my routine...

**jdbiggz** · 11-21-2007, 01:06 PM

hey guys and girlz(the few of you, although there seems to be quite a bit of girls on here) lol anywayzz im pretty new to this site and ive been working out for a few years on and off now..i could never keep with it...but just started back up about 3 months ago and still goin strong..i started off with a full body
workout but i started adding things and it got way too long an strainuous soo i recently switched to a split bodypart routine and i just want to know if i was on the write track.

here it is
it basically consists of 2 workouts

WORKOUT 1-MON,THURS, Chest, triceps, legs an abit of shoulders
excercises
1.incline bench press (7,6,6,5) *sometimes ill go 7 at the end if im feeling it
2.incline dumb bell flys " "
3.incline hammer grip db press ''
4.flat close grip bench press ''
5.flat dumb bell press "
6.overhead tricep extension and outward chest push..superset
home gym
7.butterflys (7,7,7)
8.leg curls (10,10,10)
9.bench press (7,7,7)
10.milatary press "
11.tricep ext "
12.leg press (10,10,10)

WORKOUT 2- BICEPS,BACK,TRAP,QUADS -TUES,FRI
1. db curl (7,6,6,5) *or try to push 7 at the end
2.starightbar curl "
3.bent over dumbell row and barbell shrugs..superset 10,10,10
4.hammer curl with special hammer grip bar 7,6,6,5
5.cross chest hammer curl with db "
6.bhind head barbell ext, squat superset "
6.E-Z bar curl
7. 21s x3
8.lat pulls downs 7,7,7
9.bhind head pull downs ""
10.shoulder press
11.50 pushups

Thats about it...ill do cardio on wedes my off day...and i have the weekend off just to relax and let my muscels recover usually go into the hottub..... but that about sums of my workout...i try to keep a good diet with protein from chicken fish or steak/beef...lots of veggies and fruits..yogurts and smoothies..and ill drink a protein before and after a workout.

Thanks for reading my routine..and i hope to hear from you...any advice or suggestions would be greatly appreciated

JohnnyD

**Gazhole** · 11-21-2007, 03:27 PM

Advice: burn it. Burn it now.

Too much isolation, not enough leg work, WAY too much volume, not enough pulling compared to pushing, the days arent split well enough (you have similar exercises on both days?).

Basically, throw it out, read the sticky topics, and learn why this is a very very bad and unbalanced program. I would be very surprised if you saw any lasting results doing something like that.

Dont sweat it though - pretty much everybody has done a program like that before when they were starting out. You live, learn, and improve. Thats what this site is here for.

Welcome to IronMagazine!

**jdbiggz** · 11-21-2007, 10:07 PM

Hey, first off thanks for the reply i was hoping to get more responses but one is a start.

anywayz u say i should totally scratch it an start over.. like am i relly doin it that wrong.. like i knew i was doin abit of repetition and i thought i might of been over training??

but i have been seeing some progress (surprisingly) and have stepped up the weights 5-10 pounds
after a workout i feel the burn u know wat i mean.. like thats y i thought i was on the right track.. like for instant on my bicep day ill do all that curling and i dun relly feel the burn until i do the 21s which is my last workout..then my arms feel like there goin to fall off.

i know i need to work on my legs more, im going to find out more excercises for them..and u say im doing too much volume as in too many reps and sets?? how many should i be doing 2-3 sets of 7-8??

oh im also taking about a 45sec to a minute rest betwen sets and about 2-3 between excersises..is that okay or should i change that too.

thanks alllot,
Johnny

**DbLPLatinum89** · 11-21-2007, 10:34 PM

u are doing 12 different exercises and working major body parts twice a week, overtraining is definitely going to happen.. if u wanna get outta full body try a push/legs/pull split ex:monday-push (bench, military press, tri pushdowns (not just those, those are just PUSH examples)) Wed-legs
Friday-pull (rows, curls, etc...). Keep it simple, I think u are trying to complicate things and do too much.

**Gazhole** · 11-22-2007, 12:56 AM

Originally Posted by jdbiggz

Hey, first off thanks for the reply i was hoping to get more responses but one is a start.

No worries, more than happy to help.

anywayz u say i should totally scratch it an start over.. like am i relly doin it that wrong.. like i knew i was doin abit of repetition and i thought i might of been over training??

Personally, yes - this is a very 'wrong' routine. Its not balanced at all.

but i have been seeing some progress (surprisingly) and have stepped up the weights 5-10 pounds
after a workout i feel the burn u know wat i mean.. like thats y i thought i was on the right track.. like for instant on my bicep day ill do all that curling and i dun relly feel the burn until i do the 21s which is my last workout..then my arms feel like there goin to fall off.

You will see some progress because you just started training again, but trust me on this - these gains wont last too long unless your program is improved.

The burn means nothing in terms of whether you are having a good workout. Youre getting a burn because youre doing so many exercises for the same body parts. If you did a thousand curls youd get a burn and your biceps would feel like they were gonna burst, but is doing a thousand curls a good idea? No.

i know i need to work on my legs more, im going to find out more excercises for them..and u say im doing too much volume as in too many reps and sets?? how many should i be doing 2-3 sets of 7-8??

The volume stems from you doing 11 movements in one session. This is far too much. 4-6 compound movements is plenty. Most of the movements you have are just variations of exactly the same thing.

oh im also taking about a 45sec to a minute rest betwen sets and about 2-3 between excersises..is that okay or should i change that too.

Thats fine.

thanks alllot,
Johnny

Comments in bold.

Seriously, read the stickied topics in this forum section on how to design a workout program, and general training tips. For twenty minutes' reading, you will learn a LOT about how to do this right.

The information you need to get started toward your goals is just waiting there for you to read it, surely thats worth a look?

**jdbiggz** · 11-22-2007, 12:44 PM

hey thanks man...im definetly goin to take ur advice and read the stickys and figure out a new workout routine...
but in the mean time like today is my chest/tricep/shoulder workout and i was thinking that ur sayin im doing too many simialar excerices. so i was just gunna cut it short today like in half.
something like this

1.incline bench press
2.incline dumb bell flys
3.flat close grip bench press
4.overhead tricep extension
5.shoulder press
6.pushups

and just do the same for my bicep day

1.db curl
2.straight bar curl
3.cross hammer curl
4.bb shoulder shrugs
5.bentover db rows
6.lat pull downs

then maybe do the other half of my work out on my other workout days. and have one day just for my legs...is that better for now??
im relly use to doing these excerises and i dont want to drastically change my routine with differnt things right now..even tho i probably should

also if u have a chance can u look over this workout i found
http://www.bodybuilding.com/fun/work...count=22&s2r=4
i think it this is allot better and its not too big of a change for me.

anyways thanks a ton,
JohnnyD

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