Destroy my split

**Dutch** · 06-12-2006, 08:30 PM

I think Ive finally landed at a decent routine. Was informed shoulder should go with chest, and I keep back on its own, started seeing better results. Let me know what you think, and yeah, I know, Im missing squats and deads. Squats usually end up hurting my knees or my back, deads I just don't know how to do.

Day 1: All lifts done as 5 sets x 5-6 rep max (main goal is strength)
Flat Bench - DB
Flys - currently on a machine, considering switch to DB
Incline bench - Lever machine (just switched from DB)
Shoulder Press - Lever Machine
Body Weight Dips
Sometimes I throw in Decline bench lever machine

Day 2: Lifts normally as 4x8ish, 5x5 hurts my knees
Leg Curls
Leg Raises
Incline Leg Press
Standing Calf raises (weighted, with machine)
?? Missing something here? Hate squats, normally hurts my knees

Day 3: 5x5
Pulldowns (wide grip)
DB Shrugs
Back Extension Machine
Seated Row - machine, feels like it works the muscles around my shoulder blades (considering replacing with bent over DB rows)
Might add pull-ups back into it now that Im strong enough to get to 5 of bodyweight (Im small/weak), and/or using the pull down lever machine instead of the wide grip pulldowns just for a change of pace. Just removed upright BB rows, they were getting stale.

Day 4:
Rest

Dont do my arms, figure they get worked enough with compound lifts, every couple weeks I'll do a few sets of tri's with chest and bi's with back just to see if they're getting stronger.

Stats:
5'8", 157lbs, 26 yrs old.
Discovered a long time ago that when Im consistently physically active its extremely hard for me to gain weight, so Im mostly focus on strength gains as opposed to size. I do need to get back to consistent core strengthening but want to learn new things. Might just stop someone at the gym and ask some questions.

So, what do you guys think?

**maxpro2** · 06-12-2006, 10:52 PM

The only thing I will comment on is the leg day, it looks horrible. Get rid of the leg extensions completely. You always want to start off with the most compound exercise first, so never have an isolation exercise like extensions/curls in the beginning.

You say squats hurt your knees, what if you go with higher reps? Is your form perfect? If you still can't do squats, what about the hack squat machine or some more leg press? Squats and SLDL's are the main focus of my leg routine; definitely add SLDL's in for the hamstrings.

Other thing I will comment on is way too many machines. Free weights, dumbells and barbells, should make up most of your routine.

**Bakerboy** · 06-13-2006, 12:52 AM

I would keep it simple. And like MWpro said scrap the machines.
(5 sets/5 reps, 3 sets/ 8-10 reps, 4 sets/ 6reps) cycled
Try to increase the weight a bit each week.
Day 1
Push
Warmup
Overhead press
Flat bench press
Dips (with weight)
straight leg raises or weighted crunches
OFF
Day 2
Legs
Warmup
Leg press (squats would be better)
DB step ups
DB Lunges
Standing calf raises
OFF
Day 3
Pull
Warmup
SLDL or regular deadlifts
BB or DB rows
Pull up/ chin up cycled
Glute ham raise
OFF
OFF
If you want to do some cardio I would keep it to sprints, skipping rounds and stair running. Short but intense. For eg. sprint 30 seconds/walk 60 seconds 10x, or skip easy for 30 seconds then as fast as you can for 30 seconds for 10-15 minutes. Or find a set of stairs and walk up them starting easy, then walk down then go two steps at a time and walk down, then run up them two at a time and walk down. Then run up again. Just make sure you start easy, go harder and then end easy. Just some ideas. Keep these sessions under 20 minutes. 2-3 cardio sessions would work well with that program.

**TJ Cline** · 06-13-2006, 01:43 AM

Leg day is terrible...how about squats and dead lifts?? Also you use too many machines......get back to free weights.

**Pedigree** · 06-13-2006, 07:32 AM

A leg day without squats or deads just isn't right. I would also add SLDL, lunges, and or step-ups.

**Dutch** · 06-13-2006, 01:29 PM

Thanks for the help.. I did screw up on my leg routine, I always do the leg press first, then raises, curls, calf. My recent switch to machines was because I felt like my free weight lifts were getting stale and was just looking for a change of pace. Tend to use the shoulder press lever machine because free weight I feel like no matter how light I go I always arch my back and I always assume arching your back is bad form for basically all lifts.

On the topic of the legs (assuming SLDL is stiff leg dead lift), we got a new machine a few months back where you basically do leg presses laying flat on your back pushing straight up. Thoughts on this? And, I know, get away from machines, but what about using the squat machine (not smith machine, the "freemotion" machine)? Better than not doing them at all?

Also, bakerboy seems to suggest only flat bench, no incline/decline/flyes. Anyone else feel this way?

How about:
Squats (machine for now)
Incline Leg Press
Curls
Standing Raises

**TJ Cline** · 06-13-2006, 02:29 PM

Stop with all the machine work!!!

**assassin** · 06-13-2006, 03:45 PM

www.exrx.net see te excersise directory / leg exercises .....

do squats and if they hurt u start with low weights high reps and concentrate on your form

**Dutch** · 06-13-2006, 03:46 PM

Ok, Ok! Point taken! I'll switch to free weight squat, and back to DB incline bench, to DB flys, and seated DB shoulder presses. And, DB rows, pull-ups/downs, shrugs, but I'll probably keep the back extension machine.

**P-funk** · 06-13-2006, 03:53 PM

Originally Posted by Dutch

Ok, Ok! Point taken! I'll switch to free weight squat, and back to DB incline bench, to DB flys, and seated DB shoulder presses. And, DB rows, pull-ups/downs, shrugs, but I'll probably keep the back extension machine.

the back extension machine is possibly one of if not the most dangerous machie in the gym. It places you in a terrible start position and the set up for the machine is awful.

You are better off doing hypers.

**Dutch** · 06-13-2006, 04:15 PM

can you link to me form for hypers? (I normally root around exrx for new lifts/form). SLDL's would be good for lower back too? The back extension machine does scare me a bit, one night after using it I tried putting a gallon of milk into a shopping cart and the lower left side of my back burst into pain, spent the rest of my night with all my weight shifted to my right side because it hurt so bad. Was fine in a day or so tho..

**assassin** · 06-13-2006, 07:54 PM

Originally Posted by Dutch

can you link to me form for hypers? (I normally root around exrx for new lifts/form). SLDL's would be good for lower back too? The back extension machine does scare me a bit, one night after using it I tried putting a gallon of milk into a shopping cart and the lower left side of my back burst into pain, spent the rest of my night with all my weight shifted to my right side because it hurt so bad. Was fine in a day or so tho..

he means (hyper extensions) you will find it easily on the exrx ......sldl's are great ofcourse you could also do romanian dead lifts ...and vary your leg width and grip ........you have many variations of deads but don't have aa trouble choosing wich one to do start with the sldl and then change it every while.....

i say quit machines as you can ........

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