How does this look?

[gogo]

Hey, please leave comments on this routine, I am not sure if it is enough but here it goes...

Monday, Biceps/Back
Dumbell Curl
Incline Dumbell Curl
Preacher bar curl
Deadlift
(maybe throw in bent over rows or chinups.)


Wednesday, Shoulders/Legs
Leg extensions
Squats
Shoulder press
shrugs
front raises or maybe lateral raises (which is better)

Friday, Chest/Triceps)
bench press
incline Dumbell Fly's
tricep Pull down
skull crushers

Ok thats my workout, just curious if it looks good and is enough... with only three days . Am i taking too much time off?

 

[min0 lee]

I'm no pro at this bit you should start with back before arms. In BB theory your soppposed to work the large muscle groups first.

 

[soxmuscle]

you're back day is absolutely horrid. Forget all those curls, add in the rows and chin-ups without question.

also as min0 said, larger muscles first, smaller ones second(back and then bis), and excercise wise, compound excercises first and isolated excercises second(squat and then leg extensions).

 

[gogo]

you're back day is absolutely horrid. Forget all those curls, add in the rows and chin-ups without question.

also as min0 said, larger muscles first, smaller ones second(back and then bis), and excercise wise, compound excercises first and isolated excercises second(squat and then leg extensions).

Ok , this is why I posted lol , im new at this, ive been lifting on and off for a while but I am just now getting serious about puting on some mass i am currently 6'0 and 167 pounds. So i will add rows and chin ups, and u dont think i need all the curls? what do you suggest then?

Plus whatabout the other days how do they looks, i will put squates before extensions and larger muscles first.

 

[min0 lee]

I was recommended a program and I also see a member with something similar. You can use his method and see if it works for you. Hold on, I'll look for it.

 

[min0 lee]

Take a look here Stu's Journal

With apologies to Stu.

 

[gogo]

ok, Thanks.

 

[BigDyl]

ok, Thanks.

Holy shit, you're Mario!

 

[min0 lee]

Let us know how it goes and don't be afraid to keep asking questions.

 

[gogo]

Awsome thanks man! i like the idea in that journal of having atleast one core exercise per workout (squats, rows, deadlifts, flat BB bench) , so ive got that right with my routine i just need to put all these excercises before the other ones, use the other non core exercises to finish off. And should i take off a few of these bicep exercises? I guess well see how tired i am after the deads rows and chin ups

 

[min0 lee]

Holy shit, you're Mario!

That's what I thought.

 

[gogo]

That's what I thought.

hahaha was that not a great choice for an avatar or what!!

 

[min0 lee]

hahaha was that not a great choice for an avatar or what!!

It caught my attention.

 

[Dale Mabry]

It's Mario Jeremy.

Yeah, your routine is a bit off. On top of what has already been said, you need to work your hammies which you don't seem to do with legs. Possibly stiff-legged deadlifts could be an option, or reverse hypers, but few places have that machine. Also, wrt shoulders, front raise and lateral raise are 2 totally different movements and which you would choose to do would be based on how you look, which we don't know. I would do maybe front/lateral/rear delt raises, but just do fewer sets since you are doing three. Once you know which is a weak point, focus on that. People typically neglect the rear delts if that helps. I would also prolly throw dips in there for tris, or maybe close grip presses, not a big fan of skull crushers.

 

[min0 lee]

It's Mario Jeremy.

 

[gogo]

It's Mario Jeremy.

Yeah, your routine is a bit off. On top of what has already been said, you need to work your hammies which you don't seem to do with legs. Possibly stiff-legged deadlifts could be an option, or reverse hypers, but few places have that machine. Also, wrt shoulders, front raise and lateral raise are 2 totally different movements and which you would choose to do would be based on how you look, which we don't know. I would do maybe front/lateral/rear delt raises, but just do fewer sets since you are doing three. Once you know which is a weak point, focus on that. People typically neglect the rear delts if that helps. I would also prolly throw dips in there for tris, or maybe close grip presses, not a big fan of skull crushers.

Ok how does this looks I changed a few things, like i said before i have bee working out on and off for awhile, but one thing i always lacked in my routines was shoulders. I am not sure what else to do for tries.. i guess a close grip bench press.. i dunno i dont have a machine to do dips on at the gym.

Monday, Biceps/Back
Deadlift
bent over rows
chinups
Dumbell Curl
Incline Dumbell Curl
Preacher bar curl



Wednesday, Shoulders/Legs
Squats
stiff leg deadlifts
Leg extensions
Shoulder press
shrugs
front raises
lateral raises
(maybe rear raises later on if i need it)

Friday, Chest/Triceps)
bench press
incline Dumbell Fly's
close grip press or tricep kickbacks
tricep Pull down
skull crushers?? ive never tried this excercise

how does that look ??



MARIO JEREMY

 

[CowPimp]

Monday, Biceps/Back
Deadlift
bent over rows
chinups
Dumbell Curl
Incline Dumbell Curl
Preacher bar curl

I think it's totally unecessary to do so many different kinds of curls, but whatever. Curl away if you really think it's that important. My suggestion is to throw some hammer curls in there somewhere to replace one of the movements if you really must do so many.

Wednesday, Shoulders/Legs
Squats
stiff leg deadlifts
Leg extensions
Shoulder press
shrugs
front raises
lateral raises
(maybe rear raises later on if i need it)

Looks fine to me.

Friday, Chest/Triceps)
bench press
incline Dumbell Fly's
close grip press or tricep kickbacks
tricep Pull down
skull crushers?? ive never tried this excercise

I say go with CG bench presses and do them right after standard bench presses. Then 2 isolation movements for the triceps would be fine to finish it off.

Also, some of my favorite exercises for tricep are overhead DB extensions and tate presses.

 

[gogo]

Thanks for the inpute cow pimp!

yea alot of curls, lol i think im gonna just stick to incline's and preachers and as far as CG bench press's go im not sure how to do that excercise ... i tried searching for it but didnt come up with anything visual , as in pictures. meh.

 

[CowPimp]

Thanks for the inpute cow pimp!

yea alot of curls, lol i think im gonna just stick to incline's and preachers and as far as CG bench press's go im not sure how to do that excercise ... i tried searching for it but didnt come up with anything visual , as in pictures. meh.

It's not too tough. Just do a bench press with your hands close together and keep your elbows tucked in. The grip width I use is whatever leaves my arms right at my sides. Think military style pushups.

 

[min0 lee]

Lie back on a flat bench and grasp the middle a
barbell with an overhand grip, hands inside your
shoulders. Press the bar upward until your arms
are fully extended but not locked out.​

 

[min0 lee]

Lower the to your mid-chest. As you come down,
focus on keeping your arms close to your torso.
Return to the start position

 

[gogo]

Ok.. ic ic i know now what it is close grip bench press ( CG) hahaha im a dumbass... but it was late last night i was tired