Thread: Is my rountine okay? please help

I don't immediately see the logic in training your arms twice a week and abs three times a week when you are cutting.

More importantly, how's your diet look? How many calories do you eat each day?

I honestly eat alot but its mostly protein foods and do you think I should work my arms once a week instead of twice?

Originally Posted by Fernando300

okay so im just wondering if this is this a proper rountine please let me know what you think
monday- chest & shoulders
tuesday- abs and cardio
wednesday- biceps and triceps
thursday- abs and cardio
friday- chest and shoulders
saturday- abs and legs
sunday- biceps and triceps

okay so I workout about 2 hours except on abs cardio and leg days those last about an hour. My goal is get lean im not trying to gain alot of mass just want to be cut and lean have definition let me know if this is alright and if its helping me obtain my goal and what I can do to improve please and thank you

Horrible training split.

Do this, also do 15 min cardio to warmup and 15 min to warm down every weight training day.

monday- chest & Triceps
Tuesday- back & biceps
wednesday- off
thursday- Legs
friday- shoulders & traps
saturday- cardio, abs
sunday- Off

2-3 exercises per muscle group, 8-12 reps per exercise.

Weight training time, no more than 60 min per workout.

how is my split bad? not disagreeing with you or anything just wondering just how is it ineffective thought you needed at least 48 hours to reast and is hitting every muscle grioup once eneough? but i will try this routine next week see how it goes

Originally Posted by Fernando300

how is my split bad? not disagreeing with you or anything just wondering just how is it ineffective thought you needed at least 48 hours to reast and is hitting every muscle grioup once eneough? but i will try this routine next week see how it goes

I posted a amazingly better routine, you can take it or ignore it.

The fact that you did not bother to build on it....ie. post the exact exercises and reps you would be using is just lazy.

Take the advice given by GFR. Your current training split, dosen't make any sense? Your currently doing more damage than good, working out 7 days a week. Rest is just as important as the workout.

Give me a break. No legs and no back. On a cut, isolations for bi's and tri's are a waste of time. You should be trying to keep the muscle you have while burning enough calories to encourage fat loss. The best way to do this is with basic compounds and diet.

To the OP; what are your goals most importantly? You cant train like a bodybuilder if you want to run a marathon and vice-versa. And 2, personally I think your routine sucks. Get off the bro-school ab-wagon.

Originally Posted by Fernando300

how is my split bad?

No back, no legs, chest and shoulders twice a week for no reason, no rest days, far too much arm work, far too much ab work.

Originally Posted by Fernando300

not disagreeing with you or anything just wondering just how is it ineffective

Basically you're wasting time and recovery resources on small movements (arms), and training with such a horrible imbalance towards your anterior musculature that you'll end up with huge posture problems and probably a rotator cuff injury at some point. Probably a lower back problem too.

Originally Posted by Fernando300

thought you needed at least 48 hours to reast

Yeah, you do - and since you're training every single day you aren't getting that rest. You grow outside of the gym, not inside it.

Originally Posted by Fernando300

is hitting every muscle grioup once eneough?

You're not hitting all the muscle groups once on that split, let alone hitting them twice.

Oh and if I understand the OP's goals correctly, he wants to look like a marathon runner. Just dont eat. At all. Run 90000 miles a day and pretty soon, you'll see a lot of definition.

But thats just me being a low carb smartass.

Originally Posted by juggernaut

Oh and if I understand the OP's goals correctly, he wants to look like a marathon runner. Just dont eat. At all. Run 90000 miles a day and pretty soon, you'll see a lot of definition.

But thats just me being a low carb smartass.

Heh. I can relate.

On that note, I think the OP needs to ad some ab work.

Oh, and for the record, for all of those who fear "gaining too much mass" or "looking like those bodybuilder guys".....
GET OVER IT! I AIN'T THAT EASY! YOU WON'T GET MUSCLED UP BY MISTAKE!

Originally Posted by DaMayor

Heh. I can relate.

On that note, I think the OP needs to ad some ab work.

Oh, and for the record, for all of those who fear "gaining too much mass" or "looking like those bodybuilder guys".....
GET OVER IT! I AIN'T THAT EASY! YOU WON'T GET MUSCLED UP BY MISTAKE!

THANK YOU!!!

