Hows My Routine Look?

[FreeDirt]

Monday: Chest, Shoulders & Triceps

Chest:
Dumbbell Bench Press (2 sets 8-12 reps)
Incline Dumbbell Bench Press (2 sets 8-12 reps)
Decline Dumbbell Bench Press (2 sets 8-12 reps)
Incline Dumbbell Flyes (2 sets 8-12 reps)
Decline Dumbbell Flyes (2 sets 8-12 reps)

Shoulders:
Dumbbell Shoulder Press (2 sets 8-12 reps)
Power Partials (2 sets 8-12 reps)
Front Two-Dumbbell Raise (2 sets 8-12 reps)
Arnold Dumbbell Press (2 sets 8-12 reps)
Seated Bent-Over Delt Raise (2 sets 8-12 reps)

Triceps:
Decline Dumbbell Triceps Extension (2 sets 8-12 reps)
Overhead Triceps Extension (2 sets 8-12 reps)
Bench Dips (Max Reps)
Seated Triceps Press (2 sets 8-12 reps)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Wednesday: Back & Biceps

Back:
Bent Over Two-Dumbbell Row (2 sets 8-12 reps)
Lawnmower (2 sets 8-12 reps)
One-Arm Dumbbell Row (2 sets 8-12 reps)
Elbows-Out Lawnmower (2 sets 8-12 reps)
Seated Bent-Over Back Fly (2 sets 8-12 reps)

Biceps:
Dumbbell Bicep Curls (8-10 Reps)
Hammer Curls (8-10 Reps)
Concentration Curls (8-10 Reps)
Open Arm Curl (8-10 Reps)
Static Arm Curl (16 Reps)
Twenty-Ones (21 Reps)
One-Arm Cross-Body Curl (8-10 Reps)
Curl Up/Hammer Down (8-10 Reps)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Friday: Legs & Back

Legs:
Leg Extensions (8-10 Reps)
Dumbbell Lunges (8-10 Reps)
Dumbbell Squat (8-10 Reps)
Dumbbell Rear Lunge (8-10 Reps)
Lying Leg Curls (8-10 Reps)
Standing Dumbbell Calf Raise (8-10 Reps)
Calf-Raise Squat (8-10 Reps)

Back:
Seated Bent-Over Back Fly (8-10 Reps)
Lawnmower (8-10 Reps)
Back Fly (8-10 Reps)
Elbows-Outs Lawnmower (8-10 Reps)

And Tuesdays, Thursdays and Saturdays are my cardio days. Hows it look?

Also don't get thrown off by the intensity, I'm used to it and I can handle it. This is a slight variation to my previous routine to avoid plateau.

 

[OutWhey]

What are you goals? Looks more like a cardio session to me.

 

[Gazhole]

Honest opinion? It looks absolutely terrible.


1 - Far too many exercises. Whats the point of all these variations? Do you just get bored easily? Stick to a few exercises and really work on improving them.

2 - Too much pushing compared to pulling. This goes for upper body and lower body. Where are the deadlifts? You need a much better balance in this program.

3 - Too much upper body compared to leg work, same as above - you need a balance. Your legs are half your body so train them equally!

4 - Too much isolation, especially arm work. Isolation is all fine and good, but you have about as much isolation as you have compound exercises.

5 - No variation in rep ranges at all. You're probably plateauing because you're doing the same rep ranges all the time. Look into program periodization.

6 - You only have one rest day a week. This isn't good. You improve when you rest, not when you workout. Take more rest days. At least 3 rest days a week.


I don't know where you got the idea for this program, but damn it needs a lot of work. What are your goals?

 

[vortrit]

That is a lot of volume!

I wouldn't do my back more than once a week either.

 

[Phineas]

Honest opinion? It looks absolutely terrible.


1 - Far too many exercises. Whats the point of all these variations? Do you just get bored easily? Stick to a few exercises and really work on improving them.

2 - Too much pushing compared to pulling. This goes for upper body and lower body. Where are the deadlifts? You need a much better balance in this program.

3 - Too much upper body compared to leg work, same as above - you need a balance. Your legs are half your body so train them equally!

4 - Too much isolation, especially arm work. Isolation is all fine and good, but you have about as much isolation as you have compound exercises.

5 - No variation in rep ranges at all. You're probably plateauing because you're doing the same rep ranges all the time. Look into program periodization.

6 - You only have one rest day a week. This isn't good. You improve when you rest, not when you workout. Take more rest days. At least 3 rest days a week.


I don't know where you got the idea for this program, but damn it needs a lot of work. What are your goals?

This is everything you need.

