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Is this routine ok?
- Thread starter rdrnation
- Start date
why would you wanna hit your back just before chest? I personally can't bench 100 % with fatigued lats so I wouln't advice having back before chest.
striker
Registered
hmm IF I MAY SUGGEST. . .
1.you may combine your triceps and biceps training in one day
2.IF possible train MWF or TThS so at least you have one day rest before Day2 and Day3 training
3. you can include your traps training during back days and shoulders with the chest
monday: Chest,tris
Tuesday: off or legs
wed : Back,traps
Thursday
ff or legs (depends on what you did on tuesday)fri : Shoulders,bi
Sat: cardio or off
sun: off
Or you can do push,Pull,Leg repeat.....Im doing this now and my legs are gettin hit more often, personally I love this routine.
yea get some rest days in there at least 2.
Having a day just for biceps is nonsense
Try to group by movements, push/pull.
Ex. Monday, Push- Chest, Shoulders, Tri's
Weds, Legs
Friday, Pull - Back, Biceps
Try to group by movements, push/pull.
Ex. Monday, Push- Chest, Shoulders, Tri's
Weds, Legs
Friday, Pull - Back, Biceps
Monday = Push (Shoulders, Chest, Triceps) + Cardio
Tuesday = Rest
Wednesday = Legs
Thursday = Rest
Friday = Pull (Back, Biceps, Traps) + Cardio
Saturday = Cardio
Sunday = Rest
Why the hell you would want a whole day dedicated to biceps is beyond me.
I very much dislike the traditional 5-6 day bodybuilder split with one muscle group worked each day. Here are the main reasons why:
Bottom line: read the stickies and reformulate.
- A lot of time wasted on the arms. Not to suggest some direct arm work is bad, but certainly dedicated days for both biceps and triceps are not called for.
- Anterior dominance. I've yet to see someone take one of these 5 day splits and make something that equates to any kind of balance in opposing muscle groups and movement patterns.
- There is increasing support for higher frequency programs when it comes to training for size. There's a reason, and that's because it works. Again, not to suggest things should be looked at in black and white here. There is certainly a place in any bodybuilder's program for low frequency workouts. However, I'm willing to bet you've never tried anything at a higher frequency, and that's ignorant. It's a variable to manipulate just like any of the others.
- Too much damned time in the gym! You don't need to be in the gym 6 times a week lifting weights, so why would you be? First of all, there are other things in life you can devote your time to. Second of all, you need to spend some time recovering as well if you have any hopes of getting bigger.
Bottom line: read the stickies and reformulate.
why do you want to go everyday? Your body needs a break every couple of days. Try a 4 day split. Workout mon, tues, off wed, workout thur, fri, and weekend off.
because i feel i can give a better workout if i concentrate on each body part for its own day. i used to combine the days like your saying put i feel gassed out for example: when i finish back i dont feel that i can really hit my biceps very hard because they are fatigued, thats why i switched to this routine... why is this bad?
these are the exercises ive been doing, are these o.k.? all are 3/10
Legs:
leg press
angled leg press
leg extension
seated leg curl
lying leg curl
standing calf
seated calf
Back:
wide grip chins
wide lat front pulldown
one arm dumbell rows
t-bar rows
seated cable rows
Chest:
dumbell flat bench
dumbell incline bench
hammer strenghth decline
flys flat bench
Biceps:
standing widegrip barbell curls
preacher curls
dumbell preacher curls
cable curls
Triceps:
cable pressdowns
tricep press
dips
Shoulders/ Traps:
arnold presses
standing lateral raises
front dumbell raises
seated bentover dumbell laterals
hammer strength shoulder press
cable upright rows
dumbell shrugs
barbell shrugs
Legs:
leg press
angled leg press
leg extension
seated leg curl
lying leg curl
standing calf
seated calf
Back:
wide grip chins
wide lat front pulldown
one arm dumbell rows
t-bar rows
seated cable rows
Chest:
dumbell flat bench
dumbell incline bench
hammer strenghth decline
flys flat bench
Biceps:
standing widegrip barbell curls
preacher curls
dumbell preacher curls
cable curls
Triceps:
cable pressdowns
tricep press
dips
Shoulders/ Traps:
arnold presses
standing lateral raises
front dumbell raises
seated bentover dumbell laterals
hammer strength shoulder press
cable upright rows
dumbell shrugs
barbell shrugs
Metallibanger
Registered
You need many more exercises
Metallibanger
Registered
At least 2-3 more finishing exercises per bodypart. You could incorporate elastic bands, medicine ball, etc
I would say the amount of exercises they have picked out is sufficient so long as they have their routine periodized in such as way that they are continually progressing.
you have 4 different bicep curls, 2 different leg presses and 2 different leg curls when they all do the exact same thing (and no I am not saying bicep curls and leg curls are the same movement, I am saying to the individual bodypart they are). just stick to the bread and butter exercises: squat, deadlift, rows, pullups, bench, OH pressing, dips...then throw in a few extra isolation movements for fun. mess around with the set and rep scheme, RIs, intensities, throw in some supersets, trisets, anything like that. the 3x10 all the time will get monotonous.
read the stickies for more info like CowPimp said, they are excellent.
Metallibanger
Registered
What about elastic bands?
Go back and re-read my post. I explained why. Furthermore, go back and look at what you said. You said your biceps are too fatigued after you finish back. That's right! Because your biceps work hard when doing compound pulling movements. So guess what, you don't really need to do a whole lot of direct arm work for optimal gains in that department.
Furthermore, you have just listed split and exercise selection. I see nothing related to volume or intensity in the workout you have listed.
Metallibanger
Registered
. Do you think I do elastic band deadlifts?
I don't even know why I even look in this section anymore.
