Thread: My new routine: any comments?

oh. I might add i want to do extra chest and shoulders, because at the moment my pectorals are almost non existant, i mean they not defined, only when i tense a bit. and i want to try to broaden my shoulders. any advice. should i got with a 4day workout? should i take a protein shake? please help

34 working sets for day one alone? I smell overtraining. Two exercises for chest is almost always enough. If you're going for size, try doing just the flyes and DB benches. That should be just fine until it stops working - then change it up somehow. Direct biceps work is not really necessary. Consider doing a set or two after back exercises to finish them off so you can spend your other training time more wisely.

For basically the entire shoulder workout, you could simply change that to an overhead press (standing military press) and throw in the arnold press if you want to keep something else. That's way too much volume for the shoulders as is though. Add pull ups to your back workout and do a set of curls after those - that should take care of the biceps like I said before. Do deadlifts. These will help your back more than anything else in nearly all cases. They'll add a ton of strength and size.

Day three should be your hardest day - the legs are just about the most powerful muscles of the body. That should in no way be 'almost a rest day' for you. If you still feel that it is after doing it once, up the intensity because it's not doing anything for you. Also, you're not working your hamstrings enough IMO. They need to be balanced out with your quads. Add SLDLs in that routine.

Any reason why you're doing abs three times per microcycle and everything else just once?

Also, you'll need more rest. You shouldn't really be able to do legs the day after back when just starting out IMO. Consider something like: on, off, on, off, on, off, off; repeat.

Okay... here is an updated version of it, hopefully it is a lot better now. an overall good workout

Tuesday—Chest, Biceps, Forearms, Abs

Chest: - Size is more at the moment but obviously strength is also wanted/needed. Any other exercises for strength?
Flat chest presses. 15, 12, 10, 8
Flat Chest Flies. 15, 12, 10, 8


Biceps:
Dumbell alternate bicep curl. 20, 15, 12, 10, 8


Forearms:
Standing dumbbell reverse curl: 12, 10, 8
Wrist Kickups: 20, 15, 12, 10

Abs:
Situps: 30, 30


Thursday: Back, Biceps, Triceps, Shoulders, Abs

Back:
Single arm row: 12, 10, 8
Chinups: 3 sets till failure on each set (these are those pullups you speak of)
Straigh arm alternating pullover (for V-shaped broad back): 15, 12, 10, 8
Dead Lift - 12, 10, 8 I only have dumbbells, can this work with dumbbells?

Biceps
Dumbbell alternate bicep curl: 15, 12, 10, 8

Triceps:
Tricep dips: 20, 15, 12, 10
Tricep kickbacks: 15, 12, 10, 8

Shoulder:
Military Press: 12, 10, 8
Lateral raises: 15, 12, 10, 8

Abs:
Knee Raises: 30, 30 --alternate on each day so as to work upper and lower abs


Saturday - Legs, Abs

Hamstrings
Dumbbell Lunges: 15, 12, 10, 8

Quads
One Legged squat – 20, 15, 12, 8
Two legged squat with weight: 15, 12, 10, 8
Dumbell Lunges: 15, 12, 10, 8

Calves:
Single leg calf raises: 30, 25, 20, 15 (add dumbbell on last set)
Seated Calf raises: 15, 12, 10, 8

Abs:
Situps: 30, 20
Knee Raises: 30, 20


hows that, any better?
I don't know what SLDLs are?
I don't know why i am doing abs so often. I just know people that workout and they do abs everday, they got the kinda abs i want to get as well.


Also here are some of my measurements right now, maybe they will be usefull when I come to a month or so down the road and want to see if i have gotten any bigger

Measurements from January 4 2006:
chest = 37"
arms = 13" tensed, 11.75" cold
stomach = 31"
quads = 21"
calves = 14"
shoulders (how broad) = 42"

Weight = 65kg (143pounds)
Height = 1m 78cm. (5ft 8")



Any one else have any comments/suggestions?

I don't see any reason to be performing 5 sets of flyes. If you're going for size, ditch the flyes and stick to basic presses. 50% of your chest routine should not be coming from flye movements.

Also, why are you performing such high reps? An argument can always be made for the rep range issue, but I think it's fairly safe to say that if you're going for overall mass you probably shouldn't be going any higher than 12. I personally would recommend 5-7.

Terrible workout try again......and drop the reps to 12 not 15 when you go high....Plus why all the bicep work??

Just do a basic push/pull/leg day

can i still do deadlifts with just dumbbells? I don't have a barbell . If it still sucks just help me out. I am new to this stuff.

