i've been working out for about 2 months now, how i've been doing it was

Day 1

Bench Press
3 sets of 10 reps

Shoulder Press
3-4 sets of 10 reps

Tricep Extension
3-4 sets of 10 reps

Leg Press
3 sets of 10 reps

Day 2

Bicep Dumbbell Curls
3 sets of 10 reps normal weight / 3 sets of 10 reps 5 lbs heavier weight alternating

Ab Crunches
4-5 sets of 10 reps

Back pulldown machine thing (idk the name of it)
3 sets of 10 reps

Hamstring Curls
3 sets of 10 reps

Day 3
rest

Day 4
Back to day 1




i was talking to my friend from hs who has been working out for like 5 years now and the way he does it is like

day 1, 4 chest exercises
day 2, 4 back exercises
day 3, biceps and triceps

like basically he does each bodypart on its own day and does like 4 or 5 workouts for it, but obviously does it less than once per 48 hours
is this a better method than my way of doing 1 workout per muscle every 48 hours? i'm not sure which one is more beneficial or if there is any difference

If you're making progress don't change anything

Disregard what others do, experiment and learn what works best for you. Just because it works for him doesn't mean it will for you.


As Orakpo said, if you're making progress don't worry about changing things up.

Well he said his way is better because he is doing multiple different workouts for each muscle that he targets each fiber to make sure it grows
He said for instance since I only do 3 sets of flat grip curls, I'm only growing the peak part of my bicep instead of the sides of them as well or some shit
He grows it all by doing hammer curls, pinky towards you curls, w/e
Also he targets the whole chest by doing incline bench, flys, flat bench
Where I only do 3 sets of flat bench

your only back exercise is lat pulldown?

yeah :/ the regimen i was following only mentioned doing t-bar rows but i couldnt find that thing in my gym so i've just been doing lat pulldowns

Okay no matter what program you do here are the following exercises you will want to perform in my opinion. I no specific order:

Big back exercises
Pull ups & Chin ups (weighted once you can)
Bent over barbell rows
Deadlifts

Big leg exercises
Back Squat
Front Squat

Big Shoulder and Chest
Bench Press (Flat)
Standing Overhead Press
Dips (weighted when you can)


If these exercises are not in your program as a beginner you dun goofed. They're all compounds and as a novice you can put the most muscle on in a single year than any other time in your lifting career.

Also its not good enough that these exercises are in your program , they also deserve the most attention. Don't give a lat pull down more attention than a deadlift or row.

This post was edited by wesley123 on Nov 26 2015 09:33pm

Lat pull downs and pull-ups are the same thing aren't they??

No

thats like sayin push ups and bench are the same

they not