Thread: Advice on my routine

Originally Posted by maratk1

Before i got injured, i was able to workout a lot, and now i'm tryin to get back into it. This is the more or less the workout that i used (i had less excersizes because i wasnt strong enough to do them all). I'm 5'8" 210 20%bf . I used this routine to bulk and it was basically successful. However now i need to cut the bf and i dont know if this routine will be best for my goal. So any advice for changing my routine would be appreciated. I also supplement with designer whey,muscle milk, noxplode, cellmass

Monday
Military Press 4x10-14
Seated Dumbbell Press 4 x 8 reps
Dumbbell Front Raise 3 x 8-10 reps
Dumbbell Lateral Raise 5 x12, 10, 8, 8, 6
Dumbbell Reverse Fly 3 x 10 reps


Tuesday
Wide Grip Pull Up 7 x6-12reps.
Bent Over Barbell Row 4 x12 reps
One Arm Dumbbell Row 3 x 12-14 reps
Deadlifts 4 x 12 reps
Dumbbell Shrugs 4 x 8 reps

Wednesday
Barbell Bench Press 4 x 8 reps
Incline Dumbbell Bench Press 4 x 10 reps
Decline Dumbbell Bench Press 3 x 8 reps
Dumbbell Flys 4 x 6-8 reps
Close Grip Bench Press 5 x 6-8 reps
Tricep Kickback 3 sets of 10 reps
One Arm Dumbbell Extension 3 x 10 reps
Lying Tricep Extension (skullcrusher) 4 x 6-8 reps
Decline Sit Ups MAX reps


Thusday
Standing Barbell Curl 4 x 8 reps
Preacher Curl 4 x 8 reps
Standing Hammer Curl 4 x 10 reps
Concentration Curl 3 x 12 reps
Reverse Barbell Curl 3 x6-7 reps


Friday
Dumbbell Lunge 4 x 5
Squat 6 x 6-8 reps
Deadlifts 4 x 10 reps
Standing Calf Raise 8 x 15-20 reps

saturday/sunday off
thanks for any advice

D-


I would do push/ pull/ legs or upper lower.

Read CowPimps workout routines...I'll find a link for you...just click on it and it will take you to it.

Designing training routines by Cowpimp

yeah i was reading cowpimps routines and wanted to know if i should change to that kind of workout. I'm open to whatever works, so maybe using his routine would be better

Originally Posted by maratk1

yeah i was reading cowpimps routines and wanted to know if i should change to that kind of workout. I'm open to whatever works, so maybe using his routine would be better

Your workout has lots of problems but the biggest is you do too many sets and too much volume in 5 days. I never do more than 8-10 sets of any muscle in any workout.

For example on chest day ( push day) I would do 4 sets of bench, 4 sets of inclines ( 8 sets chest) , 4 sets of military press, 3 sets of laterals ( 7 sets of deltoids ) and 4 sets of tricep work.

i've put together a new routine trying to more or less follow the stickies. I think there might still be too much volume but i'm not sure.

Monday
lying dumbell press 4x8
incline dumbell press 4x8
seated dumbell press 4x8
military press 4x8
lying tricep extensions 3x8
tricep kickback 3x8

Tuesday-
leg press 2x10
leg extensions 2x10
deadlifts 2x10
leg curls 2x10
standing calf raises 4x12

wednesday - rest

thursday -
bent over rows 4x8
front pulldowns 4x8
dumbell hammer curls 4x6
preacher curls 4x6

friday
lying dumbell press 4x8
incline dumbell press 4x8
seated dumbell press 4x8
military press 4x8
lying tricep extensions 3x8
tricep kickback 3x8

sat,sun-rest

and when is it best to do abs and cardio?
thanks

anyone?

