Thread: Workout routine (advice)

upper body 2x a week and lower 1x ?

yeah because i want to work more on upper

It needs a lot of work. You have an unecessary number of sets for your chest. You are working your upper body twice as frequently as your lower body. You do lower weight and isolation exercises before compound exercises. You lack sufficient hamstring work. The list goes on.

so can you reorganise it???Or help me re-organise it?

A routine like this could work, but you should alternate which muscles you work twice per week. The first week you do upper, lower, upper; the following week you do lower, upper, lower. Other options are the push, pull, legs split or a full body routine. You could also come up with something else if you want, but these are tried and true splits that I am listing.

Well i tried full body workout and didn't really like it as much so what about

Week 1
Monday
Hack Squat 6/10/121lbs (55kg) AGONY!!!
Dumbell Lunges 3/5/55lbs (25kg)
Leg Extensions 3/6/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Calf Raise 6/10/220lbs,198lbs,176lbs (100kg,90kg,80kg)
Leg Curl 3/6/Highest Possible (don't yet know)
Calf machine shoulder shrug 6/8/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Dumbell shrug 3/6/undecided
Rowing 5 minutes?

Wednesday
Lat pulldown close grip 3/8/88lbs (40kg)
Lat pulldown wide grip 3/8/77lbs (35kg)
Tricep Pushdown 3/6/55lbs (25kg)
Dumbell Flyes 3/10/undecided
Flat Bench Press 3/6/121lbs,110lbs,99lbs (55kg,50kg,45kg)
Incline Bench Press 3/6/88lbs
Pek Dek Fly (Butterfly) 3/8/121lbs
Lying Cable Curls 3/8/77lbs
Decline Crunches 3/30
Dips 3/5/0

Friday
Hack Squat 6/10/121lbs (55kg) AGONY!!!
Dumbell Lunges 3/5/55lbs (25kg)
Leg Extensions 3/6/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Calf Raise 6/10/220lbs,198lbs,176lbs (100kg,90kg,80kg)
Leg Curl 3/6/Highest Possible (don't yet know)
Calf machine shoulder shrug 6/8/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Dumbell shrug 3/6/undecided
Rowing 5 minutes?

Week 2
Monday
Lat pulldown close grip 3/8/88lbs (40kg)
Lat pulldown wide grip 3/8/77lbs (35kg)
Tricep Pushdown 3/6/55lbs (25kg)
Dumbell Flyes 3/10/undecided
Flat Bench Press 3/6/121lbs,110lbs,99lbs (55kg,50kg,45kg)
Incline Bench Press 3/6/88lbs
Pek Dek Fly (Butterfly) 3/8/121lbs
Lying Cable Curls 3/8/77lbs
Decline Crunches 3/30
Dips 3/5/0

Wednesday
Hack Squat 6/10/121lbs (55kg) AGONY!!!
Dumbell Lunges 3/5/55lbs (25kg)
Leg Extensions 3/6/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Calf Raise 6/10/220lbs,198lbs,176lbs (100kg,90kg,80kg)
Leg Curl 3/6/Highest Possible (don't yet know)
Calf machine shoulder shrug 6/8/99lbs,88lbs,77lbs (45kg,40kg,35kg)
Dumbell shrug 3/6/undecided
Rowing 5 minutes?

Friday
Lat pulldown close grip 3/8/88lbs (40kg)
Lat pulldown wide grip 3/8/77lbs (35kg)
Tricep Pushdown 3/6/55lbs (25kg)
Dumbell Flyes 3/10/undecided
Flat Bench Press 3/6/121lbs,110lbs,99lbs (55kg,50kg,45kg)
Incline Bench Press 3/6/88lbs
Pek Dek Fly (Butterfly) 3/8/121lbs
Lying Cable Curls 3/8/77lbs
Decline Crunches 3/30
Dips 3/5/0


How does that sound??

The split is fine, but you need to work on the exercises and their order and such. Since you are a beginner, you need to be focusing on freeweight compound exercises:

Upper:
Bent Rows - 3 sets
Pullups - 3 sets
Upright Rows - 2 sets

Bench Press - 2 sets
Decline Press - 2 sets
Incilne Press - 2 sets
Military Press - 2 sets

Weighted Situps - 2 sets
Hanging Leg Raises - 2 sets

Lower:
Squats - 3 sets
Lunges - 3 sets

Deadlifts - 3 sets
Good Mornings - 3 sets

Hyperextensions - 4 sets

Standing Calf Raises - 2 sets

some of those i can't do though mate as the gymi go to is only small

Originally Posted by Martinogdenbsx

some of those i can't do though mate as the gymi go to is only small

What can't you do? I can do all of those exercises at my house with extremely limited equipment and space. You should be able to do them at your gym...

The split is fine, but you need to work on the exercises and their order and such. Since you are a beginner, you need to be focusing on freeweight compound exercises:

Upper:
Bent Rows - 3 sets
Pullups - 3 sets
Upright Rows - 2 sets

Bench Press - 2 sets
Decline Press - 2 sets
Incilne Press - 2 sets
Military Press - 2 sets

Weighted Situps - 2 sets
Hanging Leg Raises - 2 sets

Lower:
Squats - 3 sets
Lunges - 3 sets

Deadlifts - 3 sets
Good Mornings - 3 sets

Hyperextensions - 4 sets

Standing Calf Raises - 2 sets

What about bi/tri?

Martino shrugs on upper bod day would be good too. Dont make the mistake of working upper body to much and slacking on legs. You dont want ostrich legs.

-Jeff.

Originally Posted by Musclebeach

What about bi/tri?

Martino shrugs on upper bod day would be good too. Dont make the mistake of working upper body to much and slacking on legs. You dont want ostrich legs.

-Jeff.

Bis and tris get hit with the various compound movements. He doesn't need to be spending his time on isolation arm movements yet. He is a beginner; I believe focusing on purely compound exercises for a while is a good idea.

Originally Posted by CowPimp

Bis and tris get hit with the various compound movements. He doesn't need to be spending his time on isolation arm movements yet. He is a beginner; I believe focusing on purely compound exercises for a while is a good idea.

surprise surprise I agree with the pimp.

Okay, I understand what you mean CowPimp. Thank you for the insight.

-Jeff.

can you explain the difference between compound and isolation movements

Originally Posted by Martinogdenbsx

can you explain the difference between compound and isolation movements

Technically, isolation means only one joint is involved. An example is bicep curls. Only the angle of your elbow joint changes. Compound movements involve multiple changes in joint angle. Hence, the bench press is compound because there is movement around the elbow and the shoulder.

And therefore, isolation movements "isolate" one particular muscle group, where compound movements work several at once.

For example a rowing exercise not only works the back, but the biceps also.