Originally Posted by Fernando300

okay so im just wondering if this is this a proper rountine please let me know what you think
monday- chest & shoulders
tuesday- abs and cardio
wednesday- biceps and triceps
thursday- abs and cardio
friday- chest and shoulders
saturday- abs and legs
sunday- biceps and triceps

okay so I workout about 2 hours except on abs cardio and leg days those last about an hour. My goal is get lean im not trying to gain alot of mass just want to be cut and lean have definition let me know if this is alright and if its helping me obtain my goal and what I can do to improve please and thank you

Out of curiosity, what are the lfits on your "leg" day?

Originally Posted by DaMayor

GET OVER IT! I AIN'T THAT EASY! YOU WON'T GET MUSCLED UP BY MISTAKE!

Actually, thats not true. See what hppened to me was, in the hopes of training to look like a runner, I mistakenly followed the advice of Built and did her BGB routine and dammit!!! I didnt look like a runner-instead, I accidentally gained a shitload of mass, cut up really badly, and it got worse when I started injecting this oily stuff into my ass. I grew even larger-up to 253 lbs; but damn, I wanted to obtain that runner look so badly....did I follow the wrong advice?

Originally Posted by GeorgeForemanRules

I posted a amazingly better routine, you can take it or ignore it.

The fact that you did not bother to build on it....ie. post the exact exercises and reps you would be using is just lazy.

mkay i will do what you said so i'll make a list for each day and put up the workouts i will be doing let me know if they're okay an im not here to deny help or be an asshole and say your wrong im here to listen and take good advice when i get it so thank you and will be changed my schedule

Originally Posted by rockhardly

Give me a break. No legs and no back. On a cut, isolations for bi's and tri's are a waste of time. You should be trying to keep the muscle you have while burning enough calories to encourage fat loss. The best way to do this is with basic compounds and diet.

if you read i do have a leg day...and i do some back workouts that also work your biceps at the same time on a bicep day

Originally Posted by Fernando300

mkay i will do what you said so i'll make a list for each day and put up the workouts i will be doing let me know if they're okay an im not here to deny help or be an asshole and say your wrong im here to listen and take good advice when i get it so thank you and will be changed my schedule

Can I be the asshole?

Originally Posted by Fernando300

if you read i do have a leg day...and i do some back workouts that also work your biceps at the same time on a bicep day

post your goals....

Originally Posted by juggernaut

post your goals....

okay heres my goals and ya lets not be the asshole okay? just here lookin for help is all lol no need to attack me but alrite heres what im aiming for im not trying to lose weight if anything i'd like to gain weight i want to get bigger muscles with definition i want to be lean so far i have an athletic look but i want to get bigger not so much like a bodybuilder but i want to be lean and cut with bigger muscles...also i want to gain more strength i made it into the navys special forces and im trying to get stronger before i leave in january 2011

Originally Posted by GeorgeForemanRules

Horrible training split.

Do this, also do 15 min cardio to warmup and 15 min to warm down every weight training day.

monday- chest & Triceps
Tuesday- back & biceps
wednesday- off
thursday- Legs
friday- shoulders & traps
saturday- cardio, abs
sunday- Off

2-3 exercises per muscle group, 8-12 reps per exercise.

Weight training time, no more than 60 min per workout.

okay here it is
monday chest & triceps
bench press 5 sets 165-175-185-195-205
skull crusher x3
tricep pushdown V barx3
flat dumbell press x3
cable rope overhead triceps x3
Incline dumbell press x3
tricep pushdown rope x3
incline bench press x3
seated tricep press x3
dips x3
cable crossovers x3

tuesday back & biceps
pull ups x5 20 each
v bar pull down x3
chin ups x4
lying T bar row x3
close grip chin ups x3
standing barbell curls x3
cable rows x3
dumbbell bicep curls x3
reverse grip bent over rows x3
overhead cable curl x3

wednesday-off

thursday legs and im gonna add abs
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
hack squat x5
sit ups x3
leg press x5
barbell squats x3
run stairs for 15 mins

friday shoulders & traps
military press seated x3
shrugs x3
lateral raise x3
dumbbell shoulder press x3
front arm raisex3
cable shrugs x3
reverse flyes x3
plate raise x3
upright rows x3
military press standing x3

saturday cardio and abs
run 1.5 miles trying to beat my time 10:13
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
sit ups x3

sunday off

alrite so what do you think about this new routiine good or bad? and will it help me achieve my goal to get bigger muscles become toned and lean well let me know what you think

Bad. Unless you're juicing, you have no business being on this routine. Seriously. You're not even going to grow because you are overtraining.

and your order sucks.

Try reworking it with the bigger bodyparts first, pick two compound exercises for each bodypart and for me, I rarely work arms, but when I do, 5 sets maximum total. Do that first, and then we'll discuss your caloric intake.

