Weight lifting question

[judgesmails]

Which muscle groups should be worked together for the most efficient workout schedule?

Assume a four-day-per-week schedule (Monday, Tuesday, Thursday, Friday).

[smokingrobot]

yes.

[WackityWhiz]

back when I was in football...

arms/shoulders/abs/cardio on mondays and wednesdays. Legs/back/medicine ball on tuesdays and thursdays (plus some explosive stuff that involved our whole bodies).

[csuf_gambler]

i also have a similiar question. i work out every other day for about an hour.

day A: i work all chest. the regular bench, the decline, and the incline. also the butterfly machine. then finish up by doing ab work

day B: curls for my biceps. triceps with the little rope pull down. lat pulldowns. shrugs. then finish up by doing ab work

is there anything i should be doing differently? someone told me i should be doing opposing muscles on the same days, whatever that means.

[LethalRose]

and now for an actual response....

2 sets for everything

Workout #1 - Monday

Deadlift - 20 Reps
Shrugs - 10 Reps
Chins - 6-8 Reps

Workout #2 - Tuesday

Bench Press - 4-6 Reps
Dumbell Shoulder Press - 10 Reps
Cable Lateral Raise - 15 Reps

Workout #3 - Thursday

Squats - 4-6 Reps
Leg Curls - 15 Reps
Calf Raises - 15 Reps

Workout #4 - Friday

Close Grip Bench (super set with pushdowns) - 6-8 Reps
Pushdowns - 10 Reps
Seated Barbell Curls - 10 Reps
Incline Dumbell Curls - 6-8 Reps
Cable Crunches - 15 Reps

super set means do a set of pushdowns, followed by a set of close grip bench, repeat. Thats what I do for them, some do something else.

if you dont know how to do an exercise, get someone to show you, dont be a sissy. form is key. you can search online to but have someone show you. if you mess up and hurt yourself using bad form for a month im not responsible.

you're welcome
good luck.

[edfurlong]

[ QUOTE ]
i also have a similiar question. i work out every other day for about an hour.

day A: i work all chest. the regular bench, the decline, and the incline. also the butterfly machine. then finish up by doing ab work

day B: curls for my biceps. triceps with the little rope pull down. lat pulldowns. shrugs. then finish up by doing ab work

is there anything i should be doing differently? someone told me i should be doing opposing muscles on the same days, whatever that means.

[/ QUOTE ]

I feel like you are missing something, but I just can't put my finger on it.

[johnc]

Workout opposing and or complementary groups together. My routine is thus:

Day 1: chest - 12 to 15 sets, 6 to 12 reps per set.
back (opposing muscle group) - 6 to 9 sets, 12 to
15 reps per set.
Day 2: Shoulders - 12 to 15 sets, 12 to 15 reps per set
Triceps (complimentary muscle group) - 6 to 9 sets,
10 to 12 reps per set.
Day 3: Off
Day 4: Legs: 12 sets, 30 reps per set (this is nuts but I
had a knee injury 3 years ago and I've carried over
a modified routine based on my pt from then).
Day 5: Back: 12 to 15 sets, 12 to 15 reps per set.
Biceps(complimentary muscle group): 9 to 12 sets, 12
to 15 reps per set.

Each day I work abdominals for 2-3 different exercises, hitting upper & lower abs as well as obliques, each doing 30 to 50 reps with moderate weight (DO NOT DO SITUPS! It'll really place too much strain on your lower back). In addition, I try to work in 2 or 3 cardio sessions (treadmill) per week.

Now, you've probably noticed that I've hit my back twice in one week. I vary that routine by switching the 1st back/chest routine every other week so I'm concentrating on both groups "somewhat" equally. Chest and back IMO are very important to building overall size and developement to the upper body so I place extra emphasis thus.

www.bodybuilding.com has lots of good information

[KaneKungFu123]

um...how about legs?

[jakethebake]

Deadlift 5x5
Squat 5x5
Bench Press 5x5

Repeat three times a week.