the first 1 you had is not a D- thats a F

your doing way too much
this is your split
Chest, SHoulders, Triceps
Legs
Back, Biceps
Chest, SHoulders, Triceps(Why are you doing this twice??)
plus your doing way too many exercises/sets
you have too much pushing and not enough pulling and you do the same amount of sets for biceps as back!
for every pressing movement put a pulling movement
you need more sets for legs and why are you doing leg press and extensions be4 deadlifts?
this is a sample
push(6-12 reps for size)
Flat Bench- 3 sets
Incline Bench- 3 sets
Overhead Press- 3 sets
Dips- 3 sets
Tricep extensions- 3sets

Pull
Bent-over row- 3 sets
T-Bar row- 3 sets
Pull-ups- 3sets
Shoulder Width Grip Upright rows- 3 sets
BB curls- 3 sets

Legs
Deadlifts- 3 sets
Leg Press- 3 sets
Leg Extensions- 3 sets
Leg Curls- 3 sets
Calves- 3x10-15

You have two push days, one pull day, and a super lower volume leg day. This isn't the best of ideas if you like to maintain good shoulder health and posture.

How long have you been lifting again, or have you not started up again quite yet? You should probably go through an anatomical adaptation phase first, which is basically the usage of fairly light weights for high repetitions to get your connective tissue up to par and developing proper form with lower resistances to prepare you to go back to lifting heavier weights.

i'm 18 now, i lifted weights when i was about 15 or 16 with guidance from a buddy who was a amateur bodybuilder. He showed me how to lift and i lifted low resistance for about 6 months. My goals werent to build much muscle but just get a bit stronger and learn technique. However i had a contusion on my lower chest and had a rotator cuff injury. As a result i stopped doing all forms of presses because any resistance caused a lot of pain on my chest. I then got discouraged and basically got lazy. Now i'm feeling alright and am trying to get back into it. I feel that my form is still fine, and i dont feel overly weak. I"m just looking to build a proper and safe routine that would work in the long run.

Originally Posted by maratk1

i'm 18 now, i lifted weights when i was about 15 or 16 with guidance from a buddy who was a amateur bodybuilder. He showed me how to lift and i lifted low resistance for about 6 months. My goals werent to build much muscle but just get a bit stronger and learn technique. However i had a contusion on my lower chest and had a rotator cuff injury. As a result i stopped doing all forms of presses because any resistance caused a lot of pain on my chest. I then got discouraged and basically got lazy. Now i'm feeling alright and am trying to get back into it. I feel that my form is still fine, and i dont feel overly weak. I"m just looking to build a proper and safe routine that would work in the long run.

How long have you been getting back into it? It doesn't mean much that you lifted for 6 months 3 years ago.

oh i've been lifting for about 2 months using the first routine that i posted. And i lifted for 2 years before i got injured then stopped for about a year, and started up about 2 months ago

Originally Posted by maratk1

oh i've been lifting for about 2 months using the first routine that i posted. And i lifted for 2 years before i got injured then stopped for about a year, and started up about 2 months ago

Okay, so you have acclimated yourself to resistance training once again. That's what I was getting at.

In your revised program you have 2 days of pressing movements and one day for your pulling movements and legs. That's no good. Try reading the stickies again. I have a feeling you just scrolled through them and tried to make something based on sample programs and didn't grasp the ideas behind them.

lol maybe

i'll try to put something better together

I've read all 3 of your stickies as well as p-funk's. It seems to me that if i eliminate the 2nd push day and rest 1 day between each workout, that i'll be following the push/leg/pull format properly. Also it looks like i need to add more intensity to the leg portion. The only thing that still seems to confuse me is specifically which excersizes to do. As i see it, my push day is relatively balanced as is 1) have my major groups done first, and 2) i have my chest excersizes balancing the shoulder muscles i do, which are balanced with the back muscles that i excersize on the pull days.

clearly there is something incorrect about how i'm looking at is or we wouldnt have to alter my routine.

I'd appreciate any guidance u have on creating the routine, because it seems that i'm not correctly understanding the guidelines that you layed out in your stickies.

So basically i dont understand why my routine isnt balanced, and why i'm not choosing the correct excersizes to do