New Workout Routine - Opinions Wanted

**CowPimp** · 01-04-2004, 04:08 PM

First of all, I just want to say hello to everyone. A friend of mine introduced me to these forums. I'm glad to be a part of them. I've been working out for about 7-8 months pretty steadily. Prior to the routine that I have been doing, I had been lifting and running on and off for a few years. I am now trying to maintain some type of exercise schedule the rest of my life.

Anyway, enough introduction, now to the topic of the thread.

I am about to go out today and buy a few more pieces of lifting equipment. I have been stuck with merely a bench that has leg equipment attached to it. I have been meaning to go get some adjustable dumbells, and I am finally going to do it today. I went to Bally's the other day, and I was able to do a lot of lifts I haven't done in a long time. It inspired me, because I was actually sore for a couple of days after that.

My previous routine consisted of the following:
Monday, Wednesday, Friday:
Bench press
Military press - Behind head
Bicep Curl
Reverse Crunches
Bicycle Crunces
Ab Roller
Quad Extensions
Hamstring Curls
Cleans

Tuesday, Thursday:
4 miles of jogging

Saturday:
Rest

Sunday:
Captain's Chair
Bicycle Crunches
Ab Rolller
Reverse Crunches

I did 3 sets of all of these, aiming for 5-8 repititions. Unfortunately, I don't have the proper weights to do the quad extensions this many times. I have to do about 20 reps with the weights that I have. As well, I just do the ab exercises until failure, or near failure.

After I get some adjustable dumbells, I plan on changing my routine to the following:

Week1 - Monday, Friday / Week2 - Wednesday:
Benchpress
Military Press - Behind Head
Flys
Side Raises
Tricep Extension
Curls
Ab Roller
Captain's Chair
Bicycle Crunches

Week1 - Wednesday / Week2 - Monday, Friday:
Dead Lifts
Straight Leg Dead Lifts
Quadricep Extension
Hamstring Curl
Calf Raises
Ab Roller
Reverse Crunches
Captain's Chair
Bicycle Crunches

Week 1,2 - Tuesday, Thursday:
Jog 4 miles
Crunches
Obliques

Week 1,2 - Saturday:
Rest

Week 1,2 - Sunday:
Captain's Chair
Bicycle Crunches
Reverse Crunches
Crunches
Obliques

Opinions on this workout routine would be much appreciated. Thanks in advance.

Monolith · 01-04-2004, 04:36 PM

Quote:

Originally posted by CowPimp Week1 - Monday, Friday / Week2 - Wednesday:
Benchpress
Military Press - Behind Head
Flys
Side Raises
Tricep Extension
Curls
Ab Roller
Captain's Chair
Bicycle Crunches

Week1 - Wednesday / Week2 - Monday, Friday:
Dead Lifts
Straight Leg Dead Lifts
Quadricep Extension
Hamstring Curl
Calf Raises
Ab Roller
Reverse Crunches
Captain's Chair
Bicycle Crunches

Week 1,2 - Tuesday, Thursday:
Jog 4 miles
Crunches
Obliques

Week 1,2 - Saturday:
Rest

Week 1,2 - Sunday:
Captain's Chair
Bicycle Crunches
Reverse Crunches
Crunches
Obliques

Opinions on this workout routine would be much appreciated. Thanks in advance.

Just some quick tips -

Dont work major muscles more than once a week. Training more than once a week is acceptable only if youre brand new to lifting and are still learning. It sounds like youve been around weights for a while, though... and if youre training at the proper intensity, you need at least 7 days of recuperation to avoid overtraining.

The only exceptions are forearms, abs, and calves. They can be worked 2-3 times a week.

Don't do behind the head military presses. This puts a dangerous stress on your rotater cuff, and can lead to serious injuries in the future. There are other exercises just as capable of working the delts that arent as unsafe.

Before i comment on the rest of your lifting schedule - what are your goals? Do you want to add mass? Strength? Do you have a certain ideal weight?

