Weight Training
This is my workout sched: SUN -> Back (4 exercises) TUES -> Biceps (4-6 exercises)…
The question
This is my workout sched: SUN -> Back (4 exercises) TUES -> Biceps (4-6 exercises) WED -> Triceps & Shoulder (4 exercies of each, 8 total). SAT -> Chest (5 exercises) First, is this workout schedule okay? Secondly, where should I add Leg & Ab development in this schedule, and which exercieses do you recomend? Thanks again!
Dan's answer
Dan Wirth, MA, CSCS
Here are two common 4 day routines that I use. Program #1 SUN -> Legs, Back, Biceps TUE -> Chest, Shoulders, Triceps WED -> Legs, Back, Biceps SAT -> Chest, Shoulders, Triceps Program #2 SUN -> Legs TUE -> Chest, Back, Shoulders, Triceps, Biceps WED -> Legs SAT -> Chest, Back, Shoulders, Triceps, Biceps You can do abs either on 3 of the days or on all 4 days. The reason that I prefer these two 4 day program designs is that they allow you to work each muscle group 2 times per week and they include all of the muscle groups. As far as exercises, there are too many to list here, but I like to use a large variety of exercises (both free weights and machines) because variety is very important in a training program. I might emphasize certain exercises depending on the goals of the program. I also use periodization, which involves varying the volume and intensity of the workouts throughout a training cycle.
Dan designed the periodization models the Wave Engine runs.
See how the Wave Engine turns his programming rules into your workouts.