my workout routine... please critique it [Forum Archive]

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my workout routine... please critique it

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Posted by: TriZZle305

okay here is my workout routine.. im posting it because i need everyones expertise to make it better and fine tune it...

Mon- Chest/Biceps/Shoulders
Tues- Rest/Cardio/abs
Wed-Legs
Thurs-Rest/Cardio/abs
Friday-Back/Triceps
Saturday-Rest/Cardio/Abs
Sunday-Full Rest

Week 1- High Weight Low Reps
Week 2- Low Weight High Reps
those two alternate

next
Week 1 and 2- Mostly Barbell
Week 3 and 4- Mostly Dumbells
alternating

Exercises:Chest- Flat- 3 sets of 10/Decline 2 sets of 10/ Incline 2 sets of 10

Biceps- Standing Curls(curl bar)- 3sets of 10/ Preacher Curl- 2 sets of 10/ Standing Alternating Arm(dumbells) 1 set of burnouts

Shoulders- Military Press- 3 sets of 10/ 2 sets of this workout im not sure of the name but you use lets say a 35lb plate and you hold it in your hands standing against the wall and you lift it with your arms fully extended so that you can see through the hole..

Legs- Leg Curls- 3 sets of 10/ Lunges- 3 sets of 10/ Dead Lift- 3 sets of 10

Back- Bent Over Rows- 4 sets of 8

Triceps- Skull crushers- 3 sets of 10/ Close hand benchpress- 2 sets of 10/

Pullups-Burnout

Cardio- 30 minute run/30 min Swimming and running through water(the first part done early in the day and the swimming at night)or vice versa

Abs-30 crunches/ 30 legs crossed hips raised crunches/ 30(on each side) oblique bicycle crunches(total of 60 if you want to count it that way)

please critique this routie thoroughly.overtraining? undertraining? i used the model on the ironmagazine webpage as a foundation and made the appropriate changes for lack of equipment and based on what i read in other threads

Posted by: TriZZle305

no comments

Posted by: Josh

My only comment on this is, why combining biceps with chest and shoulders, and triceps with back? Seems to me that chest and shoulders exercises are of push type, where triceps are involved, so I think it's more natural to train triceps with chest and shoulders. Same reasoning to put biceps together with back exercises.

Hope others will comment more thoroughly.

- Josh

Posted by: TriZZle305

well because when im workin my chest and shoulders im already working my triceps to a certain extent so i thought if i put triceps on a differnt day it would give me a chance to isolate them without overtraining them in one day and that it would help spread out the soreness more evenly.. thats also why i have legs inbetween

Posted by: TJohn

Originally posted by TriZZle305
okay here is my workout routine.. im posting it because i need everyones expertise to make it better and fine tune it...

Mon- Chest/Biceps/Shoulders
Tues- Rest/Cardio/abs
Wed-Legs
Thurs-Rest/Cardio/abs
Friday-Back/Triceps
Saturday-Rest/Cardio/Abs
Sunday-Full Rest

I would stick tri's in on your chest / shoulders days and bi's in on back day since they work together (push / pull) How 'bout forearms ??

TJohn

Posted by: TriZZle305

ok since everyone says so guess thats ok... Forearms? i didnt think about them at the time.. would they go better on bicep/back day?

Revision:
Mon- Chest/Triceps/Shoulders
Tues- Rest/Cardio/abs
Wed-Legs
Thurs-Rest/Cardio/abs
Friday-Back/Biceps/Forearms
Saturday-Rest/Cardio/Abs
Sunday-Full Rest

Posted by: Scotty the Body

Yes your second one looks better, forearms with Back/bi is ok to.

Posted by: TriZZle305

what about the cardio... is 30 minutes in the morning and 30 minutes in the afternoon good or should i pick one and alternate which one and what time? i was going for optimal body fat percentage loss but i dont want to be overtraining or anything

Posted by: TriZZle305

to add on to what i said above...what is the best or a good body fat percentage to have?

Posted by: Dman

i would say running a couple miles and betewwn 9-12 % isn't bad

Posted by: shiznit2169

this post is 3 years old

Posted by: Milkyway777

LOL

Posted by: Doublebase

Is that right?

Posted by: TriZZle305

lol i was 14 when i posted this... and 5'3 135 lbs...

Posted by: HardTrainer

Originally Posted by TriZZle305

lol i was 14 when i posted this... and 5'3 135 lbs...

Tell us know what you think of that routine you posted.

Posted by: TriZZle305

The first one?? im embarrassed lol.. the one w/ help from the board is aiight except it only lasted for a while before i was back to trying to improve my bench numbers only.. (Skull Crushers, Different grip and Angle Bench press, and pushups only) occasional curls

it was hard for me at 14 to stay focused since i wasnt getting bigger the day after my workout, but that summer i think i reached 200 Bench.. then i stopped workin out(on a regular basis) all together...

Posted by: HardTrainer

Originally Posted by TriZZle305

The first one?? im embarrassed lol.. the one w/ help from the board is aiight except it only lasted for a while before i was back to trying to improve my bench numbers only.. (Skull Crushers, Different grip and Angle Bench press, and pushups only) occasional curls

it was hard for me at 14 to stay focused since i wasnt getting bigger the day after my workout, but that summer i think i reached 200 Bench.. then i stopped workin out(on a regular basis) all together...

can i ask whats your diet like when you started to make real progress, i perosnally belive you can make progress on almost any programme as long as you eat enough and correctly (not to say some programms arnt better then others), as i fucking wasted 3 years of my life by not eating enough early on lol.

Posted by: TriZZle305

i wish i could answer your question more specifically but, my diet is eat everytime i get hungry.. everytime i crave something.. everytime im bored.. and its been like that all my life so i was short and fat until i started lifting.. my problem was more laziness than starving myself... What do i eat? anything from from subway to McDonalds, from hotwings to salad.. from soushi to steak.. a lot of variety

Posted by: The Monkey Man

That is the diet that will put mass on you!!!

As long as your BP, SC, and organs, all function... Who Cares?

You're young enjoy it!

Posted by: kraziplaya

u got impressive stats for a young guy...i was lifting at 17 but was prob only 150lbs..how sad is taht...im 180 now(24yrsold) and equal if not barely stronger than u...keep up the good work

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