Tuesday—Chest, Biceps, Forearms, Abs

Chest:
Flat chest presses. 12, 10, 8
Flat Chest Flies. 12, 10, 8


Biceps:
Dumbell alternate bicep curl. 15, 12, 10, 8


Forearms:
Standing dumbbell reverse curl: 12, 10, 8
Wrist Kickups: 12, 10, 8

Abs:
Situps: 30, 30


Thursday: Back, Biceps, Triceps, Shoulders, Abs

Back:
Single arm row: 12, 10, 8
Chinups: 3 sets till failure on each set (these are those pullups you speak of)
Straigh arm alternating pullover (for V-shaped broad back): 12, 10, 8
Dead Lift - 12, 10, 8

Biceps
Dumbbell alternate bicep curl: 15, 12, 10, 8

Triceps:
Tricep dips: 20, 15, 12, 10
Tricep kickbacks: 12, 10, 8

Shoulder:
Military Press: 12, 10, 8
Lateral raises: 12, 10, 8

Abs:
Knee Raises: 30, 30


Saturday - Legs, Abs

Hamstrings
Dumbbell Lunges: 12, 10, 8

Quads
One Legged squat – 20, 15, 12, 10
Two legged squat with weight: 12, 10, 8


Calves:
Single leg calf raises: 30, 25, 20, 15 (add dumbbell on last set)
Seated Calf raises: 12, 10, 8

Abs:
Situps: 30, 20
Knee Raises: 30, 20

Originally Posted by ForemanRules

Just do a basic push/pull/leg day

and that is what exactly? examples?

Originally Posted by mPK

and that is what exactly? examples?

Day 1.
Bench 4x8
Incline 4x10
DB seated press 3x8
laterals 3x10
Skull crushers 4x8

Day 2 rest

Day 3
Db rows 4x6
wide latt pulls 4x 10
Dead lifts 3x6....you might want to start with this....depends on you
Hammer curls 3x6
b curls 3x10
shrugs 3x10

Day 4 rest

Day 5
Squats 4x6
Thigh ext or lunges 4x10
Hamstring curls 4x8
Standing calfs 4x12



something like this

Designing a Split Routine

how about either of these? which is better? I know i got abs like on all 3 days of working.


Day 1

Chest
Flat chest presses.4x8
Flat Chest Flyes. 4x8
Dumbbell seated press. 3x8

Latts/Shoulders
Lateral Raises. 3x10
Arnold Press. 3x8

Triceps
Tricep Kickbacks. 3x8

Abs
Situps 3x25 with weights


Day 2 Rest

Day 3

Back
Single arm row 3x8

Shoulders/back
Wide arm chinups (pull ups) 3sets to failure.
Shrugs 3x10

Biceps
Hammer curls 3x8
Bicep curls 3x8

Abs
Situps 3x25 with weights


Day 4 Rest

Day 5

Legs
Squats 4x6
Lunges 4x10
Single leg Calf raises 4x12

Abs
Situps 3x25 with weights

Forearm
Wrist Kickups 4x10
Standing dumbbell reverse curl. 4x6




OR



Day 1


flat dumbbell press: 4x8
Flat dumbbell flyes: 4x8
Tricep dips 3 sets to failure
military press: 3x8
bent over lateral raises: 3x6
tricep kickbacks: 3x8
Situps 3x25 with weights

Day 2 Rest

Day 3

Deadlifts: 3x8
pullups: 3 sets to failure
single db row: 3x8
alternate db curls: 3x10
hammer curls: 3x8
Wrist kickups: 3x10
Situps 3x25 with weights

Day 4 Rest

Day 5

Squats: 3x8
db lunges: 3x10
reverse lunges: 3x8
calf raises: 4x10
Situps 3x25 with weights

bump

Originally Posted by mPK

bump

maybe some dumbell hammer curls would fit in there for biceps.

Originally Posted by mPK

how about either of these? which is better? I know i got abs like on all 3 days of working.


Day 1

Chest
Flat chest presses.4x8
Flat Chest Flyes. 4x8
Dumbbell seated press. 3x8

Latts/Shoulders
Lateral Raises. 3x10
Arnold Press. 3x8

Triceps
Tricep Kickbacks. 3x8

Abs
Situps 3x25 with weights


Day 2 Rest

Day 3

Back
Single arm row 3x8

Shoulders/back
Wide arm chinups (pull ups) 3sets to failure.
Shrugs 3x10

Biceps
Hammer curls 3x8
Bicep curls 3x8

Abs
Situps 3x25 with weights


Day 4 Rest

Day 5

Legs
Squats 4x6
Lunges 4x10
Single leg Calf raises 4x12

Abs
Situps 3x25 with weights

Forearm
Wrist Kickups 4x10
Standing dumbbell reverse curl. 4x6

Probably unnecessary to perform both seated overhead presses and Arnold presses. I would throw in a hamstring/hip dominant leg exercise and cut the forearm crap. If you want to train your forearms, then train your grip.

