Thread: Suggestions on routine please?

I see no leg work. Explain this.

Define your goals, experience and specific rep/set/intensity schemes for each exercise along with your split.

I was only looking at upper body for now. Legs i only do squats and calf raises, sometimes lunges. I do crunches and leg raises for abs. I am 19, 160.

Goals - Get bigger and more cut

Expirience - Lifted on off for 2 years, stopped cause shoulder injury. Have had a good break from everything to repair and started a couple of weeks ago.

Rep / set / intensity - 5x5@95% 8x4@85% alternating

Split -

Shoulder shrugs
Upright rows
Bicep Curls
Lateral Dumbell Raises
Bent Rows

Tricep
Overhead Press
Bench Press
Tree hugs

This is a guide i have been thinking about. Any suggestions appreciated.

Originally Posted by Mista

I was only looking at upper body for now. Legs i only do squats and calf raises, sometimes lunges. I do crunches and leg raises for abs. I am 19, 160.

Goals - Get bigger and more cut

Expirience - Lifted on off for 2 years, stopped cause shoulder injury. Have had a good break from everything to repair and started a couple of weeks ago.

Rep / set / intensity - 5x5@95% 8x4@85% alternating

Split -

Shoulder shrugs
Upright rows
Bicep Curls
Lateral Dumbell Raises
Bent Rows

Tricep
Overhead Press
Bench Press
Tree hugs

This is a guide i have been thinking about. Any suggestions appreciated.

Where do your squats fall into this routine? You really need to take legs into consideration if you want to get your upper body big. What does your diet look like?

Squats done on seperate day, diet is good.

How tall are you? The routine doesnt' really have much structure to it. Its like a bunch of exercises thrown together. Try something like this:

Day 1: Chest/Shoulders/Triceps
bench
military press
skull crushers

day 2: quads/hams/calves
squats
stiff legged deadlifts
calf raises

day 3: back/biceps/core (abs)
deadlifts
bent over rows
e-z bar curls
weighted sit-ups

put together something like that. see the structure?

It is basically a bunch of exercises thrown together. I previously did more of a back / chest etc. but have been reading into push / pull. Do you incorporate this?

Be more formulaic about it and do more for your legs. It's great that you're doing squats, but more is a good idea in this case.

Read:
Guide To Designing A Routine
Designing a Full Body Routine
Designing a Split Routine