Looking for advice.

ptwannabe · 03-21-2007, 06:09 PM

hey, I was wondering if I could get some advice on my workout routine. My routine has been working great for me but I don't think I am getting the results I could be getting. I am currently working on putting a leg routine in with my chest workout I normally would go for a run every other night and on the nights I don't run I do my ab routine.

[Day-1(chest)]
Bench Press-[4x8]//Butterflies-[4x8]\\DBPress-[3x8]//Incline Press[3x8then2x10rapidsets]\\DBincline[2x8]//DBinclinepalmsinward[2x8]\\DBincline palms straight(up) palms inward(down)//One-armed Butterflies[4x8]benchpress [1x10 rapid]
[Day-2(Biceps&Shoulders)]
Lat/Front Armraises-[2x8]//Preacher curls-[2x8then1x8 isolated]\\Bentoverflies-[3x8]//EZBarCurls-[3x8]\\Uprightbarbellrows[3x8]//layingflatbenchcurls-[3x8]\\DBshrugs[1x15-1x10-2x6-8]
//DBcurls[2x8-1x8 isolated]\\MilitaryPress[1x8-2x6-8]//incline DBCurls[2x8]\\ReverseFlies(incline)[2x8]//HammerCurls[2x8]\\Behindneckshoulderpress[2x8-10]//ezbarreversecurls [2x8]
Day-3(Back&Tri's)
Straightarmbarbelllifts-[3x8]//skullcrushers-[2x8]\\bentoverbarbellrow-[4x8]//sittingtri(overhead)extension-[4x8]//onearmDBrows[4x8]\\standing(ezbar)triextension[3x8]\\sittine(onearmed)triextensions[4x8]//Supermans-[3x20]//tricepkickbacks[4x8]\\Ezbar DeadLifts-[4x8]
Ab Routine
Crunches with 25lb plate-[3x25]//reversecrunches-[3x20]\\typeofrussiantwists-[3x20]//DBsidebends-[4x20]

Thanks for taking the time to read this please be harsh I need all the advice I can get I don't want to be wasting my time I want to get this right.

Double D · 03-21-2007, 09:30 PM

Way to much arm work! Put your chest with triceps and shoulders. Put your back with biceps and your legs all by their lonesome and then it would seem to me you would have killed 2 birds with one stone. I didnt really look at everything to close, but after you decide whether you like this idea or not we could possibly go from there.

Samo · 03-22-2007, 03:09 AM

far to much volume in my opinion, read the sticky's at the top of the training forum on how to put together a routine, I did and have made some of the best gains since I was a newbie....repost your new rouine back here for further advice.....and what are your goals?

Witchblade · 03-22-2007, 05:44 AM

Please rewrite your post it's unreadable and it fucks up the thread's layout.

ptwannabe · 03-22-2007, 07:39 AM

I will rewrite my thread this afternoon sorry for the sloppiness but thanks for the replies.

ptwannabe · 03-22-2007, 05:46 PM

This is the repost of my current 3 day workout routine I could not find out how to edit my original post so...I know I do not have a leg workout but I am working on setting a leg program up I usually just run for 20 minutes every other night.

Chest
Bench Press 4x8
Butterflies 4x8
DB Press 3x8
Incline Press 3x8 Then 2x10 Rapidly
DB InclinePress 2x8
DB Incline Palms Inward 2x8
DB Incline(Up palms facing away down palms inward) 2x8
One-Armed Butterflies 3x8

Shoulders/Biceps
Lat/Front Arm Raises 2x8
Preacher Curls 2x8(together)2x8(One-Armed)
Bentover Flies 3x8
EZ-Bar Curls 3x8
Upright Barbell Rows (close grip) 3x8
Lying-Flat Bench EZbar Curls 3x8
Shrugs 1x20/1x15/2x10
DB Curls 2x8(together)1x8(one armed)
Military Press 1x8/2x8
Hammer Curls 2x8
Behind Neck EZ-bar Press 2x8
Reverse Grip ezbar curls 2x8

Back/Triceps
Straight arm, knees slightly bent barbel raises 3x8
Skullcrushers 2x8
Bentover EZbar Rows 4x8
Sitting db Tri extensions 4x8
One-armed DB Rows 4x8
Standing ezbar tri-extensions 3x8
Sitting one-armed overhead tri extensions 4x8
Supermans 3x20
Tricep Kickbacks 4x8
EZ-Bar Deadlifts 4x8

Abdominal
Crunches w/ 25lb plate 3x25
Reverse Crunches holding 25lb plate above head 3x20
Type of Russian Twists with 10lb plate 3x30
Dumbell side Bends 3x20

Witchblade · 03-22-2007, 06:24 PM

Cheers for reposting it.

That's a lot of volume man, your body won't be able to recover from all that. I'd limit it to a maximum of 4 compounds and 3 isolation lifts a day, possibly less if you're training 4 days a week. Also, a split can work, but push/pull/legs is better overall I think.

Remember that the bigger a muscle group, the more it can take. Similarly, small muscle groups like your biceps don't need that much work.

