Thread: New/Routine Advice

Originally Posted by bjf88

Hey guys. I just joined, have been lifting for around 8 years, but have just actually set up a routine to get serious. I am 6'2, weigh 190 pounds, 23 y/o, and want to gain some muscle mass, while still staying fairly athletic. My routine is below, any and all advice is greatly appreciated. I must also say, I am taking creatine, and trying to get 190 grams of protein a day. I am consuming around 3200 calories daily.


Day #1- Chest
Bench Press- 4 Sets- 6-8 Reps
Incline Press- 1 Set- 8 Reps
Decline Press- 1 Set- 8 Reps

Triceps
Close Grip Bench Press- 2 Sets- 6-12 Reps
Overhead Extensions-1 Set- 6-8 Reps


Shoulders
Dumbell Overhead Presses- 6-8 Reps- 2 Sets
Lateral Raises- 1 Set-8-12 Reps
Front Raises- 1 Set- 8-12 Reps


DAY 2 (Back BI’s)
Wide Grip Pull-Ups- 4 Sets
Dead Lifts- 4 Sets- 12-15 Reps
Narrow Grip Chins- 2 Sets- FAILURE
Wrist Curls- 2 Sets- 12-15 Reps/super set with farmers walk


DAY 3 (Legs)
Squats- 3 Sets- 20 Reps
Calve Raises-4 Sets- 10-20 Reps
Lunges- 2 Sets- 6-12 Reps

DAY 4 (Chest Triceps Shoulders)
Bench Press- 3 Sets- 12 Reps
Flyes- 3 Sets- 10-15 Reps
Triceps and Shoulders- Same as day 1, except 12 reps per set.


DAY 5 (BI’s/Back/Squats)
Bicep Curls- 2 Sets- 12 reps/6 reps
Concentration Curls- 1 Set- 6 Reps
Incline Curls- 2 Sets- 6-12 Reps
Wide Grip Pull Ups- 1 Set- Failure
Bent Over Rows- 2 Sets- 8-15 Reps
Wrist Curls- 2 Sets- 12-15 Reps/superset with farmers walk
Squats- 2 Sets- 15-30 Reps

AB’s- Train 2 days straight, take off 3 day
3 Sets Crunches- 10-25 Reps- Superset 1
Set with leg raises

CARDIO- 3 20 min HIIT sessions weekly

I quite like your routine. I'd prefer to see protein bumped to 2lbs per lbs you weight so 380g but others may disagree.

with regards to the rest of your training of on day 5 you can stll stabilise a squat bar you either A. superhuman or B. not working hard enough on your back exercises. just my .2. squats would be better before back or on a seperate day.

I wouldn't squat the day after deadlifting, maybe do a few horizontal pulling movements. Bumping protein to 2g per pound is about the max I would suggest. I get that much but only because of the sheer amount of calories I eat. 1.5g per pound should be plenty.

Originally Posted by trapzilla

I quite like your routine. I'd prefer to see protein bumped to 2lbs per lbs you weight so 380g but others may disagree.

with regards to the rest of your training of on day 5 you can stll stabilise a squat bar you either A. superhuman or B. not working hard enough on your back exercises. just my .2. squats would be better before back or on a seperate day.

Alright man. Thanks for the advice. I actually usually do dumbell squats on that day, but as you said, it would prolly be better to change it to another day completely.

Looks to me like you're over training.

Originally Posted by Kusakup

Looks to me like you're over training.

How so? I have always understood 12 sets for back, chest, and legs, and 6 for smaller muscles. Any advice is appreciated.

What days do you usually do them on?

Originally Posted by Kusakup

What days do you usually do them on?

I dont do them on any certain days. I do wait at least 48 hours before working a muscle after it has already been worked, and usually wait 72.

I just am a firm believer in hitting a muscle group once a week. I also stack my workouts where I only get 4 days of weights. Resting is just important to muscles as lifting is.