Thread: routine sorted i hope?????

mon - w/o Upper body 1
tue - w/o Lower body 1
wed - sprints/swimming/squash
thu - w/o Upperbody 2
fri - soccer
sat - w/o Lower Body 2
sun - 5-7mile hill run


w/o Upper body 1

Bench Press 3-4sets
Bent Over Rows 3-4 sets
Shoulder Press 3-4 sets sets
Barbell Curl 2-3 sets
Press Down 2-3 sets


w/o Lower body 1

Squats parallel 3-4 sets
Leg Curl 3 sets
Calf Raise 3sets
Crunch 3 sets

w/o Upper body 2

Incline Bench Press 3-4 sets
Wide Chin 3-4 sets
Lateral Raise 3-4 sets
Hammer Curl 2-3 sets
Close Grip Bench 2-3 sets

w/o Lower body 2

Squats ATG 3-4 sets
SL deadlifts 3-4 sets
Seated Calf Raise 3 sets
Variation of Ab work 3 sets

Dont go to Failure but close to it, you dont want to stress your CNS to much with that kind of split, progressive overload is the way to go.

Try 8-10 reps to start with, your rep scheme for both workout 1 could be 6-8 and for work out 2 10-12 reps.

im 182lbs, trying to get 1800kcal per day mostly protein. no carbs after 5.30pm.

Eat a LOT more then this, try 3500kcal to start min! and with all your activity I would eat around 30% fats (healthy)

thanks for the suggestions - ill take a look at the other exercises you mentioned, iv only got free weights so iv always stuck to the few i mentioned. looks interesting though and probably a lot less monotomous.

is there any reason behind what exercises youve grouped together there? also if im not swimming or playing squash ill do sprints - any idea how long i should be doing them for? i was thinking 10 x 70/80meters with a walk back inbetween each one?

i would struggle to eat that many calories though and as i want to loose fat im very cautious about eating more calories than i would if i wasnt training.

thanks for the help.

p.s - can calf raises be done though with a bench and db's? i have a 'dual action stepper' - arms and legs at same time - where would i incorporate that? (i never like using it as it makes me feel 'weird' like when i used to do leg presses in the gym in town a few years back!!)

thanks for the suggestions - ill take a look at the other exercises you mentioned, iv only got free weights so iv always stuck to the few i mentioned. looks interesting though and probably a lot less monotomous.

No problem, more is not always better, progression is the key and keep it simple for a few years and progress on the big exercises.

is there any reason behind what exercises youve grouped together there?

Yes, to reduce overlap i.e. on workout A you was flat benching, incline benching and upright rowing (they hit delts hard) on workout B you was doing 3 direct delt exercises so your delts were getting trained 4 times a week!, you cant "isolate" certain muscle groups completely and when training each bodypart twice a week you have to be very careful of overlap.

So the upper body/Lower body split is a very good choice as it drastically reduces overlap between bodyparts.

i would struggle to eat that many calories though and as i want to loose fat im very cautious about eating more calories than i would if i wasnt training.

I would still eat more then 1800kcal with the workload your doing, stay away from to many simple carbs and bad fats, I dont know what your metabolism is and how easily you gain weight but I would cut up slowly instead of crashing and get depressed because your workouts really suffer.

Your also 186lbs what is your bodyfat % and how tall are you? unless your 5`4" I wouldn't say you need to cut to much anyhow.

Your also 186lbs what is your bodyfat % and how tall are you? unless your 5`4" I wouldn't say you need to cut to much anyhow.[/QUOTE]

im 5'10". dont know my body fat % but my metabolizm isnt that good i dont think. i can put weight on easily but on the plus side i also see gains in the gym or in sporting 'performance' quite quickly too.


basically iv not lifted for about a month and although iv been running once or twice a week quite full on, i seem to have put some fat back on and muscles have got lot smaller and less firm.

i have to watch what i eat carefully as i put weight on easily if i do noot exercise and im determined to get fit and stronger as i feel i have the potential to do well at sports. im quite quick as i am, and knowing i could loose 3/4 stone of fat means im sure i could be even faster and so i am annoyed that im not fuffilling my potential if you know what i mean!

id obviously like to loose a bit of the belly to look better too!

thanks for your help- i see ehat you mean by the overlapping!

Originally Posted by Gaz_9

im 5'10". dont know my body fat % but my metabolizm isnt that good i dont think. i can put weight on easily but on the plus side i also see gains in the gym or in sporting 'performance' quite quickly too.


basically iv not lifted for about a month and although iv been running once or twice a week quite full on, i seem to have put some fat back on and muscles have got lot smaller and less firm.

i have to watch what i eat carefully as i put weight on easily if i do noot exercise and im determined to get fit and stronger as i feel i have the potential to do well at sports. im quite quick as i am, and knowing i could loose 3/4 stone of fat means im sure i could be even faster and so i am annoyed that im not fuffilling my potential if you know what i mean!

id obviously like to loose a bit of the belly to look better too!

thanks for your help- i see ehat you mean by the overlapping!

What is your ultimate goal? is it for sports performance in football?, or do you want to be a certain weight and bodyfat?do you want explosive power with the size and shape of your muscle not to important? or is it to be like a big bodybuilder?

Anyhow that routine template is a good one regaurdless as a start point for getting bigger and/or stronger I think you should give it a go, the big exercises are what matter most in football, stenght training etc and very important for size also.

If you want more power do low low reps on workout 1(power) i.e. 1-5 and 12 reps on workout 2 (speed)