Day 1


flat dumbbell press: 4x8
Flat dumbbell flyes: 4x8
Tricep dips 3 sets to failure
military press: 3x8
bent over lateral raises: 3x6
tricep kickbacks: 3x8
Situps 3x25 with weights

Day 2 Rest

Day 3

Deadlifts: 3x8
pullups: 3 sets to failure
single db row: 3x8
alternate db curls: 3x10
hammer curls: 3x8
Wrist kickups: 3x10
Situps 3x25 with weights

Day 4 Rest

Day 5

Squats: 3x8
db lunges: 3x10
reverse lunges: 3x8
calf raises: 4x10
Situps 3x25 with weights

Seems like you do slightly more pressing volume as opposed to pulling volume on this one. Fix that imbalance, but otherwise not too bad.

You should read this.

Originally Posted by mPK

Okay... here is an updated version of it, hopefully it is a lot better now. an overall good workout

Tuesday—Chest, Biceps, Forearms, Abs

Chest: - Size is more at the moment but obviously strength is also wanted/needed. Any other exercises for strength?
Flat chest presses. 15, 12, 10, 8
Flat Chest Flies. 15, 12, 10, 8


Biceps:
Dumbell alternate bicep curl. 20, 15, 12, 10, 8


Forearms:
Standing dumbbell reverse curl: 12, 10, 8
Wrist Kickups: 20, 15, 12, 10

Abs:
Situps: 30, 30


Thursday: Back, Biceps, Triceps, Shoulders, Abs

Back:
Single arm row: 12, 10, 8
Chinups: 3 sets till failure on each set (these are those pullups you speak of)
Straigh arm alternating pullover (for V-shaped broad back): 15, 12, 10, 8
Dead Lift - 12, 10, 8 I only have dumbbells, can this work with dumbbells?

Biceps
Dumbbell alternate bicep curl: 15, 12, 10, 8

Triceps:
Tricep dips: 20, 15, 12, 10
Tricep kickbacks: 15, 12, 10, 8

Shoulder:
Military Press: 12, 10, 8
Lateral raises: 15, 12, 10, 8

Abs:
Knee Raises: 30, 30 --alternate on each day so as to work upper and lower abs


Saturday - Legs, Abs

Hamstrings
Dumbbell Lunges: 15, 12, 10, 8

Quads
One Legged squat – 20, 15, 12, 8
Two legged squat with weight: 15, 12, 10, 8
Dumbell Lunges: 15, 12, 10, 8

Calves:
Single leg calf raises: 30, 25, 20, 15 (add dumbbell on last set)
Seated Calf raises: 15, 12, 10, 8

Abs:
Situps: 30, 20
Knee Raises: 30, 20


hows that, any better?
I don't know what SLDLs are?
I don't know why i am doing abs so often. I just know people that workout and they do abs everday, they got the kinda abs i want to get as well.


Also here are some of my measurements right now, maybe they will be usefull when I come to a month or so down the road and want to see if i have gotten any bigger

Measurements from January 4 2006:
chest = 37"
arms = 13" tensed, 11.75" cold
stomach = 31"
quads = 21"
calves = 14"
shoulders (how broad) = 42"

Weight = 65kg (143pounds)
Height = 1m 78cm. (5ft 8")



Any one else have any comments/suggestions?

1.78 metres is exactly 5ft 10'' just thought i'd point that out bro!

yeah. i realised that yesterday. thanks anyway.

too many excercises --------Why are you splitting your workouts?

3days a week total body workout

One leg squat 3x20* 1 warm up and 2 work sets
stiff leg deadlifts 3x20
one leg calve raise 3x20
Db benches 10-8-6
one arm row 10-8-6
db press 10-8-6
alt db curl 10-8-6

do this every other day for 8 -10 weeks than worry about splitting your workout

BullDogge

Originally Posted by Super_Sean

I don't see any reason to be performing 5 sets of flyes. If you're going for size, ditch the flyes and stick to basic presses. 50% of your chest routine should not be coming from flye movements.

Also, why are you performing such high reps? An argument can always be made for the rep range issue, but I think it's fairly safe to say that if you're going for overall mass you probably shouldn't be going any higher than 12. I personally would recommend 5-7.

i agree wholey. I recently read an article saying that natural trainees should shoot for 4-7 reps with about 5 or 6 being optimal when aiming for mass. flys are practically worthless. sure they make your chest burn, but they dont really do any good other than that. if you want a bigger chest, flat and incline db presses would be optimal, and about all you need if you are going high intensity. i would also say that you want around 8 TOTAL sets for chest.

right. so i got my mits on a bench and barbell with lotsa weights. had to sell an old p4 computer for it. so whats the best routine to fit a

monday, tuesday, thursday, friday - train
wednesday, saturday, sunday - rest


sorta routine?

if you are a total newbie in bodybuilding, stick with full body routine for 1-2 months 3 days a week (like bulldogge advised). if you really want to split, do 3 workouts a week M-W-F. more <> better