muscles get fed very quickly when they need it most. After half an hour mix up another shake of 1 scoop of whey powder and drink it down slowly - a sip every couple of minutes.

About an hour to an hour and a half after your workout eat a small solid food meal of protein, vegetables and a slow carbohydrate source. Something like a chicken breast, steamed green beans, and a mix of red beans and brown rice. This gives you some fiber so that this last protein source stays in your stomach longer.