**CowPimp** · 01-05-2004, 11:11 AM

Quote:

Originally posted by Monolith
Just some quick tips -

Dont work major muscles more than once a week. Training more than once a week is acceptable only if youre brand new to lifting and are still learning. It sounds like youve been around weights for a while, though... and if youre training at the proper intensity, you need at least 7 days of recuperation to avoid overtraining.

The only exceptions are forearms, abs, and calves. They can be worked 2-3 times a week.

Don't do behind the head military presses. This puts a dangerous stress on your rotater cuff, and can lead to serious injuries in the future. There are other exercises just as capable of working the delts that arent as unsafe.

Before i comment on the rest of your lifting schedule - what are your goals? Do you want to add mass? Strength? Do you have a certain ideal weight?

I would like to be benchpressing 300, at least, by the end of this year; I currently max out at 245-250. Therefore, gaining strength is definitely one of my goals

I want to get bigger/heavier, but I don't want to be ridiculously muscle bound like people in body building competitions. I have already gained about 25 pounds, and I wouldn't mind gaining more weight. I could see gaining at least another 25 pounds, probably a bit more. I will alter those goals according to how my body changes over the next several months.

I had a feeling I might be overtraining at this point. A friend of mine recently switched to doing different lifts on each day during the week. He has got some pretty good results. Anyway, here is the revised routine that I have come up with:

Monday:
Bench Press
Dumbell Flys
Military Press
Barbell Rows
Side Raises
Captain's Chair
Bicycle Crunches
Double Crunches

Tuesday:
Jog 4 Miles

Wednesday:
Bicep Curls
Hammer Curls
Skull Crushers
Close Grip Benches
Tricep Extensions
Captain's Chair
Bicycle Crunches
Ab Roller

Thursday:
Jog 4 Miles

Friday:
Dead Lifts
Straight Leg Dead Lifts
Quad Extensions
Hamstring Curls
Calf Raises
Captain's Chair
Bicycle Crunches
Reverse Crunches

Saturday & Sunday:
Rest

I will do everything for 3 sets. I aim for 5-8 repititions on all lifts. However, as I said in my previous post, I don't have enough weight for 5-8 quad extensions. I did just buy some more 45 pound plates, so I will probably do more like 12-15 instead of 20. Also, all of the ab exercises are done until near failure or failure.

Monolith · 01-05-2004, 12:11 PM

Looks fine to me, although there are others more knowledgable than I when it comes to training.

One last thing you might want to look at is the amount of jogging youre doing. That much cardio is going to be counter-productive to adding lean mass. Unless the jogging is something you really enjoy, i'd cut it out for a little while.

**CowPimp** · 01-05-2004, 12:25 PM

Quote:

Originally posted by Monolith
Looks fine to me, although there are others more knowledgable than I when it comes to training.

One last thing you might want to look at is the amount of jogging youre doing. That much cardio is going to be counter-productive to adding lean mass. Unless the jogging is something you really enjoy, i'd cut it out for a little while.

I really do enjoy jogging. However, if I find that I am having trouble gaining weight and strength, then I will probably cut it out.

**CowPimp** · 01-05-2004, 03:53 PM

I started to do my new routine today, and my strength was very low. I was still sore from lifting on Friday. I did full body workouts on Monday and Wednesday for about 90 minutes, and a more intense full body workout for about 2 hours on Friday.

Does anyone think that it is a bad idea for me to rest until next Monday?

**CowPimp** · 01-05-2004, 07:46 PM

I went back through and tried to fine tune the routine after doing more research. The reason for the change is so that I can hit a wider range of muscles. I was looking around on exrx.net for some ideas. Many lifts are the same. However, a good number of new ones have been added. Anyway, here is what I am now considering as well:

Monday:
Bench Press
Incline Press
Dumbell Flys
Military Press
Upright Rows
Dumbell Rows
Captain's Chair
Bicycle Crunches
Double Crunches

Tuesday:
Jog 4 Miles

Wednesday:
Close Grip Benches
Skull Crushers
Kickback
Dumbell Curls
Concentration Curls
Hammer Curls
Captain's Chair
Bicycle Crunches
Ab Roller

