File :-(, x, )
Anonymous
So, i've done this workout for 3 weeks now and it's going great overall. I've improvised and cut cardio out on friday and used that day for legs, I now do cardio whenever I feel like out after weights and do sit ups every other day after weights (usually monday, wednesday, friday). I also want to introduce some core exercises like squatz. What would be the best day to do these on looking at my current schedule?

I chose to work on different muslce groups on seperate days so the targetted muslce group has the rest of the week to rest and grow (I realise on some days like Chest, i use my biceps and triceps and vise versa). What I was thinking was, since after a day or so the targetted muslce group no longer feels tired/burning so could I comebine days? For example something like this:

Monday - Chest + Biceps & Triceps + Legs
Tuesday - Back + Shoulders + Abs
Wednesday - Chest + Biceps & Triceps + Legs
Thursday - Back + Shoulders + Abs
Friday - Cardio (Treadmill 60 minutes 65% MHR)
Saturday - Cardio (Treadmill 60 minutes 65% MHR)
Sunday - Rest day

Plus squatz if possible???

I know that if you overwork muslces then it can actually have the adverse effect which is why i'm unsure whether this would be an improvement to my current workout plan.
>> Anonymous
provide your stats and goals, etc.

and too many days imo. go for three days a week for lifting and five for cardio, rest on weekends. classic split routine goes something like:

monday - chest and arms
wednesday - legs
friday - shoulders and back

change days around every week

if you insist on doing more, then do a four day and split up to something like shoulders and biceps one day, legs, back and abs the next, rest day, chest and triceps, legs, rest for weekend
>> Anonymous
Ok, well my current workout routine is:

Monday - Chest
3 x 50 push ups
3 x bench press
3 x nautilus press
3 x incline press
3 x pec deck machine

Tuesday - Back
3 x 25 pull ups
3 x seated rows
3 x lat pull downs
3 x t bar rows

Wednesday - Shoulders
3 x arnold press
3 x laterals
3 x front raises

Thursday - Biceps & Triceps
3 x preacher curl machine
3 x ez curls cable
3 x hammer curls
3 x push downs

Friday
Treadmill 45 minutes 65% MHR

Saturday
Treadmill 45 minutes 65% MHR

Sunday
Rest Day

I was just wondering whether I could up it at all to make faster progress.
>> Anonymous
I'm 6'0" and weigh about 155lbs so im eating clean and on a bulk at the moment. I just thought about doing more because after 1-2 days my targetted muscle group no longer aches or feels fatigued. So I thought about combining days so I can blast each muscle group twice in 1 week instead of once.

I know that if you overwork muslces then it can actually have the adverse effect which is why i'm unsure whether this would be an improvement to my current workout plan.
>> Anonymous
If you want optimal muscular growth, provide 72 hours of rest to the muscle group.
>> Anonymous
Ok, so I could do something like this:

Monday - Chest + Biceps & Triceps + Legs
Tuesday - Back + Shoulders + Abs
Wednesday - Rest day
Thursday - Chest + Biceps & Triceps + Legs
Friday - Back + Shoulders + Abs
Saturday - Rest day
Sunday - Cardio (Treadmill 60 minutes 65% MHR)
>> Anonymous
Bump for victory
>> Anonymous
Guys please give me some advice on this.
>> Anonymous
I don't know much about fitness but im sure someone else can help you out.