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5days a week weight - Program advice needed

G

gstar73

Guest
Hi guys, have been working out at home for 8 months, all going well. Am heading into the gym now as only so much I can do at home with 2 dumbells.
As I now have machines and everything at my disposal what 5 day a week program should I be doing ?
Is it still like -
Day 1 Monday Chest/Triceps
Day 2 Tuesday Back/Biceps
Day 3 Wednesday Legs/ Shoulders
Day 4 Thursday Chest/Triceps
Day 5 Friday Back/Biceps
Based on this only get legs/ shoulders in once - any better ideas on this ?
 
Try the Starting Strength program if your a beginner if your intermediate then give the 5x5 mad cow program a go.
 
Cool mate, appreciate that...best to stick to the basic core exercises without having to go fancy ?
One body part I've always wondered how you hit is the back part of the deltoid, any specific exercise for that?
 
gstar73 said:
Cool mate, appreciate that...best to stick to the basic core exercises without having to go fancy ?
One body part I've always wondered how you hit is the back part of the deltoid, any specific exercise for that?
Click to expand...

bent over db flyes
reverse pec dec (if avail)
cable crossovers

goto bb.com for pics

Also no need to hit every muscle twice, if you recover quickly it is ok though i prefer to hit everything once rest 2 days and start again
 
gstar73 said:
Hi guys, have been working out at home for 8 months, all going well. Am heading into the gym now as only so much I can do at home with 2 dumbells.
As I now have machines and everything at my disposal what 5 day a week program should I be doing ?
Is it still like -
Day 1 Monday Chest/Triceps
Day 2 Tuesday Back/Biceps
Day 3 Wednesday Legs/ Shoulders
Day 4 Thursday Chest/Triceps
Day 5 Friday Back/Biceps
Based on this only get legs/ shoulders in once - any better ideas on this ?
Click to expand...

Shoulders can be injured easily so once a week is commonly recommended
and legs are a big muscle group so they will respond quickly and as you are on them all day everyday once a week done properly is enough.
 
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