Thread: Routine Help!

Originally Posted by Stallions05

I am currently doing a two days a week routine monday/friday in which i am doing Incline/bench/ and decline on both days. Should i split the decline and incline up between monday and friday so that i am only doing incline/bench press on monday and decline/benchpress on friday to prevent over training my chest?

Maybe, maybe not. What is your program look like? reps, sets, intensity, etc.

We're going to need a hell of a lot more specificity than that. As in, every detail of your program.

Sure thing"

Monday:

Squats:: 4sets 6:6:4:4:-reps
Inclinepress:: 4sets 6:6:4:4-reps
Calfraises:: 3sets 10:10:10-reps
Benchpress:: 4sets 6:6:4:4-reps
Leverlegextensions:: 4sets 6:6:4:4-reps
Shrugs:: 3sets 10:10:10-reps
Decline:: 4sets 6:6:4:4:-reps
Standingcurls:: 2sets 10:10:

Friday:
Same as monday except i replace curls and shrugs with a back workout im not quit sure what the machine is called that i use for that.

As for itensity i usually try to wait about 2 mins between sets and about 1 min before a new workout.

Ive only done this workout twice so far, i just came of a typical 3day split which did pretty good for me, i gained about 10 pounds but thats where i peaked so i decided to mix it up a little bit.

bump

Is there any reason why you are only working out 2 days a week?
I think you have the right idea- total body workouts are great- but I would create an A) day and a B) day then rotate those days. The first thing you have to look at is what you are looking to accomplish- what is your goal?

Well my goal is to gain mass but that has always been difficult for me for i have played competetive basketball all my life and im naturally skinny. Now that im out of highschool ive decided its time to gain the mass. So basically the reason i do two days a week is to be damn sure my body is recovering completly i guess. Like i said i came off a 3 day week split in which i gained roughly 12 pounds but i hit a plateu.

With the exception of shrugs, calfs, and curls, you ar working in the rep ranges that are more for strength. If you want mass, you need to get some exercises in the 7-12 rep range. You seem to be missing shoulder and back work. In addition to squats, I would add deadlifts, pull ups and some kind of rows. I would get rid of decline and replace with DB press. Read the stickies at the top and build your routine based on the suggested programs. I am not a fan of full body routines as they have not worked for me in the past. However, they may work for you so look in the stickies for a full body program as your template.

Originally Posted by Stallions05

Sure thing"

Monday:

Squats:: 4sets 6:6:4:4:-reps
Inclinepress:: 4sets 6:6:4:4-reps
Calfraises:: 3sets 10:10:10-reps
Benchpress:: 4sets 6:6:4:4-reps
Leverlegextensions:: 4sets 6:6:4:4-reps
Shrugs:: 3sets 10:10:10-reps
Decline:: 4sets 6:6:4:4:-reps
Standingcurls:: 2sets 10:10:

Friday:
Same as monday except i replace curls and shrugs with a back workout im not quit sure what the machine is called that i use for that.

As for itensity i usually try to wait about 2 mins between sets and about 1 min before a new workout.

Ive only done this workout twice so far, i just came of a typical 3day split which did pretty good for me, i gained about 10 pounds but thats where i peaked so i decided to mix it up a little bit.

Ok i looked through the stickies and i really like the P/RR/RR/S path and this is what i came up with

(Week1) Power week

Monday:{Chest, Delts}
-Benchpress 3x4-6
-Inclinepress 3x4-6
-Weighteddips 2x4-6
-militarypress 2x4-6
-Uprightrow 2x4-6
-Lateralraise 2x4-6

Tuesday:{Legs}
-Squats 3x4-6
-Legpress 3x4-6
-Legextension 2x4-6
-Lyinglegcurl 3x4-6

Wednesday: {Off Day}

Thursday:{Back}
-deadlift 3x4-6
-Bentrow 3x4-6
-Seatedrow 2x4-6

Friday:{Bi's/Tri's/calfs}
-BBcurls 2x4-6
-Hammercurl 2x4-6
-CGbenchpress 3x4-6
-Calf raises 3x4-6

(Week 2 and 3) Rep-Range week

Monday{Chest}

-InclineDB 3x6-8
-Benchpress 3x 8-10
-DBflyes 2x 10-12

Tuesday{Legs}
-Legextensions 2x8-10
-hacksquat 3x10-12
-Legpress 3x10-12
-Seatedlegcurl 1-2x10-12

Wednesday: Off day

Thursday{Back}
-Dumbellrow 2x10-12
-CGweightedchin 2x6-8
-Pullover 2x12-15

Friday{Bi's, Tri's, Clafs}
-Pushdowns 2x8-10
-Kickbacks 1-2x 10-12
-Concentration curl 1-2x 10-12
-Alternating DB curl 2x 6-8
-Calf Raises 2x 10-12

Week 4 will be shock but i havnt got that far yet.




Thank you in advance if you take the time to go through all that and critique!!

This is looking good. You need to add some shoulder work on rep week. What are you doing for core work (abs)? See my comments in red below.

Originally Posted by Stallions05

Ok i looked through the stickies and i really like the P/RR/RR/S path and this is what i came up with

(Week1) Power week

Monday:{Chest, Delts}
-Benchpress 3x4-6
-Inclinepress 3x4-6
-Weighteddips 2x4-6
-militarypress 2x4-6
-Uprightrow 2x4-6
-Lateralraise 2x4-6

Tuesday:{Legs}
-Squats 3x4-6
-Legpress 3x4-6
-Legextension 2x4-6
-Lyinglegcurl 3x4-6

Wednesday: {Off Day}

Thursday:{Back}
-Weighted Chin or pull ups 2x 4-6
-deadlift 3x4-6
-Bentrow 3x4-6
-Seatedrow 2x4-6

Friday:{Bi's/Tri's/calfs}
-BBcurls 2x4-6
-Hammercurl 2x4-6
-CGbenchpress 3x4-6
-Calf raises 3x4-6

(Week 2 and 3) Rep-Range week

Monday{Chest}

-InclineDB 3x6-8
-Benchpress 3x 8-10
-DBflyes 2x 10-12
-DB Press 3x 8-10
-Lateral DB Raises 2x 10-12

Tuesday{Legs}
-Legextensions 2x8-10 Consider front squats here
-hacksquat 3x10-12
-Legpress 3x10-12
-Seatedlegcurl 1-2x10-12

Wednesday: Off day

Thursday{Back}
-Dumbellrow 2x10-12
-CGweightedchin 2x6-8
-Rackpulls 2x 8-10
-Pullover 2x12-15

Friday{Bi's, Tri's, Clafs}
-Pushdowns 2x8-10
-Kickbacks 1-2x 10-12
-Concentration curl 1-2x 10-12
-Alternating DB curl 2x 6-8
-Calf Raises 2x 10-12

Week 4 will be shock but i havnt got that far yet.




Thank you in advance if you take the time to go through all that and critique!!

Nice thank you, as for the shock i was thinking is it really a must since im trying to bulk, could i just do P/RR/RR/P? As for abs ill prob do those on leg day and Bi's,Tri's,calf day.