Thread: Check out my routine...

sucks! fix it. and you dont need a whole day for each muscle. and cut all the sets in half

Originally Posted by lightout

Please tell me what u thing?

MONDAY
BACK
Seated pulley rows - 5 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
T-bar rows - 5 sets, 6-10 reps
Dumbell Shrugs - 5 sets, 6-10 reps
Wide-Grip Lat Pulldown - 5 sets, 6-10 reps


TUESDAY
CHEST
Flat dumbell Press 5 sets, 6-10 reps
Incline dumbell Press 5 sets, 6-10 reps
Dumbbell pullovers - 5 sets, 10-12 reps
PeckDeck 5 sets, 10-12 reps

BICEPS
Barbell curls - 5 sets, 6-10 reps
Seated dumbbell curls - 5 sets, 6-10 reps
Dumbbell concentration curls - 5 sets, 6-10 reps

FOREARMS
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

WED OFF

THURSDAY
SHOULDERS
Machine presses - 5 sets, 6-10 reps
Lateral raises (standing) - 5 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Front Dumbell raises - 5 sets, 10-12 reps

TRICEPS
Lying Barbell Triceps Presses - 5 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
Triceps Dumbell KickBacks- 5 sets, 6-10 reps
Triceps Pushdowns- 5 sets, 6-10 rep

FRIDAY
LEGS
Hack Squats - 5 sets, 8-12 reps
Leg presses - 5 sets, 8-12 reps
Leg extensions - 5 sets, 12-15 reps
Leg curls - 5 sets, 10-12 reps
Barbell lunges - 4 sets, 15 reps
Standing calf raises -10 sets, 10 reps

Cardio 2 times a week for 40 min + Abs in all of the 4 training days

F

Read this fast


Training 101

F

Too much work in each session. You should be able to finish lifting in about an hour or less.

Too much direct arm work. 15 sets for biceps and 20 sets for your triceps is totally unecessary.

Pretty much all of your leg work consists of quad-dominant exercises. Get some work in there that emphasizes your hips more. The volume is already more than enough, so really you need to eliminate some of the exercises and replace them with hip-dominant lifts.

Working your biceps the day after you do back work isn't a good idea. You just worked them the previous day with all those compound pulling movements.

Check the stickies.

I re did my routine with more basic compound exercises

4 Day Split Workout

DAY 1 : BACK,LATS
Bent-over rows 3 sets,8-10 reps
Chin-ups 3 sets Max reps
Front pulldown 3 sets,8-10 reps
Dumbell Shrugs 3 sets,8-10 reps
Lever incline rows 3 sets,8-10 reps

DAY 2: CHEST,BICEPS,FOREARMS
Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps
Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10
Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps
Pullovers 3 sets,8-10 reps

DAY 3: TRICEPS,SHOULDERS
Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps
Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps
Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps
Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps

DAY 4: LEGS
Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps
Dumbell Lunge 3 sets,8-10 reps
Lying Leg Curl 3 sets,8-10 reps
Leg Press 3 sets,8-10 reps
Leg Extensions 3 sets,8-10 reps

Abs in all of these days + 40 min cardio 2 times a week

Originally Posted by lightout

I re did my routine with more basic compound exercises

4 Day Split Workout

DAY 1 : BACK,LATS
Bent-over rows 3 sets,8-10 reps
Chin-ups 3 sets Max reps
Front pulldown 3 sets,8-10 reps
Dumbell Shrugs 3 sets,8-10 reps
Lever incline rows 3 sets,8-10 reps

DAY 2: CHEST,BICEPS,FOREARMS
Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps
Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10
Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps
Pullovers 3 sets,8-10 reps

DAY 3: TRICEPS,SHOULDERS
Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps
Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps
Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps
Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps

DAY 4: LEGS
Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps
Dumbell Lunge 3 sets,8-10 reps
Lying Leg Curl 3 sets,8-10 reps....SLDL is 10x better
Leg Press 3 sets,8-10 reps
Leg Extensions 3 sets,8-10 reps....drop this

Abs in all of these days + 40 min cardio 2 times a week

Still looks bad....you have it all mixed up.

Push: chest, shoulders, triceps
off
legs: legs
off
pull: back, biceps, traps, rear delts

It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.

Originally Posted by BenPoss

I would stick to more full body but if you wanted to break it down into a split I would prefer:

Day 1 - Chest, Bi's and Core (PUSH,pull)
Day 2 - Legs and Shoulders
Day 3 - Back, Tri's and Core (PULL,push)
Day Off


I used to train all the time using this program and still do for my strength phases but most often now I will train full body programs trying to hit every muscle group in a compounded circuit-style work out.

http://www.trainwithmeonline.com/programs.asp?ecat=2

Good Luck. Ben

ps. definitely cut down on the number of sets. No more than 2 to 3 per exercise. 18 to 24 sets per work-out.

This makes for training 5-6 days a week and never really letting your triceps recover. Looks like a terrible split to me.

Originally Posted by CowPimp

It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.

Thamks but can u please tell me what should i do?can u please let me know what parts should i train on what day?? i would like to train 4 days a week if possible?

upper
lower
upper
lower

read the stickies and post your new plan