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Anonymous
Anonymous asked in HealthDiet & Fitness · 1 decade ago

Is this a good Workout schedule?

So I will soon be finished with chemotherapy for cancer that I had and I want to live a healthier lifestyle. I used to workout alot so I know what it takes for the most part. My goal for the next few months is to really develop my arms, shoulders, and legs, with a little bit of cardio (something I neglected in the past). Im aware of the necessity for mass protein intake and a healthy diet that includes veggies, fruits, whole grains, dairy, etc. So don't inform me on that please. Considering im trying to build mass im also aware of the low rep heavy weight fact and proper form so don't inform me on that either. All I would like to know if this is a good schedule for my goals.

Day 1

Muscle: Shoulders

Barbell Shoulder Press (3 sets to failure)

Seated Arnold Dumbbell Press (3 sets to failure)

Front lateral Raise (3 sets to failure)

Side laterals (3 sets to failure)

Barbell upright row (3 sets to failure)

Shrugs (3 sets to failure)

Day 2

Muscle: Legs/Biceps

Squats (3 sets to failure)

Leg Press (3 sets to failure)

Leg Lifts (3 sets to failure)

Seated Dumbbell Curls (3 sets to failure)

Close Grip EZ Bar Curls (3 sets to failure)

Hammer Curls (3 sets to failure)

Reverse Grip EZ Bar Curls (3 sets to failure)

Day 3

Muscle: Triceps

Close Grip Tricep Press (3 sets to failure)

Skull Crushers (3 sets to failure)

Seated Tricep Press (3 sets to failure)

Tricep Push down (with rope) (3 sets to failure)

Day 4:

Muscle: Cardio

1 hour of biking (will improve as I get in shape)

This is just a basic schedule so far but It is my game plan for the most part. I didn't include chest because I feel it is already developed as I used to do a lot of benching in the past so don't worry about that. If you could please tell me what you think of my schedule I would really appreciate it. I'm open to criticism so hit me with what you got.

Update:

In a responce to your answer, Ted Sheckler. I appreciate the advise but what you fail to understand is that regardless of the amount of sets on my 2nd day, im exercising 2 completely different muscles and the exercises involved dont effect eachother.... even slightly. But thank you anyways

Update 2:

Also in response to my tricep day being a waste, once again its a completely different muscle from the ones exercises the days before, even if the tricep is being used slightly on those days it won't be sore

2 Answers

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  • 1 decade ago
    Favorite Answer

    Your tricep day will be a waste of time because your arms will be sore.

    Do arms and chest one day, then shoulder/back, then abs and legs, then cardio, then rest in a 5 day rotation

    The easiest way is to just get P90x. It's a set schedule with a diet and workout plan that will take you 3 months and get you cut.

    Your workout plan is too hard. On your #2 day, you're doing over 20 sets. That's unreasonable. You should talk to a personal trainer and get them to make you a more reasonable schedule. With that, you will fail and stop and go back to your old lifestyle.

  • 5 years ago

    I fairly would not bear in mind what I do a determine time table. It's simply extra of anything I attempt to do up to I can, mainly within the afternoon. It begins off with me both strolling approximately two and a part miles after which doing matters that attention on operating my abs and legs. I quite often determine with song (: BQ: Mainly tough rock and steel....quite often anything performs on my ipod too BQ2: I'm striking out with my pal on Saturday after which going over to my grandparents condo on Easter.

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