For back, this is what I'd do:

tuesday back & biceps

Weighted shoulder width pullups 5x5
Barbell Row 3x8-10
(maybe if you want to add one more-and that's a huge maybe) Straight Arm Pulldown 2x12
Barbell Curl Medium Grip 3x5
Incline Dumbbell Curls 2x10
Done.

Cardio:
Sprints or 30 minutes low impact cardio with 60% of heartrate.

Originally Posted by juggernaut

For back, this is what I'd do:

tuesday back & biceps

Weighted shoulder width pullups 5x5
Barbell Row 3x8-10
(maybe if you want to add one more-and that's a huge maybe) Straight Arm Pulldown 2x12
Barbell Curl Medium Grip 3x5
Incline Dumbbell Curls 2x10
Done.

Cardio:
Sprints or 30 minutes low impact cardio with 60% of heartrate.

okay so how many sets exactly should i do 3 for each body part? and well im going to take a rest on tuesday and do bicep and back wednesday an i'll post up a routine i'll do my best to make it better correct me if its wrong and let me if its overtraining and is it possible to overtrain working once a week each body part? but at this moment on a friday im too lazy to write something down i'll do it in the morning and give you a new list of workouts and i'll put 3-4 for each body part

Originally Posted by Fernando300

okay here it is
monday chest & triceps
bench press 5 sets 165-175-185-195-205
skull crusher x3
tricep pushdown V barx3
flat dumbell press x3
cable rope overhead triceps x3
Incline dumbell press x3
tricep pushdown rope x3
incline bench press x3
seated tricep press x3
dips x3
cable crossovers x3

tuesday back & biceps
pull ups x5 20 each
v bar pull down x3
chin ups x4
lying T bar row x3
close grip chin ups x3
standing barbell curls x3
cable rows x3
dumbbell bicep curls x3
reverse grip bent over rows x3
overhead cable curl x3

wednesday-off

thursday legs and im gonna add abs
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
hack squat x5
sit ups x3
leg press x5
barbell squats x3
run stairs for 15 mins

friday shoulders & traps
military press seated x3
shrugs x3
lateral raise x3
dumbbell shoulder press x3
front arm raisex3
cable shrugs x3
reverse flyes x3
plate raise x3
upright rows x3
military press standing x3

saturday cardio and abs
run 1.5 miles trying to beat my time 10:13
leg raise x3
hanging leg raise x3
plank 1:30
crunches x3
decline sit ups x3
plank 1:30
sit ups x3

sunday off

alrite so what do you think about this new routiine good or bad? and will it help me achieve my goal to get bigger muscles become toned and lean well let me know what you think

So you totally ignored my advice.

Pick 2-3 exercises for large muscle groups, followed by 1-2 for small muscle groups. Stick to compound movements as much as possible for the large muscle groups like legs, chest, lats.

Originally Posted by Fernando300

okay so how many sets exactly should i do 3 for each body part? and well im going to take a rest on tuesday and do bicep and back wednesday an i'll post up a routine i'll do my best to make it better correct me if its wrong and let me if its overtraining and is it possible to overtrain working once a week each body part? but at this moment on a friday im too lazy to write something down i'll do it in the morning and give you a new list of workouts and i'll put 3-4 for each body part

First, I cant tell what the hell you just said, since your grammar is so fucking convoluted that it doesnt make sense.
Second, it sounds like you just want to do what you want and not give a shit about the laws of physiology. so with that, make your mistakes, fall on your face and dont ask for advice...after that, go to wannabebig.com and reside there.

Originally Posted by Fernando300

okay here it is
pull ups x5 20 each

Originally Posted by juggernaut

First, I cant tell what the hell you just said, since your grammar is so fucking convoluted that it doesnt make sense.
Second, it sounds like you just want to do what you want and not give a shit about the laws of physiology. so with that, make your mistakes, fall on your face and dont ask for advice...after that, go to wannabebig.com and reside there.

how did i ignore your advice? i didnt even post a new workout....and well it was you indeed who would be the asshole my good sir. well if you have no patience and are gonna be a horses ass dont bother writing back and dont give me that wanna be big non sense i am big and i do have a nice body i have definition i just want more thats it i want to get stronger and i have been getting stronger and doing everything with correct form....i'm just confused with how many times to do the workouts for each body part and how many sets but nevermind i dont need help from someone like you! im sure theres others out there who wont assume things like you just did.