Thread: New workout!

Originally Posted by mic_

Hey guys, read through the forum a bit (maybe not enough) and have come up with this routine. I've been doing it for a few weeks now and I am just not sure if I've got the legs part right.

Im trying to bulk atm. Im 6'2 and weighed 180 and have put on 5lbs since starting but still trying to get the nutrition right.....eating heaps of good food is harder then I thought.

Well I'd like to know what you think is wrong with it cause i know theres going to be something. Thanks for the good info

Week 1

Mon
Warm-up
Squats 3x
Benchpress
Step ups (don't know if its correct name....where you step up on bench with dumbbells)
Single arm overhead dumbbell press
Dips
Warm down + stretching

Wed
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

Fri
Warm-up
Squats
Benchpress
Step ups
Single arm overhead dumbbell press
Dips
Warm down + stretching

Week 2
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

Wed
Warm-up
Squats
Benchpress
Step ups
Single arm overhead dumbbell press
Dips
Warm down + stretching

Fri
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

Wow, I'm impressed, this is actually pretty damn good!

There's still some detail you need to provide. How many sets/reps are you doing? At what intensity are you lifting? (e.g. 10 reps @ 12 rep max (RM) is less intense than 10 reps @ 10 RM) Are you periodizing your training? We could address tempo, but I'm too concerned with that right now.

Also, can you post your diet in the diet section, please?

Suggestions:

(1.) Depending on the volume, you probably don't need the dips in there. I know that most guys want a lot of chest work, and you've done an excellent job keeping everything pretty balanced, but it's honestly just unnecessary fluff -- unless, with adjusted diet of course, you decide to take a volume route, in which case you would need to even out the other planes of motion to be 3 exercises. Nevertheless, I like bench and unilateral overhead press in there, so I'd keep it at that.

(2.) Deadlifts before chinups.

(3.) Split Squats are pushing exercise, but you have it in your lower pull/upper push day. I feel split squats are more productive than step-ups for muscle development, so I'd ditch the step-ups on your squat day and put splits in there. In place of splits on deadlift day how about another unilateral leg lift for pulling? Unilateral DB Romanians are excellent.

(4.) Ditch the seated rows for a free-weight row. Since you have a bilateral and unilateral lift for pushing, why not do the same for your pulling? Keep the chins (awesome lift) and include DB Unilateral Bench Rows.

Otherwise, I think this is a very well-done program -- aside from the mising info I mentioned earlier, lol. Get back to us with that ASAP, then the diet, and we'll have you good to go....go get ripped that is.

^

+1 to Phineas, yet again right on the money.

OP, it's been a while since we've seen a newbie post up a decent routine right out of the gate, so nice work. Once again Phineas pretty much covered it. It would be nice to see reps/intensity, just for checks & balances to make sure your not over training.

^ Agree. Congrats on taking a well thought out approach to your routine.

A few suggestions that haven't already been made.

Switch the bench press and chin ups in your routine. That way grip strength becomes less of a limiting factor in the lifts.
Alternate barbell and dumbbells for bench press.
Alternate grips for pull ups (overhand, underhand, and neutral)
Add some calf exercises.
Drop the barbell rollout as it puts unnecessary stress on the shoulders. A friend of mine got hurt doing the wheel which is basically the same thing. Replace with something like, hanging leg lifts.

Originally Posted by Phineas

Wow, I'm impressed, this is actually pretty damn good!

There's still some detail you need to provide. How many sets/reps are you doing? At what intensity are you lifting? (e.g. 10 reps @ 12 rep max (RM) is less intense than 10 reps @ 10 RM) Are you periodizing your training? We could address tempo, but I'm too concerned with that right now.

Also, can you post your diet in the diet section, please?

Suggestions:

(1.) Depending on the volume, you probably don't need the dips in there. I know that most guys want a lot of chest work, and you've done an excellent job keeping everything pretty balanced, but it's honestly just unnecessary fluff -- unless, with adjusted diet of course, you decide to take a volume route, in which case you would need to even out the other planes of motion to be 3 exercises. Nevertheless, I like bench and unilateral overhead press in there, so I'd keep it at that.

(2.) Deadlifts before chinups.

(3.) Split Squats are pushing exercise, but you have it in your lower pull/upper push day. I feel split squats are more productive than step-ups for muscle development, so I'd ditch the step-ups on your squat day and put splits in there. In place of splits on deadlift day how about another unilateral leg lift for pulling? Unilateral DB Romanians are excellent.

(4.) Ditch the seated rows for a free-weight row. Since you have a bilateral and unilateral lift for pushing, why not do the same for your pulling? Keep the chins (awesome lift) and include DB Unilateral Bench Rows.

Otherwise, I think this is a very well-done program -- aside from the mising info I mentioned earlier, lol. Get back to us with that ASAP, then the diet, and we'll have you good to go....go get ripped that is.

Edit: "We could address tempo, but I'm not too concerned with that right now.

Damn caffeine-induced typos.

Thanks guys and great suggestions Phineas. I think tempo is the missing ingredient at the moment. I've never really looked into it. Im currently doing 3 sets of each with around 6-8 reps and on the last set I will usually increase the weight a bit. So for bench it would prob be like:
8@10
8@10
6@6

I think thats how it goes?
I usually try and keep my movements slow steady.

I will post up some of my diet info in nutrition.

Originally Posted by Phineas

Wow, I'm impressed, this is actually pretty damn good!

