First Attempt at a Routine - Critique/Feedback Appreciated

Ak_88 · 03-14-2006, 01:28 PM

Most of this comes from Cashman's beginner routine from Muscletalk, although i've made a few changes. I've been training long enough to gain tendon strength, so that won't be a problem.

Back/Bi - Thursday
5 min warm-up
Deadlifts 4 sets 6-8 reps
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Pull Ups – 3-4 sets – 6-8 reps
Barbell Bicep curl 3 sets 6-8 reps
Dumbell Isolation Curls – 3 sets – 6-8 reps
Preacher Curls – 3 sets – 6-8 reps
Hammer Curls – 3 sets – 6-8 reps

Legs & Abs - Monday
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps
Weighted Ab Curls to failure – 2 sets
Hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

Chest/Tri's - Tuesday
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps
Incline Bench Press - 4 sets of 6-8 reps
Incline Dumbell Fly- 4 sets 6-8 reps
Close Grip Bench Press - 3 sets 6-8 reps
Cable Pull Downs - 3 sets, 6-8 reps
Overhead Tricep extensions – 3 sets – 6-8 reps
Decline Bench Press - 3 sets - 6-8 reps

Delts/Traps - Saturday

5 min warm-up
Seated Dumbell military press - 3 sets 6-8 reps
Lateral dumbell raises - 3 sets 10-12 reps
Barbell Shrugs 5 sets 6-8 reps

Any constructive feedback would be appreciated. Chest/Tri day and Back/Bi appears a little intense at first glance, is this verging on overtraining at all?.

Thanks in advance fellas.

**P-funk** · 03-14-2006, 08:09 PM

that workout is awful. You are focusing on your arms more then your compound movements. the volume is pretty crazy and the split sucks ass. you should really check out our stickies and stop wasting time at muscletalk.

TJ Cline · 03-14-2006, 08:12 PM

Quote:

Originally Posted by Ak_88

Most of this comes from Cashman's beginner routine from Muscletalk, although i've made a few changes. I've been training long enough to gain tendon strength, so that won't be a problem.

Back/Bi - Thursday
5 min warm-up
Deadlifts 4 sets 6-8 reps
Bent Over One Arm Dumbell Rows 4 sets 6-8 reps
Pull Ups – 3-4 sets – 6-8 reps
Barbell Bicep curl 3 sets 6-8 reps
Dumbell Isolation Curls – 3 sets – 6-8 reps
Preacher Curls – 3 sets – 6-8 reps
Hammer Curls – 3 sets – 6-8 reps

Legs & Abs - Monday
5 min warm-up
Barbell Squats 4 sets 6-8 reps
Stiff Legged Dead Lifts 3 sets 6-8 reps
Calf Raises 4 sets 8-10 reps
Weighted Ab Curls to failure – 2 sets
Hanging leg raises 4 sets 6-8 reps
Dumbell side bends 3 sets 6-8 reps

Chest/Tri's - Tuesday
5 Min warm-up
Dumbell Flat Bench - 4 sets 6-8 reps
Weighted Dips For Chest - 4 sets 6-8 reps
Incline Bench Press - 4 sets of 6-8 reps
Incline Dumbell Fly- 4 sets 6-8 reps
Close Grip Bench Press - 3 sets 6-8 reps
Cable Pull Downs - 3 sets, 6-8 reps
Overhead Tricep extensions – 3 sets – 6-8 reps
Decline Bench Press - 3 sets - 6-8 reps

Delts/Traps - Saturday

5 min warm-up
Seated Dumbell military press - 3 sets 6-8 reps
Lateral dumbell raises - 3 sets 10-12 reps
Barbell Shrugs 5 sets 6-8 reps

Any constructive feedback would be appreciated. Chest/Tri day and Back/Bi appears a little intense at first glance, is this verging on overtraining at all?.

Thanks in advance fellas.

You need more bicep isolation work

TJ Cline · 03-14-2006, 08:13 PM

http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101)

http://www.ironmagazineforums.com/sh...ad.php?t=60741 (Designing training routines by Cowpimp)

Ak_88 · 03-15-2006, 08:13 AM

Ok then, second try, took a look at the split routine thread, i'm unsure of the days i should be doing these on so if i could get a hand with that it'd be helpful;

Biceps - 4x8 CG chin-ups, 4x8 hammer curls, 4x8 isolation curls.

