My routine

hookem11 · 02-04-2008, 04:01 PM

Can you guys let me know what you think of my current routine. Just fyi I'm 5'9 160, lean athletic build, I don't really want to be huge as much as get more of that ripped, men's fitness look, I would like to add some muscle mass while at the same time getting more cut and defined( I know a little contradictory) This is my routine I've been on it for a couple months and gained about ten pounds. As far as nutrition goes I eat the reg. 3 meals a day, with a couple protein shakes and two peanut butter sandwhiches on wheat bread before i go to bed. And i usually do 3 sets of 10 on most everything

Mon/Thu-Chest Tris
Bench(Flat incline and decline)
Flys-supersetted with pushups
Skull crushers
Tricep Pushdowns(3 sets-with the 3rd being a dropset)

Tue/Fri-Back/Bis
Lat pulldowns
Seated Rows
T-Bar Rows
Good Mornings
Dumbell curls
Hammer Curls
Drop set of cable curls

Wed/Sat-Legs/Shoulders
Leg Press
Calf Press
Squats
Deads
Shoulder DB press
DB shrugs

Sun-off

In addition to this I hit abs MWF-
Rope crunches on a cable machine
Hanging leg raises
Planks

What do you guys think?

Doublebase · 02-04-2008, 04:20 PM

Check out the stickies in the training section. They will help you out.

Scarface30 · 02-04-2008, 06:10 PM

stick to either 3-4 days a week. anymore and you're going to be asking for trouble.

you have some good compounds picked out there, but also some unnecessary isolation movements such as 3 different types of curls, when you only need one, maybe not even any because of your rows. same goes for your pushing and tricep work, heavy pushing/pulling>>isolation work (more beneficial).

good mornings are a ham/glute dominant exercise so should be added in on leg day. squats and deads are a very demanding movement so they should be done first. leave your isolation work to the end.

as for the getting ripped, it's going to be 90% diet. 3 meals a day is old fashioned, try to get in 5 or so small meals a day. and yes like you said, gaining size and cutting is pretty much impossible to do at the same time.

you also need some sort of periodization. look in the stickies because there are some great ways to set up a routine in there, and also answers many more of your questions you probably have.

hookem11 · 02-04-2008, 08:33 PM

See thats what I was a little confused about, it seems that everyone says no more than 3-4 days a week, does that hold true even though im only working each body part twice a week?

**Gazhole** · 02-05-2008, 03:43 AM

Quote:

Originally Posted by hookem11

See thats what I was a little confused about, it seems that everyone says no more than 3-4 days a week, does that hold true even though im only working each body part twice a week?

Yes.

Its not about bodyparts, your body doesnt know bodyparts, it just knows when it needs to repair, and if youre constantly damaging it into the gym with no time out to recover you will overtrain at the worst, or just not see good results at the best.

Your body is a unit, not a collection of parts. It works as a whole, it recovers as a whole. You grow out of the gym, not inside it.

02-04-2008, 04:01 PM	#1
hookem11 Registered User Join Date: Jan 2008 Location: TX Posts: 2	My routine Can you guys let me know what you think of my current routine. Just fyi I'm 5'9 160, lean athletic build, I don't really want to be huge as much as get more of that ripped, men's fitness look, I would like to add some muscle mass while at the same time getting more cut and defined( I know a little contradictory) This is my routine I've been on it for a couple months and gained about ten pounds. As far as nutrition goes I eat the reg. 3 meals a day, with a couple protein shakes and two peanut butter sandwhiches on wheat bread before i go to bed. And i usually do 3 sets of 10 on most everything Mon/Thu-Chest Tris Bench(Flat incline and decline) Flys-supersetted with pushups Skull crushers Tricep Pushdowns(3 sets-with the 3rd being a dropset) Tue/Fri-Back/Bis Lat pulldowns Seated Rows T-Bar Rows Good Mornings Dumbell curls Hammer Curls Drop set of cable curls Wed/Sat-Legs/Shoulders Leg Press Calf Press Squats Deads Shoulder DB press DB shrugs Sun-off In addition to this I hit abs MWF- Rope crunches on a cable machine Hanging leg raises Planks What do you guys think?

02-04-2008, 06:10 PM	#3
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,779 Photos: 2	stick to either 3-4 days a week. anymore and you're going to be asking for trouble. you have some good compounds picked out there, but also some unnecessary isolation movements such as 3 different types of curls, when you only need one, maybe not even any because of your rows. same goes for your pushing and tricep work, heavy pushing/pulling>>isolation work (more beneficial). good mornings are a ham/glute dominant exercise so should be added in on leg day. squats and deads are a very demanding movement so they should be done first. leave your isolation work to the end. as for the getting ripped, it's going to be 90% diet. 3 meals a day is old fashioned, try to get in 5 or so small meals a day. and yes like you said, gaining size and cutting is pretty much impossible to do at the same time. you also need some sort of periodization. look in the stickies because there are some great ways to set up a routine in there, and also answers many more of your questions you probably have.
	Warning: Seismic Testing Zone Looks like the records will have to wait...

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02-04-2008, 04:20 PM	#2
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,636	Check out the stickies in the training section. They will help you out.

02-04-2008, 08:33 PM	#4
hookem11 Registered User Join Date: Jan 2008 Location: TX Posts: 2	See thats what I was a little confused about, it seems that everyone says no more than 3-4 days a week, does that hold true even though im only working each body part twice a week?