Thread: new routine

First, I'd recommend making a journal in the Online Journals section of the forum. You can post your workouts and your progress and it's helpful to get feedback and encouragement.

Second, there are definitely some good things in the routine. I see work for the legs and back, which is something most people disregard at first. You also have a decent number of exercises and it seems like there's enough rest between workouts.

However, there are definitely some problems.

First, you have an entire day dedicated to chest exercises. Why?

Second, you have an entire day dedicated to shoulders and arms. Why?

Third, you have a lot of isolation work and fewer compound movements than you really should at this point. Why?

Until you can answer these questions (which really have no good answers), you should modify your routine. In fact, I'd recommend simply stealing one completely from a sticky by CowPimp which outlines effective splits and gives examples of full body routines. If you'd rather come up with your own, try using a template like that as a guideline. You said you did that already, which is good, but you seemed to waver a little too much.

Of course, this post represents only my opinion.

Thursday keep the way it is. That's your best day.
Tuesday ain't bad.

I recommend changing it to push/pull/legs 4 days a week. It's very close to what you have now anyway.

What are your goals and stats? Where you at in Philly?

This would work for a push/pull/legs:

Mon - Bench, Military, Dips, DB Shoulder Press, any tricep exerscise
Tue - BB Rows, Pullups, DB Rows, pulldowns, curls
Wed - off
Thur - Squats, SLDL's, Lunges, Hypers, calf work
Fri - off
Sat - off
Sun - repeat

Originally Posted by FatCatMC

This would work for a push/pull/legs:

Mon - Bench, Military, Dips, DB Shoulder Press, any tricep exerscise

I don't know if its just me but I cannot imagine how I my shoulders would feel the day after doing military press and bench on the same day. My shoulders are killed after I bench and sore as shit the next day. Anyone else have that?

Originally Posted by Doublebase

I don't know if its just me but I cannot imagine how I my shoulders would feel the day after doing military press and bench on the same day. My shoulders are killed after I bench and sore as shit the next day. Anyone else have that?

All depends on the intensity and volume. I enjoy doing them in the same workout.

I have never had a problem either.

Originally Posted by Doublebase

I don't know if its just me but I cannot imagine how I my shoulders would feel the day after doing military press and bench on the same day. My shoulders are killed after I bench and sore as shit the next day. Anyone else have that?

Are you retracting your shoulders when you bench?

Originally Posted by Witchblade

Are you retracting your shoulders when you bench?

You mean bringing my shoulders back when I slowly bring the BB down to my chest? I bring the bar down until it is touching my chest. I have really long arms.

thanks for the responses.. i couldnt find an exact routine laid out in the stickies just examples of exercises to pair together so thats what i used. Im 6'5 195 and looking to add mass so obviously in addition to this im eating a lot and drinkin protein/meal replacements.

Is there anything in particular about the chest and arms days that you would take out or add.