Any Personnal Trainers On This Site?

I'm wondering what is better. I got a normal weight lifting bench without the leg attatchment. I do 21 different exercises but i'm not sure what the best way to do them is.

I grouped several exercises together which work the same basic muscles and do them on day 1. The next day I do the next set and the day after that I do the next set. Then 1 day off and then I start all over again. So I give adequate break for my muscles to grow in between. I mostly do 1 rep of each exercise but with some of the harder ones I might do 2 reps.

Should I do it this way or do 3 exercise each day and do say 3 reps or 4 and workout 7 days a week?

Or should I do each exercise once everyday and then take the next day off and then do them all over again. So workout every second day but do all 21 exercise and 1 rep of each?

Which is the best option out of the 3?

Originally posted by RahimK
I'm wondering what is better. I got a normal weight lifting bench without the leg attatchment. I do 21 different exercises but i'm not sure what the best way to do them is.

I grouped several exercises together which work the same basic muscles and do them on day 1. The next day I do the next set and the day after that I do the next set. Then 1 day off and ...[text shortened]... second day but do all 21 exercise and 1 rep of each?

Which is the best option out of the 3?

Originally posted by rmacken
For a start I would like to say your routine is a nightmare to try to figure out! LOL!!

Second of all what you are trying to say is you currently do one different muscle group every day with one day rest then back to day one yes?

Third, could you give a current routine including all exercises performed?

That should do for now, I will post back when you have answered the above.😉

Originally posted by sasquatch672
You're all jacked up. Answer a few questions:

1. Are you basically healthy?


2. Any history of back or neck problems?


3. How long have you been working out? (Be honest, PM me if you want.)


4. What are your fitness goals?


5. Height/weight/age? (Again, PM me if you want. Go ahead, sickos...)


That's a good start. I'll straighten you out.

All right lets try this agian. I have 21 different exercises which I do. Before I use to put them into 4 groups. Then i would do group 1 on day 1, group 2 on day 2, etc... then day 5 I would rest and start all over.

Now i do all 21 exercise on day 1 then day 2 off, then day 3 I do them all over again.

Another way could be doing 3 exercise each day and working out 7 days a week.

Which is the better one of the 3.

Here the exercises and how many of each I do and the weight I use and the groups I use:

Day 1:

115 pounds - Bench press 10 times
Front wrist curls 20 times
Reverse write curls 20 times

25 pounds - Arm curls 40
Arm Lifts 40

If you don't understand these names let me know and I can explain them better.

Day 2:

80 Pounds - Military Press 12 times
Squat 40
Toe raises 40

Hammer Curl 12
Shoulder Shrug 20

Day 3: 55 Pounds - Reverse Curl 15
Upright Row, Bent over Row, Clean 15 times each

35 P - Pull over 15 times

Bench dips, Sit ups , Push ups - 30 each

Day 4: Rest

Day 5: repeat Day 1 stuff.

etc...

Originally posted by RahimK
All right lets try this agian. I have 21 different exercises which I do. Before I use to put them into 4 groups. Then i would do group 1 on day 1, group 2 on day 2, etc... then day 5 I would rest and start all over.

Now i do all 21 exercise on day 1 then day 2 off, then day 3 I do them all over again.

Another way could be doing 3 exercise each day and ...[text shortened]... Bench dips, Sit ups , Push ups - 30 each

Day 4: Rest

Day 5: repeat Day 1 stuff.

etc...

Originally posted by RahimK
All right lets try this agian. I have 21 different exercises which I do. Before I use to put them into 4 groups. Then i would do group 1 on day 1, group 2 on day 2, etc... then day 5 I would rest and start all over.

Now i do all 21 exercise on day 1 then day 2 off, then day 3 I do them all over again.

Another way could be doing 3 exercise each day and ...[text shortened]... Bench dips, Sit ups , Push ups - 30 each

Day 4: Rest

Day 5: repeat Day 1 stuff.

etc...

Originally posted by rmacken
I will cut to the chase, your routine is crap!

How old are you??

Here is one of my favourite routines that has packed on the mass for me, I have not put in wieght amounts as im sure you will be able to figure that out yourself. Each exercise hits each muscle group so there is no need for forearm curls etc etc as they will grow with compound movements a ...[text shortened]... over a week, which is needed by the way for stimulated muscle growth and prevents overtraining.

I personally dont like upright rows as they can and have been known to damage your rotor cuff.

I would perform Military press (infront) instead (same exercise but safer)

Originally posted by RahimK
So you do each group once a week.

So you work out the first 4 days and then take 3 days off right?

Some of these I have never heard of or might not be able to do because of my limited equipment.

I have one normal bench no leg attachment, One bar , 2 curl bars and 115 pounds of weights.

Originally posted by RahimK
So you do each group once a week.

So you work out the first 4 days and then take 3 days off right?

Some of these I have never heard of or might not be able to do because of my limited equipment.

I have one normal bench no leg attachment, One bar , 2 curl bars and 115 pounds of weights.