My New Routine (How's it sound?)

[SportinStyle]

Monday ------ ***Everything based on 6-8 reps***
Chest ------
Cable Fly (x3)
Bench Press (x3)
Incline Bench (x3)
Decline Bench (x3)

Back ------
Close Grip Pulldown (x3)
Pull Overs (x3)
Front Pulldown (x3)

Tuesday ------ OFF DAY ******************

Wendsday ------
Biceps ------
[Superset] Cable Curl (x3)
Pull Downs *Not really positive on name*(x3)
Preacher Curls (x3)

Triceps ------
[Superset] Cable Pulldown (x3)
[Superset] V-Bar Pulldown (x3)

Thursday ------ OFF DAY ******************


Friday ------
Shoulders ------
Front Raises (x3)
Side Raises (x3)
Shoulder Press (x3)

Legs and Abs ------
Calf Raises (x3)
Leg Press (x3)
Crunches (60x2)
Twists (60x2)
Cable Side Raise (x3)

Saturday ------
Boxing/Swimming (45m-1h)

Sunday ------ OFF DAY ******************

Tell me if it looks good!

 

[Subliminal]

No Squats

 

[SportinStyle]

lol, I don't even do legs... they arn't really important to me except a little bit just to stay in proportion.

 

[Subliminal]

lol, I don't even do legs... they arn't really important to me except a little bit just to stay in proportion.

Wow man...You really should work your legs just like any other body part. I used to think the same way, which I regret now considering how high my squat could probably be. I hate that freeking leg press, infact I try not to use machines over free weights...but thats me, and your you...so do what you want

 

[SportinStyle]

I dunno, I might add it in, I would like some quads like Will Smith (watching I, Robot made me realize legs arn't that bad).

 

[SportinStyle]

So, can anyone tell me if this is a good routine or not, not considering the legs part?

 

[Vital Signs]

DUDE,... Ya gotta train your legs! There's nothing better than sliding into a pair of Levis 901s and feeling your legs and ass trying to split the seams..!

I know a few BBers who only train their upper body, and ignore their legs, because they love that upper-body pump..! If you dont' train your legs along with your upper body, your gonna look out of proportion,... and eventually you will regret it. Your body is gonna look like crap..!

 

[SportinStyle]

Ok well lets just say I do work my legs, is this routine good?

 

[yellowmoomba]

Your routine looks decent. Here are a few suggestions:

1)I'd add a "row type" exercise on your BACK day along with deadlifts. You could cut out the CG Pulldowns or just do one set of CG rather than three.

Example of a BACK Workout that I like:

Deadlifts - 2 sets
Pulldowns or Weighted Pullups - 2 sets
Seated Row or Single DB Row - 2 sets
CG Pulldown - 1 set
Pullover - 1 set

8 sets should be enough for your back

2)Seriously consider doing Squats and SLDL's for your legs

3) I saw you had front and side raises for your shoulders but I don't see anything for your Traps or rear delts...?? What about adding in Shrugs, upright rows, reverse pec dec or bent over lateral raises (pick one or two) to make sure you keep things balanced.

Just my $0.02

 

[trHawT]

Legs supply hormones throughout your whole body (to other muscles) when worked. If you're stalling in size or weight, that could be the problem.

 

[madden player]

...Tell me if it looks good!

The routine looks good. You will gain upperbody strength and size from this routine if you train smart/hard and you diet is sound.

But like everyone else said where's the squats??...Seriously squats will make those upperbody gains come much faster.

 

[madden player]

***Everything based on 6-8 reps***

Also 6-8 reps is fine and some may argue that it is the best rep range for gaining size and strength but I would do 15+ reps for my first set, 10-12 reps second set and 6-8 reps for your third and final set. An optional 4th set of 6-8 reps would be just fine.

The reason for using different loads and reps is that it will force your body to recruit more muscle fibers which will make your workouts more productive (faster gains!!).

 

[SportinStyle]

Well I guess I will add in shrugs and squats, JUST FOR YOU GUYS!

 

[Run4Life]

Good, cause you don't want chicken legs do ya?

 

[SportinStyle]

Already got 'em, but no... I don't want 'em!

 

[Pierzin]

did no one mention the cardio? Shouldnt he cut the cardio to help muscle recovery?

 

[cjrmack]

did no one mention the cardio? Shouldnt he cut the cardio to help muscle recovery?

I only see one hour of cardio a week. I do not think he needs to cut that.

 

[SportinStyle]

I probably wouldn't even do cardio, I just want a reason to be in the gym

Anyone think I should cut the supersets of biceps and tris out of every workout and just do it every other week? I overtrained before... and right now I am losing pounds of muscle by the day... and I never wanna do this again.

 

[Pierzin]

Your routine looks decent. Here are a few suggestions:

1)I'd add a "row type" exercise on your BACK day along with deadlifts. You could cut out the CG Pulldowns or just do one set of CG rather than three.

Example of a BACK Workout that I like:

Deadlifts - 2 sets
Pulldowns or Weighted Pullups - 2 sets
Seated Row or Single DB Row - 2 sets
CG Pulldown - 1 set
Pullover - 1 set

8 sets should be enough for your back

2)Seriously consider doing Squats and SLDL's for your legs

3) I saw you had front and side raises for your shoulders but I don't see anything for your Traps or rear delts...?? What about adding in Shrugs, upright rows, reverse pec dec or bent over lateral raises (pick one or two) to make sure you keep things balanced.

Just my $0.02

I agree. I think the lower back is perhaps the most neglected muscle group.
I you want growth, work your legs, like everyone suggests. The next major group with the most body weight is your back. I hadn't thought about that, until P-funk mentioned it another thread, but it makes sense.
I would also keep looking for different exercises every couple of weeks, to keep it fresh, so the body doesn't have time to adapt. Traps and rear delts are huge, don't neglect them, unless you wanna be hunched over. hehe.
If I am not mistaken, aren't the rear delts the largest of the shoulder group?

Good luck, and stuff your face. Looks like you'll need to.

 

[SPIKE1257]

Anyone think I should cut the supersets of biceps and tris out of every workout and just do it every other week? I overtrained before... and right now I am losing pounds of muscle by the day... and I never wanna do this again.

You're doing supersets ? How advanced are you ? You may want to cut the supersets, keep it simple.. Stick with the basics. for now forget the forced reps, the supersets, the giantsets and all that.