Feedback on Routine

Lookinforinfo · 10-21-2009, 02:57 PM

Hey All,

Would love some feedback on a routine I was just given...would love some feedback on what to add and what to remove.

The workout days are split into supersets
Im still sketchy on how many reps i should be doing per set/ and how much weight i should be adding/lifting each week. (Any advice there would be very VERY helpful)

Monday (chest Shoulder)

1.
Bench 3x10
Military Press 3x10

2.
Flies 3x10
Kneeling Rows 3x10

3.
Dumbell Flies 3x10
ingle Arm Dumbell Raise 3x10

4.
Pullups 3x10
Incline Bench 3x10

Tues/Thurs (Biceps/Triceps)
1.
Pullups 3x10 (negative)
Dips 3x10 (negative)

2.
Skullcrushers 3x10, Bench 3x10
Kettleball curls 3x (7low,7high,7full)

3.
Curls (cable) 3x10
Tricepts (cable) 3x10

4.
Dumbell skullcrushers 3x10
Dumbell curcls 3x10

5.
pullups max effort
body dips 3x40

Wed (power day)
squats 4x10
Power Cleans 3x8
Clean Jerk 3x5
Keg Military Press

Friday
-abs

Deadlift 3x10
Shoulder Press 3x10

Variable
situps

Run- 1-2 miles after each day

Thanks in advance

DiGiTaL · 10-21-2009, 03:51 PM

Why are you super setting everything? You want to burn out really fast?

Your split is messed too, you'r training arms twice a week while chest/shoulders/back/legs only once. Remember when you train other body parts you are using your biceps/triceps, that is a workout for them as well.

How do you expect to gain power from going 10 reps? You should do heavy but lower reps.

Cardio 1-2 miles everyday? so your planning for an injury then? Wonderful. Your body needs rest, your legs need rest. If you run everyday in 2 weeks your legs are going to give up.

What are your goals? and what are your stats (age, weight, bf)

Lookinforinfo · 10-21-2009, 07:32 PM

Quote:

Originally Posted by DiGiTaL

Why are you super setting everything? You want to burn out really fast?

Your split is messed too, you'r training arms twice a week while chest/shoulders/back/legs only once. Remember when you train other body parts you are using your biceps/triceps, that is a workout for them as well.

How do you expect to gain power from going 10 reps? You should do heavy but lower reps.

Cardio 1-2 miles everyday? so your planning for an injury then? Wonderful. Your body needs rest, your legs need rest. If you run everyday in 2 weeks your legs are going to give up.

What are your goals? and what are your stats (age, weight, bf)

Thanks for the quick response...

Basically my goals are to simply build muscle.
Age: 20
Weight: 190
BF: about 15-20% (used an online calculator so included error)
as for my split what would you suggest switching it up too?
and which things should i superset vs which shouldnt i super set?
What would be a suggested amount of reps? 3 sets for 10,8,6 respectively?

I go to military school so running two miles a day isnt really a choice...my legs can take the running as i have been doing 1-2 miles a day for the better part of a year.

Thanks in advance

gtbmed · 10-22-2009, 07:23 AM

That's way too much volume IMO, especially if you're running every day.

I'd switch to a low volume workout 3 times per week, drop the isolation exercises, and just eat a ton of food.

m11 · 10-22-2009, 03:43 PM

Quote:

Originally Posted by gtbmed

I'd switch to a low volume workout 3 times per week,

Check out the "The Advanced Novice Program w/ Deadlift Variation".

After Starting Strength - Starting Strength Wiki

Lookinforinfo · 10-23-2009, 02:07 PM

thanks a ton guys...looks like ive got some reading to do.

Any suggestions on weights/reps/rest in btwn sets/ etc if im looking to build muscle?

m11 · 10-23-2009, 02:25 PM

There is a lot of debate on programming schemes. At your level, consistency with any logical programming will be effective.

The routine that I linked to above outlines one variety.

Re: weight -- Lift as heavy as you can within your rep goal for the set
Re: rest interval -- Rest as long as you need

10-21-2009, 02:57 PM	#1
Lookinforinfo Registered User Join Date: Aug 2009 Location: brooklyn Posts: 8	Feedback on Routine Hey All, Would love some feedback on a routine I was just given...would love some feedback on what to add and what to remove. The workout days are split into supersets Im still sketchy on how many reps i should be doing per set/ and how much weight i should be adding/lifting each week. (Any advice there would be very VERY helpful) Monday (chest Shoulder) 1. Bench 3x10 Military Press 3x10 2. Flies 3x10 Kneeling Rows 3x10 3. Dumbell Flies 3x10 ingle Arm Dumbell Raise 3x10 4. Pullups 3x10 Incline Bench 3x10 Tues/Thurs (Biceps/Triceps) 1. Pullups 3x10 (negative) Dips 3x10 (negative) 2. Skullcrushers 3x10, Bench 3x10 Kettleball curls 3x (7low,7high,7full) 3. Curls (cable) 3x10 Tricepts (cable) 3x10 4. Dumbell skullcrushers 3x10 Dumbell curcls 3x10 5. pullups max effort body dips 3x40 Wed (power day) squats 4x10 Power Cleans 3x8 Clean Jerk 3x5 Keg Military Press Friday -abs Deadlift 3x10 Shoulder Press 3x10 Variable situps Run- 1-2 miles after each day Thanks in advance

10-21-2009, 03:51 PM	#2
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Why are you super setting everything? You want to burn out really fast? Your split is messed too, you'r training arms twice a week while chest/shoulders/back/legs only once. Remember when you train other body parts you are using your biceps/triceps, that is a workout for them as well. How do you expect to gain power from going 10 reps? You should do heavy but lower reps. Cardio 1-2 miles everyday? so your planning for an injury then? Wonderful. Your body needs rest, your legs need rest. If you run everyday in 2 weeks your legs are going to give up. What are your goals? and what are your stats (age, weight, bf) Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

10-22-2009, 07:23 AM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	That's way too much volume IMO, especially if you're running every day. I'd switch to a low volume workout 3 times per week, drop the isolation exercises, and just eat a ton of food. gtbmed's strength journal

10-23-2009, 02:25 PM	#7
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	There is a lot of debate on programming schemes. At your level, consistency with any logical programming will be effective. The routine that I linked to above outlines one variety. Re: weight -- Lift as heavy as you can within your rep goal for the set Re: rest interval -- Rest as long as you need Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

10-23-2009, 02:07 PM	#6
Lookinforinfo Registered User Join Date: Aug 2009 Location: brooklyn Posts: 8	thanks a ton guys...looks like ive got some reading to do. Any suggestions on weights/reps/rest in btwn sets/ etc if im looking to build muscle?