freetrainers.com

[wtjoe]

I went to this site and it worked out a training routine. Is this trustworthy advice to follow or complete and utter BS?

[IronFist]

I have no idea. What's the routine they gave you look like?

IronFist

[wtjoe]

Monday: Close Grip Machine Pulldowns 20
back Close Grip Machine Pulldowns 15
back Close Grip Machine Pulldowns 12
back Close Grip Machine Pulldowns 10

back One Arm Dumbell Rows 20
back One Arm Dumbell Rows 15
back One Arm Dumbell Rows 12
back One Arm Dumbell Rows 10

shoulders Military Presses 15
shoulders Military Presses 12
shoulders Military Presses 10
shoulders Military Presses 8
shoulders Military Presses 6

shoulders Seated Lateral Raises 14
shoulders Seated Lateral Raises 12
shoulders Seated Lateral Raises 10
shoulders Seated Lateral Raises 8

shoulders Standing Lateral Raises 14
shoulders Standing Lateral Raises 12
shoulders Standing Lateral Raises 10
shoulders Standing Lateral Raises 8

biceps Standing Dumbell Curls 15
biceps Standing Dumbell Curls 12
biceps Standing Dumbell Curls 11
biceps Standing Dumbell Curls 10

biceps Two Hand Cable Curls 15
biceps Two Hand Cable Curls 12
biceps Two Hand Cable Curls 11
biceps Two Hand Cable Curls 10

Wednesday:chest Barbell Incline Bench Presses 12
chest Barbell Incline Bench Presses 6
chest Barbell Incline Bench Presses 5
chest Barbell Incline Bench Presses 4

chest Dumbell Flat Bench Presses 12
chest Dumbell Flat Bench Presses 6
chest Dumbell Flat Bench Presses 5
chest Dumbell Flat Bench Presses 4

chest Dumbell Incline Presses 12
chest Dumbell Incline Presses 6
chest Dumbell Incline Presses 5
chest Dumbell Incline Presses 4

triceps Triceps Cable Pushdowns 20
triceps Triceps Cable Pushdowns 16
triceps Triceps Cable Pushdowns 14
triceps Triceps Cable Pushdowns 12

triceps Dips Behind the Back 20
triceps Dips Behind the Back 14
triceps Dips Behind the Back 12
triceps Dips Behind the Back 10

Friday:


legs Lunges 15
legs Lunges 15

legs Machine Leg Curls 15
legs Machine Leg Curls 15

legs Straight Leg Deadlift 15
legs Straight Leg Deadlift 15

calves Machine Standing Calf Raises 15
calves Machine Standing Calf Raises 15
calves Machine Standing Calf Raises 15

calves Seated Calf Raises 15
calves Seated Calf Raises 15
calves Seated Calf Raises 15

I was wondering is it enough to work each muscle group just once a week?

[Arhat of Fury]

2 excercises for your quads is not sufficient in comparison to how much they are working the rest of your body. You could probably ad squats and leg presses.

AOF