Am I missing a muscle group?

Hi, these days I'm trying to go the gym 3x a week and judo 1x a week.

At the gym I do:

Day 1

Bench press, shoulder press, tricep extensions

Day 2

Seated pull-downs, seated cable rows, (standing) curls

Day 3

Squat, stiff-legged deadlifts, (standing) shrugs

I also do abs and cardio work to varying degrees through the week.

Now, did I miss a major muscle group in there? I mean, at judo I realize that my forearms and neck need work ;o)

Day 1 chest-shoulder/tricep work,

Day 2 lats/bicep

Day 3 back/legs

seems complete for a fast workout, no?

also, for general reasons, I've been doing 3 sets of 8 reps for each exercise...but I'm seeing some talk of 5 sets of 5 reps...better for casual folk?


You can't always hit every muscle all the time. That is why it is good to change up the exercises every few weeks.


You can tell if you are missing a muscle group, part of your body will flop uncontrollably.

thanks guys