Back - 4x8 Bent over Rows, 4x8 Wide grip chin-ups, 4x8 Barbell Rows

Legs - 4x8 Deadlifts, 4x8 Squats, 4x8 Leg Extensions, 4x8 Leg Curls

Abs - Ab curls to failure, 4x8 Hanging Leg Raises, Side Crunches

Chest - 4x8 Flat Bench, 4x8 Decline Bench, 4x8 Incline Bench, 4x8 Incline Fly

Tri's - 4x8 CG Bench, Dips (not sure how many?), 4x8 Cable Pushdowns,

Shoulders - 4x8 DB Press, 4x8 Incline Press, 4x8 Rear Cable Raise, 4x8 Dumbell Rear Lateral Raise, 4x8 Dumbell Lateral Raises, 4x8 Cable Lateral Raise, 4x8 Barbell Shrugs (Way too many i'm guessing, any tips as to which would be best? )

Thats what i've come up with. Any further feedback please? (constructive, might i add).

TJ Cline · 03-15-2006, 01:35 PM

Quote:

Originally Posted by Ak_88

Ok then, second try, took a look at the split routine thread, i'm unsure of the days i should be doing these on so if i could get a hand with that it'd be helpful;

Back - 3x8 Bent over Rows, 4x8 Wide grip chin-ups, 3x8 Barbell Rows

Biceps - 3x8 CG chin-ups ( this works back also) , 3x8 hammer curls,

Legs - 4x8 Deadlifts, 4x8 Squats, 4x8 Leg Curls

Abs - Ab curls to failure, 4x8 Hanging Leg Raises, Side Crunches

Chest - 4x8 Flat Bench, 3x8 Incline Bench, 3x8 Incline Fly

Tri's - 4x8 CG Bench, Dips (not sure how many?), 2x8 Cable Pushdowns,

Shoulders - Seated db press 4x8, cable laterals 3x10 , upright rows 3x10, shrugs 3x8
Thats what i've come up with. Any further feedback please? (constructive, might i add).

Made a few changes.....still needs work

Ak_88 · 03-15-2006, 02:44 PM

Thanks. One other question. Looking at the number of exercises for chest ofr example, i'll often complete that, probably reaching failure at the end of the 3rd set. However i'll get up, do something else, or drive home, and then i feel like i've not done that much. Is this normal, or should i be concerned?.

Thanks.

**P-funk** · 03-15-2006, 02:47 PM

should you be concerned that you haven't done that much?

You grow outside of the gym, not in it. In it you just breakdown. The more you breakdown, the harder it is to recover. If you plan your training properly you should be able to train, recover and then train again. Metabolic recovery takes place within 48hrs. that is why I like to have people try and train more frequently. Something liek total body 3 days a week...and upper/lower split or a push/legs/pull routine that foreman seems to be fond of as of late are a much better way to go then training body parts.

TJ Cline · 03-15-2006, 02:48 PM

Quote:

Originally Posted by Ak_88

Thanks. One other question. Looking at the number of exercises for chest ofr example, i'll often complete that, probably reaching failure at the end of the 3rd set. However i'll get up, do something else, or drive home, and then i feel like i've not done that much. Is this normal, or should i be concerned?.

Thanks.

Being so sore you can't move or being totally exhausted is not a good indication of muscle growth........it is a fine balance between rest and work + a great diet.

**CowPimp** · 03-16-2006, 10:55 PM

Let me let you in on a little secret. Bicep curls and tricep extensions suck asshole. They don't do a whole lot in the way of muscle growth. You need to stimulate hormonal release, you need to get your central nervous system involved heavily, and you need to make your body interpret the training session as a serious enough stressor to respond by growing and adapting (Which causes the aforementioned hormone release).