 

[Phineas]

Monday: Chest, Shoulders & Triceps

Chest:
Dumbbell Bench Press (2 sets 8-12 reps)
Incline Dumbbell Bench Press (2 sets 8-12 reps)
Decline Dumbbell Bench Press (2 sets 8-12 reps)
Incline Dumbbell Flyes (2 sets 8-12 reps)
Decline Dumbbell Flyes (2 sets 8-12 reps)

Shoulders:
Dumbbell Shoulder Press (2 sets 8-12 reps)
Power Partials (2 sets 8-12 reps)
Front Two-Dumbbell Raise (2 sets 8-12 reps)
Arnold Dumbbell Press (2 sets 8-12 reps)
Seated Bent-Over Delt Raise (2 sets 8-12 reps)

Triceps:
Decline Dumbbell Triceps Extension (2 sets 8-12 reps)
Overhead Triceps Extension (2 sets 8-12 reps)
Bench Dips (Max Reps)
Seated Triceps Press (2 sets 8-12 reps)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Wednesday: Back & Biceps

Back:
Bent Over Two-Dumbbell Row (2 sets 8-12 reps)
Lawnmower (2 sets 8-12 reps)
One-Arm Dumbbell Row (2 sets 8-12 reps)
Elbows-Out Lawnmower (2 sets 8-12 reps)
Seated Bent-Over Back Fly (2 sets 8-12 reps)

Biceps:
Dumbbell Bicep Curls (8-10 Reps)
Hammer Curls (8-10 Reps)
Concentration Curls (8-10 Reps)
Open Arm Curl (8-10 Reps)
Static Arm Curl (16 Reps)
Twenty-Ones (21 Reps)
One-Arm Cross-Body Curl (8-10 Reps)
Curl Up/Hammer Down (8-10 Reps)
----------------------------------------------------------------------------------------------------------------------------------------------------------------------

Friday: Legs & Back

Legs:
Leg Extensions (8-10 Reps)
Dumbbell Lunges (8-10 Reps)
Dumbbell Squat (8-10 Reps)
Dumbbell Rear Lunge (8-10 Reps)
Lying Leg Curls (8-10 Reps)
Standing Dumbbell Calf Raise (8-10 Reps)
Calf-Raise Squat (8-10 Reps)

Back:
Seated Bent-Over Back Fly (8-10 Reps)
Lawnmower (8-10 Reps)
Back Fly (8-10 Reps)
Elbows-Outs Lawnmower (8-10 Reps)

And Tuesdays, Thursdays and Saturdays are my cardio days. Hows it look?

Also don't get thrown off by the intensity, I'm used to it and I can handle it. This is a slight variation to my previous routine to avoid plateau.

Chicken legs -- it's what's for dinner.

 

[PushAndPull]

Need to add some more bicep work

 

[FreeDirt]

What are you goals? Looks more like a cardio session to me.

I'm trying to stay lean, but build a decent amount of muscle.

Honest opinion? It looks absolutely terrible.


1 - Far too many exercises. Whats the point of all these variations? Do you just get bored easily? Stick to a few exercises and really work on improving them.

2 - Too much pushing compared to pulling. This goes for upper body and lower body. Where are the deadlifts? You need a much better balance in this program.

3 - Too much upper body compared to leg work, same as above - you need a balance. Your legs are half your body so train them equally!

4 - Too much isolation, especially arm work. Isolation is all fine and good, but you have about as much isolation as you have compound exercises.

5 - No variation in rep ranges at all. You're probably plateauing because you're doing the same rep ranges all the time. Look into program periodization.

6 - You only have one rest day a week. This isn't good. You improve when you rest, not when you workout. Take more rest days. At least 3 rest days a week.


I don't know where you got the idea for this program, but damn it needs a lot of work. What are your goals?

Lol, yeah I've read way too many articles that say THEIRS is the right one, I just took shit from a little bit of everything. My goals are to stay lean and build muscle. I'm just not sure what to do (obviously). I want a program with a decent amount of volume though, I can't bear these short workouts.

That is a lot of volume!

I wouldn't do my back more than once a week either.

Ok.

Thanks for the responses ya'll. Now are their any suggestions on what program I should do? I'd prefer something without the use of barbells, 1.) I prefer dumbbells for my chest workout and 2.) With squats and things like that I have permanent back and knee injuries due to sports, so it's extremely hard for me to do some of these exercises.

 

[LAM]

compound exercises with barbells are optimum for strength and mass why would not want to use them?

 

[Built]

What kind of back and knee injuries do you have, FreeDirt? You're posting on a board full of lifters with a lot of injuries in our collective backgrounds. I have herniated discs, torn labrums in both hips and a lower spine deformity and I manage to squat and deadlift at least 185 lbs - because I'm careful.

I also weigh 143lbs, I'm dieting and I'm a middle-aged woman with arthritis.

When was the last time you tried deadlifts? You might not be able to set any records, but I can't help but think you'd be able to strengthen your back by performing them with whatever amount of weight your body will allow you to handle safely.

 

[Gazhole]

Great responses by LAM and Built. Exactly what i was about to say. Except the part about being a middle aged woman - thats only true on weekends.

But seriously, Squats and Deadlifts - if done correctly - will only help your injuries unless they're incredibly severe, in which case you probably can't walk properly either.

 

[OutWhey]

I am beginning to see people in this
sport are starting to complicate things
more than it needs to be.
Sure it is grea to trying new things but
in all honesty...I perform the same exercises
as I did five years ago. You do not need to
constantly change routine up.
The only change I incorporate in my routine
involves changes in volume, form, sets, rep,
rest period, time in gym versus time out of gym, and etc..

I always lift heavy and smart whether it is
set of 6-8 or 15-20..it is always very intense.
It is about making constant progress in the gym.

Nothing beats compound movements and major
isolation movements.

You need to make sure your having fun in the
gym. If you not having fun, then why do it?