03-21-2007, 06:09 PM	#1
ptwannabe FFG Join Date: Mar 2007 Posts: 134	Looking for advice. hey, I was wondering if I could get some advice on my workout routine. My routine has been working great for me but I don't think I am getting the results I could be getting. I am currently working on putting a leg routine in with my chest workout I normally would go for a run every other night and on the nights I don't run I do my ab routine. [Day-1(chest)] Bench Press-[4x8]//Butterflies-[4x8]\\DBPress-[3x8]//Incline Press[3x8then2x10rapidsets]\\DBincline[2x8]//DBinclinepalmsinward[2x8]\\DBincline palms straight(up) palms inward(down)//One-armed Butterflies[4x8]benchpress [1x10 rapid] [Day-2(Biceps&Shoulders)] Lat/Front Armraises-[2x8]//Preacher curls-[2x8then1x8 isolated]\\Bentoverflies-[3x8]//EZBarCurls-[3x8]\\Uprightbarbellrows[3x8]//layingflatbenchcurls-[3x8]\\DBshrugs[1x15-1x10-2x6-8] //DBcurls[2x8-1x8 isolated]\\MilitaryPress[1x8-2x6-8]//incline DBCurls[2x8]\\ReverseFlies(incline)[2x8]//HammerCurls[2x8]\\Behindneckshoulderpress[2x8-10]//ezbarreversecurls [2x8] Day-3(Back&Tri's) Straightarmbarbelllifts-[3x8]//skullcrushers-[2x8]\\bentoverbarbellrow-[4x8]//sittingtri(overhead)extension-[4x8]//onearmDBrows[4x8]\\standing(ezbar)triextension[3x8]\\sittine(onearmed)triextensions[4x8]//Supermans-[3x20]//tricepkickbacks[4x8]\\Ezbar DeadLifts-[4x8] Ab Routine Crunches with 25lb plate-[3x25]//reversecrunches-[3x20]\\typeofrussiantwists-[3x20]//DBsidebends-[4x20] Thanks for taking the time to read this please be harsh I need all the advice I can get I don't want to be wasting my time I want to get this right.

03-22-2007, 05:44 AM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Please rewrite your post it's unreadable and it fucks up the thread's layout. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

03-22-2007, 05:46 PM	#6
ptwannabe FFG Join Date: Mar 2007 Posts: 134	Repost This is the repost of my current 3 day workout routine I could not find out how to edit my original post so...I know I do not have a leg workout but I am working on setting a leg program up I usually just run for 20 minutes every other night. Chest Bench Press 4x8 Butterflies 4x8 DB Press 3x8 Incline Press 3x8 Then 2x10 Rapidly DB InclinePress 2x8 DB Incline Palms Inward 2x8 DB Incline(Up palms facing away down palms inward) 2x8 One-Armed Butterflies 3x8 Shoulders/Biceps Lat/Front Arm Raises 2x8 Preacher Curls 2x8(together)2x8(One-Armed) Bentover Flies 3x8 EZ-Bar Curls 3x8 Upright Barbell Rows (close grip) 3x8 Lying-Flat Bench EZbar Curls 3x8 Shrugs 1x20/1x15/2x10 DB Curls 2x8(together)1x8(one armed) Military Press 1x8/2x8 Hammer Curls 2x8 Behind Neck EZ-bar Press 2x8 Reverse Grip ezbar curls 2x8 Back/Triceps Straight arm, knees slightly bent barbel raises 3x8 Skullcrushers 2x8 Bentover EZbar Rows 4x8 Sitting db Tri extensions 4x8 One-armed DB Rows 4x8 Standing ezbar tri-extensions 3x8 Sitting one-armed overhead tri extensions 4x8 Supermans 3x20 Tricep Kickbacks 4x8 EZ-Bar Deadlifts 4x8 Abdominal Crunches w/ 25lb plate 3x25 Reverse Crunches holding 25lb plate above head 3x20 Type of Russian Twists with 10lb plate 3x30 Dumbell side Bends 3x20 Last edited by ptwannabe : 03-22-2007 at 05:59 PM.

03-22-2007, 06:24 PM	#7
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,474 Photos: 2	Cheers for reposting it. That's a lot of volume man, your body won't be able to recover from all that. I'd limit it to a maximum of 4 compounds and 3 isolation lifts a day, possibly less if you're training 4 days a week. Also, a split can work, but push/pull/legs is better overall I think. Remember that the bigger a muscle group, the more it can take. Similarly, small muscle groups like your biceps don't need that much work. My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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03-21-2007, 09:30 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Way to much arm work! Put your chest with triceps and shoulders. Put your back with biceps and your legs all by their lonesome and then it would seem to me you would have killed 2 birds with one stone. I didnt really look at everything to close, but after you decide whether you like this idea or not we could possibly go from there.

03-22-2007, 03:09 AM	#3
Samo lift,eat,rest,lift!!! Join Date: Jan 2007 Posts: 117	far to much volume in my opinion, read the sticky's at the top of the training forum on how to put together a routine, I did and have made some of the best gains since I was a newbie....repost your new rouine back here for further advice.....and what are your goals?

03-22-2007, 07:39 AM	#5
ptwannabe FFG Join Date: Mar 2007 Posts: 134	I will rewrite my thread this afternoon sorry for the sloppiness but thanks for the replies.