Workout routine

NeedMuscleMass · 06-08-2005, 11:01 PM

Ok So after about a year nad a half of being on and off working out i finally found a 24 hour gym that caters to my crazy work/school schedule. Im 19, 5'11 and about 175 lbs. im looking to get bigger and tighten everything up. Hows this routine look? Everything is 3 sets each exericse

Mon: Chest: bench, incline, decline, flies
Shoulder: shoulder press, Front-side lateral raise,
Tues: 25-30 min cardio and ab workout
Wednesday: Legs: Squats, lying leg curl, calf raises (on smith machine) i need some more leg exercises i think.
Thursday: Bicep: Barbell curls taking a weight off each time without stopping
crazy 8's, and bicep curl with cable
Tricep: Skullcrushers into closegrip, pulldowns
Friday: Off
Saturday: 20-25 min cardio and ab workout
Sunday: Back: standing barbell row, reverse flies, shrugs, pullups i also need some lower back exercises..

How does this look? anyone have any imput?

Thanks

MillerMan · 06-08-2005, 11:50 PM

keep everything heavy weight low reps, no crazy 8's or reverse pyramids...keep the volume under 10 sets per muscle group...I'd do traps with shoulders(shrugs) also reverse flies do rear delts so I'd put them with shoulders, try some weighted hyper-ext and maybe cut out the lying leg curls and throw in some deadlifts on leg day to tighted up them hammys and lower back...Squats and Deadlifts are the two major NEEDS for leg day IMO

NeedMuscleMass · 06-10-2005, 01:29 AM

Thanks im going to add deadlifts into my workout routine

maxpro2 · 06-10-2005, 02:59 AM

I wouldn't work shoulders the day after chest.

TJ Cline · 06-10-2005, 03:47 AM

Quote:

Originally Posted by MWpro

I wouldn't work shoulders the day after chest.

I agree 100%.........also you are working chest ( 12 sets) about twice as much as any other muscle group............Why???

NeedMuscleMass · 06-10-2005, 11:15 PM

Quote:

Originally Posted by MWpro

I wouldn't work shoulders the day after chest.

shoulders are done the same day as chest...

So i guess I'll get rid of decline bench press.

TJ Cline · 06-11-2005, 12:09 AM

Quote:

Originally Posted by NeedMuscleMass

shoulders are done the same day as chest...

So i guess I'll get rid of decline bench press.

Thats a good idea, do flat or decline you don't need both.

Squaggleboggin · 06-13-2005, 05:16 PM

I do a low volume, high intensity workout. For each exercise I do three warm up sets of three reps each, and three working sets of two reps each. I use very high weight and keep my workouts short and intense. The setup is something like this:

Day One: Deadlifts, tate presses, hammer curls
Day Two: Off
Day Three: DB benches, lateral raises, jackknife sit ups
Day Four: Off
Day Five: Full squats, SLDLs, grip work w/static BB hold

Doublebase · 06-14-2005, 07:33 AM

I don't like your routine. Everything is different. Its not very consistent. Take Squaggleboggin's advice.

HardTrainer · 06-14-2005, 08:33 AM

Your routine needs to be smashed over the head with a pillow

NeedMuscleMass · 06-15-2005, 09:31 PM

Quote:

Originally Posted by HardTrainer

Your routine needs to be smashed over the head with a pillow

what would you recomend, I feel like the advised workout is too short. Has anyone else used that kind of a workout?

Doublebase · 06-16-2005, 06:15 AM

Yes I have.

NeedMuscleMass · 06-16-2005, 03:08 PM

Quote:

Originally Posted by Doublebase

Yes I have.

effective?

Squaggleboggin · 06-16-2005, 08:42 PM

It's been very effective for me. I've added 20 pounds to my full squat and 15 to my deadlift in about a month. I also previously added about 20 pounds to my bench in about 6-8 weeks without ever actually benching.

06-08-2005, 11:01 PM	#1
NeedMuscleMass Confused Join Date: Nov 2003 Location: Long Island Posts: 240	Workout routine Ok So after about a year nad a half of being on and off working out i finally found a 24 hour gym that caters to my crazy work/school schedule. Im 19, 5'11 and about 175 lbs. im looking to get bigger and tighten everything up. Hows this routine look? Everything is 3 sets each exericse Mon: Chest: bench, incline, decline, flies Shoulder: shoulder press, Front-side lateral raise, Tues: 25-30 min cardio and ab workout Wednesday: Legs: Squats, lying leg curl, calf raises (on smith machine) i need some more leg exercises i think. Thursday: Bicep: Barbell curls taking a weight off each time without stopping crazy 8's, and bicep curl with cable Tricep: Skullcrushers into closegrip, pulldowns Friday: Off Saturday: 20-25 min cardio and ab workout Sunday: Back: standing barbell row, reverse flies, shrugs, pullups i also need some lower back exercises.. How does this look? anyone have any imput? Thanks

06-13-2005, 05:16 PM	#8
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	I do a low volume, high intensity workout. For each exercise I do three warm up sets of three reps each, and three working sets of two reps each. I use very high weight and keep my workouts short and intense. The setup is something like this: Day One: Deadlifts, tate presses, hammer curls Day Two: Off Day Three: DB benches, lateral raises, jackknife sit ups Day Four: Off Day Five: Full squats, SLDLs, grip work w/static BB hold Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

06-16-2005, 08:42 PM	#14
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,541 Photos: 3	It's been very effective for me. I've added 20 pounds to my full squat and 15 to my deadlift in about a month. I also previously added about 20 pounds to my bench in about 6-8 weeks without ever actually benching. Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

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06-08-2005, 11:50 PM	#2
MillerMan Registered User Join Date: Apr 2005 Posts: 160	keep everything heavy weight low reps, no crazy 8's or reverse pyramids...keep the volume under 10 sets per muscle group...I'd do traps with shoulders(shrugs) also reverse flies do rear delts so I'd put them with shoulders, try some weighted hyper-ext and maybe cut out the lying leg curls and throw in some deadlifts on leg day to tighted up them hammys and lower back...Squats and Deadlifts are the two major NEEDS for leg day IMO

06-10-2005, 01:29 AM	#3
NeedMuscleMass Confused Join Date: Nov 2003 Location: Long Island Posts: 240	Thanks im going to add deadlifts into my workout routine

06-10-2005, 02:59 AM	#4
maxpro2 Registered User Join Date: Aug 2004 Posts: 1,122	I wouldn't work shoulders the day after chest.

06-14-2005, 07:33 AM	#9
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 7,325	I don't like your routine. Everything is different. Its not very consistent. Take Squaggleboggin's advice.

06-14-2005, 08:33 AM	#10
HardTrainer Member Join Date: May 2005 Posts: 472	Your routine needs to be smashed over the head with a pillow

06-16-2005, 06:15 AM	#12
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 7,325	Yes I have.