Can you improve my routine?

builtincary · 01-14-2004, 09:20 AM

Hey all,

I have been training consistently for 3 years now and have put on about 30lbs of muscle. I'm 5'11'' and about 195lbs. That's enough about me...

Here’s my question… Can anyone here improve my routine? Or give their opinion?

My goals for training are not to get huge, just to get muscular, well proportioned, and toned. Basically, I don't want my muscles to outgrow my frame.

This routine is in order.

Monday: upper body: Each 3 sets (12, 10, 8 reps.)
1. Warm-up
2. Incline bench (alternatively, decline bench)
3. Cable curls
4. Flat bench (with last set wide grip)
5. Seated rows
6. Pec dec
7. Triceps presses to failure.
8. Abs

Tuesday: Cardio
1. Either stationary bike or treadmill for 20 – 30 mins. at moderate level.
2. Abs (somedays i leave these out)

Wednesday: lower body: Each 3 sets (12, 10, 8 reps.)
1. Warm-up on stationary bike for 5 mins.
2. Squats
3. Leg curls
4. Calf rotary presses
5. Leg presses (somedays i leave these out)
6. Leg extensions (somedays i leave these out)
7. Seated calf raises

Thursday: rest

Friday: Cardio same as Tuesday

Saturday: same upper body workout as Monday

Sunday: Cardio same as Tuesday

I appreciate it. Thanks

UTURN · 01-14-2004, 10:36 PM

I normally do the 4 day split as follows:

Monday Back and biceps
Tuesday Chest and triceps
Wednesday Rest
Thursday Legs: Quadriceps (Quads), hamstrings, and calves
Friday Forearms and shoulders: deltoids (delts) and trapezoid ( traps)
Saturday Rest
Sunday Rest

This seems to work for me,I'm one week in and it's great!
http://www.joelrodriguez.com/weight...out%20Frequency

Deeznuts · 01-15-2004, 10:47 AM

Are you trying to cut? if not you might wanna cut out some of that cardio and split your workout a little more.

builtincary · 01-15-2004, 11:15 AM

hey deeznuts ans uturn,

uturn that sounds like an interesting way to split up the week.

and deez yeah im at about 15% bfp, so im tryin to get down to about 8%. what do u think i should do?

i'm tryin to add lean muscle and lose some flab too.

tjwes · 01-15-2004, 11:36 AM

Finish one bodypart completely before moving on to another.You`re jumping from chest to biceps ,back to chest ,then back.Not good!Then you do quads ,hams,calves then quads again!!!!

builtincary · 01-15-2004, 12:05 PM

tjwes,

yeah i know its different. for example...

on my upper body days, i jump back and forth so i wont burn out right in the middle of my lift.

if i did incline bench, flat bench, and pec dec in a row i would burn out and wouldnt be able to finish strong on the sets. thats why i kinda jump around.

to me i feel like i get a good workout in, because im sore the next day and felt as if i worked the muscles well enough.

tjwes · 01-15-2004, 05:11 PM

Sorness means nothing as far as progress goes.Always concentrate on one bodypart at a time for best results.If you get weaker as the session goes on just reduce the weight on the bar.The body doesn`t have a clue what the weights are poundage wise they only know heavy or light.Work bigger parts first then move down to the s,maller parts.You are not going to make the best progress training like this trust me.Look at anybody else`s routines on this site or other`s as well as in mags and you will see I`m correct.Just trying tro steer you in the right direction friend!

builtincary · 01-15-2004, 05:46 PM

alright tj. I'll take your word for it. thanks i will try the 4 day split routine. if uhave any other advice, send it my way.

Deeznuts · 01-15-2004, 05:57 PM

What I did while cutting was do a little cardio before and after a workout instead of deadicating a whole day. You're going to get your heart rate going before your workout this way and your heartrate's going to go up faster so by the time I did my post-workout cardio I was sweating hard. This is how I got down to my weight class...might not work for you but it helped me drop a heluvalot of body fat.

Good luck, keep training!

builtincary · 01-15-2004, 07:09 PM

deez, you are absolutely right. ive done that before too, and it does work, but i dont really have to time to be in the gym for like an hour and a half to do all that. i split up my cardio days from the weight days so i can be under an hour each day.