Thursday:
Jog 4 Miles

Friday:
Dead Lifts
Straight Leg Dead Lifts
Bent Over Row
Squats
Hamstring Curls
Calf Raises
Captain's Chair
Bicycle Crunches
Reverse Crunches

Saturday & Sunday:
Rest

01-04-2004, 04:08 PM	#1
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	New Workout Routine - Opinions Wanted BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com First of all, I just want to say hello to everyone. A friend of mine introduced me to these forums. I'm glad to be a part of them. I've been working out for about 7-8 months pretty steadily. Prior to the routine that I have been doing, I had been lifting and running on and off for a few years. I am now trying to maintain some type of exercise schedule the rest of my life. Anyway, enough introduction, now to the topic of the thread. I am about to go out today and buy a few more pieces of lifting equipment. I have been stuck with merely a bench that has leg equipment attached to it. I have been meaning to go get some adjustable dumbells, and I am finally going to do it today. I went to Bally's the other day, and I was able to do a lot of lifts I haven't done in a long time. It inspired me, because I was actually sore for a couple of days after that. My previous routine consisted of the following: Monday, Wednesday, Friday: Bench press Military press - Behind head Bicep Curl Reverse Crunches Bicycle Crunces Ab Roller Quad Extensions Hamstring Curls Cleans Tuesday, Thursday: 4 miles of jogging Saturday: Rest Sunday: Captain's Chair Bicycle Crunches Ab Rolller Reverse Crunches I did 3 sets of all of these, aiming for 5-8 repititions. Unfortunately, I don't have the proper weights to do the quad extensions this many times. I have to do about 20 reps with the weights that I have. As well, I just do the ab exercises until failure, or near failure. After I get some adjustable dumbells, I plan on changing my routine to the following: Week1 - Monday, Friday / Week2 - Wednesday: Benchpress Military Press - Behind Head Flys Side Raises Tricep Extension Curls Ab Roller Captain's Chair Bicycle Crunches Week1 - Wednesday / Week2 - Monday, Friday: Dead Lifts Straight Leg Dead Lifts Quadricep Extension Hamstring Curl Calf Raises Ab Roller Reverse Crunches Captain's Chair Bicycle Crunches Week 1,2 - Tuesday, Thursday: Jog 4 miles Crunches Obliques Week 1,2 - Saturday: Rest Week 1,2 - Sunday: Captain's Chair Bicycle Crunches Reverse Crunches Crunches Obliques Opinions on this workout routine would be much appreciated. Thanks in advance.

01-05-2004, 12:11 PM	#4
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Looks fine to me, although there are others more knowledgable than I when it comes to training. One last thing you might want to look at is the amount of jogging youre doing. That much cardio is going to be counter-productive to adding lean mass. Unless the jogging is something you really enjoy, i'd cut it out for a little while.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

01-05-2004, 07:46 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I went back through and tried to fine tune the routine after doing more research. The reason for the change is so that I can hit a wider range of muscles. I was looking around on exrx.net for some ideas. Many lifts are the same. However, a good number of new ones have been added. Anyway, here is what I am now considering as well: Monday: Bench Press Incline Press Dumbell Flys Military Press Upright Rows Dumbell Rows Captain's Chair Bicycle Crunches Double Crunches Tuesday: Jog 4 Miles Wednesday: Close Grip Benches Skull Crushers Kickback Dumbell Curls Concentration Curls Hammer Curls Captain's Chair Bicycle Crunches Ab Roller Thursday: Jog 4 Miles Friday: Dead Lifts Straight Leg Dead Lifts Bent Over Row Squats Hamstring Curls Calf Raises Captain's Chair Bicycle Crunches Reverse Crunches Saturday & Sunday: Rest Last edited by CowPimp : 01-05-2004 at 08:53 PM.

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01-05-2004, 03:53 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I started to do my new routine today, and my strength was very low. I was still sore from lifting on Friday. I did full body workouts on Monday and Wednesday for about 90 minutes, and a more intense full body workout for about 2 hours on Friday. Does anyone think that it is a bad idea for me to rest until next Monday?