Thread: Weekly Routine ... is this good?

its not so much the days that you work certain muscles, but rather, the routine itself.. post all the exercises you do, and then it'd be easier to help you tweak it.

-Good that you have a days break in between back and bi's though

monday: Shoulders/Triceps
Shoulders--
Dumbell sitting military press 15,12,10,10
barbell close-hand raises 3x15
standing dumbell front raises 12,10,10
Cable side raises 2x10
Triceps--
Close-grip bench press 3x8
skull Krushers 3x8-10
pulldowns 3x failure


Tuesday--
Leg Press 4x10
leg extentions 3x10-12
leg curls 3x12
calf raises 3 x failure

wednsday--nothing

Thursday- Back
Deadlifts 4x 10,8,8,8
bent over rows 3 x 12, 15, 15, 8
the back type pulldowns 3x 10
the back type pulldowns (behind the head) 3x12
different grip pulldown 3x8
shrugs 3 x 15


Friday-- nothing

Saturday- Chest/Biceps
Flat Dumbell Press 4 x 10
Incline Barbell Press 3 x 6
Flat/Incline/Decline Flyes 3x 8
Push-ups 2 x Failure
Standing Barbell Curls 3x 10, 8, 8
Standing Hammer curls 3x10
Incline curls 2x 15
Standing Cable curls 2x 10

Sunday -- nothing

ne reason ur not squating?

i like to focus more on side & rear delt raises..many of your pressing exercises hit front delts enough..just my personal preference.

yeah i notice my sides on my shoulders arent that defined or big as front. And as far as squatting , I hurt my knees from football, and it hurts to squat but i feel fine to leg press at least

Keep it going lad. you say it has been working for you. So don't change it until progress begins to fall

When you say nothing do you mean literally nothing on those days? Even a good jog is better then nothing. One rest day is fine, but 3 complete nothing seems a bit odd...unless I am mistaken, which i usually am lol

i go to school/work/have sex/kickbox, etc. And i fish alot....its neve nothing.

well obviously i didnt mean 'sit around and eat chips' i meant, no directly applied effort to improve the body lol

You only do three exercises that isolate each muscle, even though they are worked as secondary muscle groups. Do you still feel that's enough? Like, only 3 exercises for triceps for the whole week?

Originally Posted by jaim91

You only do three exercises that isolate each muscle, even though they are worked as secondary muscle groups. Do you still feel that's enough? Like, only 3 exercises for triceps for the whole week?

what are you on?

check out her gallery hard trainer. Jaim that is way to much volume. I hope you don't do that much. It would explain why you are so lean.

WIth the weight/reps and intensity that i do my three exercises with , im dead after....and ive got huge tri's......Does anyone else disagree to 3 exercises?

Originally Posted by joey2005

WIth the weight/reps and intensity that i do my three exercises with , im dead after....and ive got huge tri's......Does anyone else disagree to 3 exercises?

Not AT ALL. After I do 2-3 sets bench and 2 sets incline dumbbell press for chest... and my tri's are therefore already warmed up... i ONLY do 1-2 sets skullcrushers, and 1-2 sets cable pushdowns. THAT'S ALL, and I've gone from skull crushing 67.5lbs to 102.5lbs since christmas! Basicly, since ur warm already, I just start with the weight i ended on the week before. If I can only get a few, I go to the next exercise... if i could do 5 or 6 reps, then I do one more set with more weight (therefore 2 total sets for that exercise).

Low volume is quite alright, as long as you always focus on lifting heavier and heavier progressively.

Originally Posted by Doublebase

that is way to much volume.

What does that mean?

to many sets and exercises for one muclse group.

Oooh, I see. Alright, so 7 exercises for any muscle group is too much. I had no idea...gonna have to switch up the routine now.

THANK YOU!!

Originally Posted by jaim91

Oooh, I see. Alright, so 7 exercises for any muscle group is too much. I had no idea...gonna have to switch up the routine now.

THANK YOU!!

You'll be fine with just 2-3 exercises per muscle group, totaling like 6-9 total working sets. And you could use some food if you want the lifting to do anything.

2-3 exercises is fine for large muscle groups. I don't see the need for 2-3 exercises for triceps, biceps, traps, etc...... It is fine for chest, back, quads. Doing 3 sets of incline, 3 sets of flat and then doing 3 sets of skull crushers and 3 sets of pushdowns is to much volume for the triceps IMO.

Originally Posted by Doublebase

2-3 exercises is fine for large muscle groups. I don't see the need for 2-3 exercises for triceps, biceps, traps, etc...... It is fine for chest, back, quads. Doing 3 sets of incline, 3 sets of flat and then doing 3 sets of skull crushers and 3 sets of pushdowns is to much volume for the triceps IMO.

Yeah, apart from minimal warmup, I usually get about 2 sets flat bench, 2 sets incline dumbbell bench, 1-2 sets skullcrushers, and 1-2 sets tricep cable pressdowns...

So ur right, I only do maybe 8 sets at most for chest and triceps together.

Originally Posted by joey2005

Ive been seeing tremendous results with this routine.

Mon- SHoulders/triceps
Tuesday- Legs
Wedsndday-REST
Thursday- Back
Friday - Rest
Saturday- Chest/Biceps

I've heard that doing Chest and triceps on the same day, and back and biceps on the same day is more beneficial. Maybe you could tweak your current workout a bit to reflect that

i find that combining chest/tris and back/bis makes my arms weaker when i get to them...i prefer having them on a day where i can get the most out of them...