Help evaluate my new routine please? (newbie)

[TattooedCarrot]

Hi, just started getting back into shape after about 5 years of bad habbits and sputtered attempts to make it to the gym. I started back a couple weeks ago and this is the routine I've settled into. I'm 35, male, 6'0, 170, and now 16% BF. I mostly want to add some muscle, not looking to get huge like a heavy body builder, just want to have a more muscular look. Then a few months from now after I've added a few pounds I'll look to cut the BF down more. Anyway, I've noticed a lot of you guys only work one body part per week, is mine ok or too much? It feels good, I just don't want to be over training and slowing my progress.

Thanks for your input, TC


Friday Chest/Shoulders/Triceps
Saturday Back/Biceps/Legs/Cardio
Sunday abs
Monday Chest/Shoulders/Triceps
Tuesday Back/Biceps/Legs/Cardio
Wednesday abs
Thursday Off

Chest
Flat bench 3 x 8-10
Incline Bench 3 x 8-10
Dips 3 sets max reps

Shoulders
Military press 3 x 8-10
Arnold dumbbell press 3 x 8-10
Seated bent dumbbell row (not sure what its called, hits rear delts) 3 x 8-10

Triceps (this muscle grows fast on me)
Any exercise 4-6 x 8-10

Back
Pull-ups/Chin-ups mix 3-4 sets max reps
Bent Row (barbell or dumbbells) 3 x 8-10
Seated lat pull down (in front, not behind neck) 3 x 8-10

Biceps (slow growing muscle for me)
Standing barbell curl 4 x 8-10
Standing dumbbell hammer curls 4 x 8-10

Legs
Squats 4-6 x 10-12

Cardio
20 minutes fast/low impact

 

[rburton]

I have used a similar routine in the past but w/less volume. At my present stage of development, I wouldn't be able to recover from the volume that you are using, but if you find that it works for you, continue using it.

 

[TattooedCarrot]

Well, I'm a newbie back to this and not sure I really had a grasp on the smarts behind training way back when I did lift. For a thin frame out of shape person would you consider that I'm doing too many exercises? Or too much at once? I'm not sure what you meant about volume but you think I might be over-doing it? Please let me know your thoughts and thanks for the help.

 

[rburton]

Volume refers to the number of sets performed for any given exercise or bodypart; frequency refers to how often an individual trains.

If you want to work each bodypart 2 x per week, you may need to consider reducing the number of sets to 4-5 for a major bodypart (e.g. back) and 2-3 for a smaller part, such as triceps, during each workout. Another option would include--but is not limited to--working each bodypart 1 x per week at your current level of volume. though I think you should include some ab and calf work. For instance, a M/W/F split of chest/delts/triceps (M), legs/abs (W) and back/biceps (F) may be useful.

Regardless of my suggestions, if you are able to recover adequately and make progress, your current routine may be beneficial to you. However, your posts sugeests that you may be a hardgainer, and if that is the case, you may want to work upper body one workout and lower body during another workout. Each workout should be 3-5 days apart and should consist of approximately 10 total sets per workout. You could even use your current routine and alternate the two workouts with 3-5 days between the sessions, albeit with less volume.

 

[TattooedCarrot]

I think you're right. Yesterday was my first hard workout on this routine (last few weeks were light and getting re-acclimated), and I must say it was an ass kicker. But in a good way, I haven't had a good pump like that in a while. But I feel I need more than 2 days recovery time if I'm going to be hitting it that hard. I'm going to do some rearranging a bit. Thing is I???m trying to work it around my wacky work schedule that seems to put total body workout in 3 days and rest for 4. Is that too long to be off, 4 days? That means I'm hitting each group hard exactly once every 7 days. Additionally, I ride a bike at work for 10 hours on Friday, Sat, Sun, and sometimes Mon. It???s mostly cruising with intermittent bursts of sprinting (police officer).

As for lower body, I have neglected it for years and I think the squats are going to be more than plenty at first. As for calves, mine are rather large and developed for my thin physic - always have been. So if I work them too much they'll look disproportionate to my chicken thighs. I do go to my toes at the top of my squat to keep them working a little bit, I just don't blast them. And I do have abs already in there a couple times per week.

Is this any better? I guess I'm trying to designate a specific day for each group, rather than a rotating 5 days schedule or something.


Friday Chest/Shoulders/Triceps
Saturday abs/cardio
Sunday Back/Biceps/Legs
Monday abs
Tuesday off
Wednesday off
Thursday off

Thanks for the input, and any more is welcome. - TC

 

[rburton]

I think that looks good, dependent upon number of sets during your workouts.

I can relate to your schedule. I work fulltime as a teacher an athletics director plus I am attending graduate school 3 evenings per week, thus I am following a routine consistent w/my suggestions. I work upper body one day and lower body on another day. These days are separated by 2-5 rest days, depending on my schedule for the week.

I have followed such a routine for three years, and this is after a four year lay-off from training. I was weak and tired at first, too. However, I have made some good gains during this time. So, at my age (41) and schedule I can recover only with this type of routine.

Keep at it--it appears that you are on the right track, and I am glad to have helped, however little it may have been.