There's still some detail you need to provide. How many sets/reps are you doing? At what intensity are you lifting? (e.g. 10 reps @ 12 rep max (RM) is less intense than 10 reps @ 10 RM) Are you periodizing your training? We could address tempo, but I'm too concerned with that right now.

Also, can you post your diet in the diet section, please?

Suggestions:

(1.) Depending on the volume, you probably don't need the dips in there. I know that most guys want a lot of chest work, and you've done an excellent job keeping everything pretty balanced, but it's honestly just unnecessary fluff -- unless, with adjusted diet of course, you decide to take a volume route, in which case you would need to even out the other planes of motion to be 3 exercises. Nevertheless, I like bench and unilateral overhead press in there, so I'd keep it at that.

(2.) Deadlifts before chinups.

(3.) Split Squats are pushing exercise, but you have it in your lower pull/upper push day. I feel split squats are more productive than step-ups for muscle development, so I'd ditch the step-ups on your squat day and put splits in there. In place of splits on deadlift day how about another unilateral leg lift for pulling? Unilateral DB Romanians are excellent.

(4.) Ditch the seated rows for a free-weight row. Since you have a bilateral and unilateral lift for pushing, why not do the same for your pulling? Keep the chins (awesome lift) and include DB Unilateral Bench Rows.

Otherwise, I think this is a very well-done program -- aside from the mising info I mentioned earlier, lol. Get back to us with that ASAP, then the diet, and we'll have you good to go....go get ripped that is.

I agree with that.

Originally Posted by Phineas

Edit: "We could address tempo, but I'm not too concerned with that right now.

Damn caffeine-induced typos.

why take out dips?? dips sre one the very best things a newbie can do. so many benefits from doing them. I honestly cant believe you would advise that. "No disrespect". dips have without a doubt made my chest large, wide and solid as hell. but hey whatever works.

Originally Posted by mic_

Hey guys, read through the forum a bit (maybe not enough) and have come up with this routine. I've been doing it for a few weeks now and I am just not sure if I've got the legs part right.

Im trying to bulk atm. Im 6'2 and weighed 180 and have put on 5lbs since starting but still trying to get the nutrition right.....eating heaps of good food is harder then I thought.

Well I'd like to know what you think is wrong with it cause i know theres going to be something. Thanks for the good info

Week 1

Mon
Warm-up
Squats 3x
Benchpress
Step ups (don't know if its correct name....where you step up on bench with dumbbells)
Single arm overhead dumbbell press
Dips
Warm down + stretching

Wed
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

Fri
Warm-up
Squats
Benchpress
Step ups
Single arm overhead dumbbell press
Dips
Warm down + stretching

Week 2
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

Wed
Warm-up
Squats
Benchpress
Step ups
Single arm overhead dumbbell press
Dips
Warm down + stretching

Fri
Warm-up
Chin ups
Dead lift
Seated row
Split Squat
Barbell rollout
Weighted sit-ups
Warm down + stretching

a little unorthodox, but hey you are learning, and putting in the effort, instead of just sitting around. someone advised you to stop doing dips. Bra keep doing them It will expand your rib cage, excellent pump alone, it works your entire upper body as well as your solaplex. been training for 20 years 6ft2 218. brother you will grow. give it time. squash the barbell rollouts though, "injury waiting to happen" just my opinion. best of luck.

Im impressed, your squating 3 times a week! takes my legs a full week to recover from when i squat.

Originally Posted by davegmb

Im impressed, your squating 3 times a week! takes my legs a full week to recover from when i squat.

Well I find the split squat works the leg a little differently then the normal squat.

Originally Posted by stylus187

why take out dips?? dips sre one the very best things a newbie can do. so many benefits from doing them. I honestly cant believe you would advise that. "No disrespect". dips have without a doubt made my chest large, wide and solid as hell. but hey whatever works.

Yes, dips are an excellent lift, but he already has his chest-dominant lift covered. Otherwise, he has a training imbalance with too much upper body pushing. This could potentially lead to rotator cuff injuries.

He could keep dips, but he would have to drop bench press.

Also, how "solid" your chest is depends on genetics and diet. Any chest-dominant lift will develop your chest with enough training and eating. You can't use certain lifts to "shape" or "chizzle" your chest. This is all pre-determined by genes. All weight training can do is make the muscles bigger.

Originally Posted by mic_

Well I find the split squat works the leg a little differently then the normal squat.

Definitely. Split Squats are great.

Have you ever tried Bulgarian Split Squats?

Originally Posted by Phineas

Definitely. Split Squats are great.

Have you ever tried Bulgarian Split Squats?

Took the words right out of my mouth phineas, because split squats (bulgarians) probably hurt me more the next few days then regular squats do.

Originally Posted by davegmb

Took the words right out of my mouth phineas, because split squats (bulgarians) probably hurt me more the next few days then regular squats do.

I know, eh? It's weird.

The way I like to explain it to people is Back Squats require more effort/exertion and mental focus. With Back Squats there's always the change you might not meet your reps because there are more logistics like foot positioning, back angle, core stability, etc. Back Squats are more challenging.

Bulgarians require a more obnoxious kind of balance. Even if the weight is light you can still lose balance if you're just not good at being hoisted on one leg. However, the lift is much simpler and requires virtually no back/core coordination compared to a back squat. It's more like a vertcal, free weight leg press (that's how I see it). I've never not finished a set of Bulgarians. However, I always experience more pain in Bulgarians than I do Back Squats.

Back Squats are more technically and emotionally demanding as well as physically exhausting.

Bulgarians are simple but extremely painful due to the immense focus on one leg and not much else.