01-14-2004, 09:20 AM	#1
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	Can you improve my routine? Hey all, I have been training consistently for 3 years now and have put on about 30lbs of muscle. I'm 5'11'' and about 195lbs. That's enough about me... Here’s my question… Can anyone here improve my routine? Or give their opinion? My goals for training are not to get huge, just to get muscular, well proportioned, and toned. Basically, I don't want my muscles to outgrow my frame. This routine is in order. Monday: upper body: Each 3 sets (12, 10, 8 reps.) 1. Warm-up 2. Incline bench (alternatively, decline bench) 3. Cable curls 4. Flat bench (with last set wide grip) 5. Seated rows 6. Pec dec 7. Triceps presses to failure. 8. Abs Tuesday: Cardio 1. Either stationary bike or treadmill for 20 – 30 mins. at moderate level. 2. Abs (somedays i leave these out) Wednesday: lower body: Each 3 sets (12, 10, 8 reps.) 1. Warm-up on stationary bike for 5 mins. 2. Squats 3. Leg curls 4. Calf rotary presses 5. Leg presses (somedays i leave these out) 6. Leg extensions (somedays i leave these out) 7. Seated calf raises Thursday: rest Friday: Cardio same as Tuesday Saturday: same upper body workout as Monday Sunday: Cardio same as Tuesday I appreciate it. Thanks

01-15-2004, 10:47 AM	#3
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Are you trying to cut? if not you might wanna cut out some of that cardio and split your workout a little more.
	Desire.Dedication.Deeznuts

01-15-2004, 11:36 AM	#5
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Finish one bodypart completely before moving on to another.You`re jumping from chest to biceps ,back to chest ,then back.Not good!Then you do quads ,hams,calves then quads again!!!!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-15-2004, 05:11 PM	#7
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Sorness means nothing as far as progress goes.Always concentrate on one bodypart at a time for best results.If you get weaker as the session goes on just reduce the weight on the bar.The body doesn`t have a clue what the weights are poundage wise they only know heavy or light.Work bigger parts first then move down to the s,maller parts.You are not going to make the best progress training like this trust me.Look at anybody else`s routines on this site or other`s as well as in mags and you will see I`m correct.Just trying tro steer you in the right direction friend!
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-15-2004, 05:57 PM	#9
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	What I did while cutting was do a little cardio before and after a workout instead of deadicating a whole day. You're going to get your heart rate going before your workout this way and your heartrate's going to go up faster so by the time I did my post-workout cardio I was sweating hard. This is how I got down to my weight class...might not work for you but it helped me drop a heluvalot of body fat. Good luck, keep training!
	Desire.Dedication.Deeznuts

01-14-2004, 10:36 PM	#2
UTURN Registered User Join Date: Oct 2003 Location: Ca Posts: 58	I normally do the 4 day split as follows: Monday Back and biceps Tuesday Chest and triceps Wednesday Rest Thursday Legs: Quadriceps (Quads), hamstrings, and calves Friday Forearms and shoulders: deltoids (delts) and trapezoid ( traps) Saturday Rest Sunday Rest This seems to work for me,I'm one week in and it's great! http://www.joelrodriguez.com/weight...out%20Frequency

01-15-2004, 11:15 AM	#4
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	hey deeznuts ans uturn, uturn that sounds like an interesting way to split up the week. and deez yeah im at about 15% bfp, so im tryin to get down to about 8%. what do u think i should do? i'm tryin to add lean muscle and lose some flab too.

01-15-2004, 12:05 PM	#6
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	tjwes, yeah i know its different. for example... on my upper body days, i jump back and forth so i wont burn out right in the middle of my lift. if i did incline bench, flat bench, and pec dec in a row i would burn out and wouldnt be able to finish strong on the sets. thats why i kinda jump around. to me i feel like i get a good workout in, because im sore the next day and felt as if i worked the muscles well enough.

01-15-2004, 05:46 PM	#8
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	alright tj. I'll take your word for it. thanks i will try the 4 day split routine. if uhave any other advice, send it my way.

01-15-2004, 07:09 PM	#10
builtincary rrrripped Join Date: Jan 2004 Location: Raleigh, NC Posts: 37	deez, you are absolutely right. ive done that before too, and it does work, but i dont really have to time to be in the gym for like an hour and a half to do all that. i split up my cardio days from the weight days so i can be under an hour each day.

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