Thread: My routine: what d'ya reckon?

Im not really an 'expert', but looks alright to me except for some minor things. id say do squats instead of leg press, but leg press might be alright. Maybe do bent over barbell rows or cable rows for your back aswel. What are your goals? If your looking to bulk up then id do a bit less cardio, like once or twice a week instead of 3 times.

Originally Posted by RikkiHoon

Hi everyone,

Would just like some expert opinion, if you have time:


Saturday: BICEPS

Dumbell curls (seated) x 3 sets (+ 1/2 warm-up)
Flat bench dumbell curls x 3 sets
Incline bench dumbell curls x 3 sets I do about half those sets with maxium intensity, and I couldn't do any more bicep work after that.

+ CARDIO for 20 minutes

*Sunday and Monday rest*

Tuesday: LEGS

Leg press x 3 sets (+ 1/2 warm-up)
Leg extensions x 3 sets
Leg curls x 3 sets Same amount sets for triceps and legs? I don't think so.
Squats x 4 sets
leg press (put your feet high to hit hams more) x 2 sets
leg extentions x 1 dropset
Leg curls x 1 dropset
Calve raises x 3 sets
Some other calve exercise x 3 sets
Wednesday: SHOULDERS and BACK

Front dumbell raises x 3 sets (+ 1/2 warm-up)
Lateral dumbell raises x 3 sets
Shoulder press x 3 sets
Lateral pulldowns x 3 sets (+ 1/2 warm-up)
Deadlifts x 4 sets
*should I add another 3 sets of a different exercise here?*
You should not to legs and back so close together. I would also change your routine to
Deadlifts x 4 sets
Bent rows x 3 sets
Lat pull downs x 2 sets
Shoulder press x 4 sets
Lateral DB raises x 3 sets
Thursday: TRIs and TRAPs

Lateral pushdowns 3 sets (+ 1/2 warm-up)
Triceps extensions (Skullcrushers) x 3 sets
EZ bar close-grip lifts x 3 sets
Shrugs x 3 sets
Do your tricep exercises in reverse order than you posted. (CG, then skull crushers, then pushdowns) I would do shugs on deadlift day sence deadlifts already hit traps.

+ CARDIO for 20 minutes

Friday: CHEST

Flat bench flys x 3 sets (+1/2/ warm-up)
Chest press x 3 sets
Peck deck x 3 sets
Does chest press mean bench press? Do incline or something besides peck deck.
+ CARDIO for 20 minutes


I know that the 'TRIs and TRAPs' workout is odd, but I wanted to do a less intense weights workout on the days that I do cardio, as I am only just starting out (about 5 months, so far).

I also know that my BICEPS workout is strange because I only do normal dumbell curls. I posted this topic in one of the forums and the responses told me that this was OK. A friend advised me to try and hit the bicep from different angles if I insisted on doing only normal curls (I find that they cause a more intense contraction than other exercises - or maybe my form was crap on preacher curls and concentration curls etc.!), so I thought I'd do some normal curls on inclines, flat, seated etc. Will this really make a difference? I am unsure, so would really like some help.

Cheers.

Comments in bold.

In addition to the comment about legs and back being too close together (which I agree with), doing triceps the day before chest isn't good, either. Also, is there a reason for taking your two days off on consecutive days? 3 on, 1 off, 2 on, 1 off might be better if your schedule permits.

OK, guys.

And thanks for taking the time.

There are so many different types of routine that it is often difficult to 'know' what is best! But thanks again for the tips - I'll swap things around and see how it all goes...

Cheers!