03-14-2006, 01:28 PM	#1
Ak_88 Registered User Join Date: Nov 2005 Posts: 44	First Attempt at a Routine - Critique/Feedback Appreciated Most of this comes from Cashman's beginner routine from Muscletalk, although i've made a few changes. I've been training long enough to gain tendon strength, so that won't be a problem. Back/Bi - Thursday 5 min warm-up Deadlifts 4 sets 6-8 reps Bent Over One Arm Dumbell Rows 4 sets 6-8 reps Pull Ups – 3-4 sets – 6-8 reps Barbell Bicep curl 3 sets 6-8 reps Dumbell Isolation Curls – 3 sets – 6-8 reps Preacher Curls – 3 sets – 6-8 reps Hammer Curls – 3 sets – 6-8 reps Legs & Abs - Monday 5 min warm-up Barbell Squats 4 sets 6-8 reps Stiff Legged Dead Lifts 3 sets 6-8 reps Calf Raises 4 sets 8-10 reps Weighted Ab Curls to failure – 2 sets Hanging leg raises 4 sets 6-8 reps Dumbell side bends 3 sets 6-8 reps Chest/Tri's - Tuesday 5 Min warm-up Dumbell Flat Bench - 4 sets 6-8 reps Weighted Dips For Chest - 4 sets 6-8 reps Incline Bench Press - 4 sets of 6-8 reps Incline Dumbell Fly- 4 sets 6-8 reps Close Grip Bench Press - 3 sets 6-8 reps Cable Pull Downs - 3 sets, 6-8 reps Overhead Tricep extensions – 3 sets – 6-8 reps Decline Bench Press - 3 sets - 6-8 reps Delts/Traps - Saturday 5 min warm-up Seated Dumbell military press - 3 sets 6-8 reps Lateral dumbell raises - 3 sets 10-12 reps Barbell Shrugs 5 sets 6-8 reps Any constructive feedback would be appreciated. Chest/Tri day and Back/Bi appears a little intense at first glance, is this verging on overtraining at all?. Thanks in advance fellas.
Ak_88 Registered User Join Date: Nov 2005 Posts: 44

03-14-2006, 08:09 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	that workout is awful. You are focusing on your arms more then your compound movements. the volume is pretty crazy and the split sucks ass. you should really check out our stickies and stop wasting time at muscletalk.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2006, 08:13 PM	#4
TJ Cline Member Join Date: May 2005 Posts: 12,544	http://www.ironmagazineforums.com/sh...ad.php?t=60738 (Training 101) http://www.ironmagazineforums.com/sh...ad.php?t=60741 (Designing training routines by Cowpimp)
TJ Cline Member Join Date: May 2005 Posts: 12,544

03-15-2006, 08:13 AM	#5
Ak_88 Registered User Join Date: Nov 2005 Posts: 44	Ok then, second try, took a look at the split routine thread, i'm unsure of the days i should be doing these on so if i could get a hand with that it'd be helpful; Biceps - 4x8 CG chin-ups, 4x8 hammer curls, 4x8 isolation curls. Back - 4x8 Bent over Rows, 4x8 Wide grip chin-ups, 4x8 Barbell Rows Legs - 4x8 Deadlifts, 4x8 Squats, 4x8 Leg Extensions, 4x8 Leg Curls Abs - Ab curls to failure, 4x8 Hanging Leg Raises, Side Crunches Chest - 4x8 Flat Bench, 4x8 Decline Bench, 4x8 Incline Bench, 4x8 Incline Fly Tri's - 4x8 CG Bench, Dips (not sure how many?), 4x8 Cable Pushdowns, Shoulders - 4x8 DB Press, 4x8 Incline Press, 4x8 Rear Cable Raise, 4x8 Dumbell Rear Lateral Raise, 4x8 Dumbell Lateral Raises, 4x8 Cable Lateral Raise, 4x8 Barbell Shrugs (Way too many i'm guessing, any tips as to which would be best? ) Thats what i've come up with. Any further feedback please? (constructive, might i add).
Ak_88 Registered User Join Date: Nov 2005 Posts: 44

03-15-2006, 02:44 PM	#7
Ak_88 Registered User Join Date: Nov 2005 Posts: 44	Thanks. One other question. Looking at the number of exercises for chest ofr example, i'll often complete that, probably reaching failure at the end of the 3rd set. However i'll get up, do something else, or drive home, and then i feel like i've not done that much. Is this normal, or should i be concerned?. Thanks.
Ak_88 Registered User Join Date: Nov 2005 Posts: 44

03-15-2006, 02:47 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	should you be concerned that you haven't done that much? You grow outside of the gym, not in it. In it you just breakdown. The more you breakdown, the harder it is to recover. If you plan your training properly you should be able to train, recover and then train again. Metabolic recovery takes place within 48hrs. that is why I like to have people try and train more frequently. Something liek total body 3 days a week...and upper/lower split or a push/legs/pull routine that foreman seems to be fond of as of late are a much better way to go then training body parts.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-16-2006, 10:55 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Let me let you in on a little secret. Bicep curls and tricep extensions suck asshole. They don't do a whole lot in the way of muscle growth. You need to stimulate hormonal release, you need to get your central nervous system involved heavily, and you need to make your body interpret the training session as a serious enough stressor to respond by growing and adapting (Which causes the aforementioned hormone release).
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode