My routine....what do ya think?

[Billie7]

Ok..I am probably going to get slammed for having to much volume, but let me say that it is workin, I have had lots of gains. But I guess I would like to know how to make it better? But am not willing to change the amount of day's I go... Any input would be great!...Thanks...


This is my routine, it is what I have been doin for a while, but I do change things up every other week. Usually change the order or take a few things out and put in a few different things.

I usually do 10 reps on most things, but sometimes the last set will only be 6-8.

Monday--Bi/Tri
DB standing curl..1st set 25lbs next 3.. 30lbs
BB standing curl...55lbs all 4 sets
cable curls...40lbs all 4 sets
seated BB curls...45 lbs all 4 sets
rope pulls..60lbs 2 sets..70 lbs 2 sets
Tricep's
DB Kick Back's...15lbs all 4 sets
BB skull crushers...35lbs 2 sets, 45lbs 2-sets
Rope pull downs...50lbs 2 sets..60lbs 2 sets


Tuesday--Chest
DB press...25lbs..30lbs..35lbs..40lbs
flys..2 sets 15lbs...2 sets 20lbs
DB pull overs..30lbs..35.lbs...40lbs..45lbs
Cable cross over...40lbs 2 sets..50lbs 2 sets
seated machine prss...35lb plates all 4 sets
Incline DB press...25lbs..30lbs..35lbs..40lbs
I try to do reg. bench every couple weeks.

Wednesday--Legs
Squats...85lbs(including bar weight)...95lbs...115lbs..135lb All of these ATG!
Lunges...35-40lb DB..all 4 sets
Leg press...250lbs..270lbs..290..310
Standing calf raise...160lbs 15 reps..140lbs 13 reps..130lbs 13 reps...120lbs 15 reps
seated calf raise...same as standing


Thursday--Back
Lat pull down..60lbs all 4 sets(front and back)
seated cable rows...90bls..100..100..110lbs
lying T-Bar rows...45lbs all 4 sets
back extentions...body weight, 4 sets of 15
V-Bar pull down...50lbs..60lbs..70lbs..60lbs
I use this other machine...I can't remember the name but you sit and pull back the weight. I use one arm at a time. I use 45lbs..55lbs...55lbs...55lbs
Pull ups, wide grip..I am still not good at these, I get a little assistace from the machine. 4 sets


Friday--Shoulders
Plate raises...35lbs
seated DB Press...25lbs..30lbs..35lbs..40lbs
Upright row BB...45lbs..55lbs...65...55
Push Press...55lb...65...75...85
Lying one are raise...10lbs all 4 sets
standing side lat. raise..15lbs all 4 sets

Right now my order is...
Mon-Chest
Tues-Bi/Tri
Wed.-Legs
Thurs-shoulders
Fri-Back
I also do 15 min. on tread before I lift, and have been tryin to do jump rope at least twice a week.

 

[Sweet_Dell]

Hello and welcome!!

I'm sure you'll get a lot of replies here so I'll just keep mine short and sweet. I would read the stickies in the Training forum. There is a ton of excellent information in there from some very knowledgable people who know their stuff! Guaranteed you'll learn lots if you take the time to go through it!

 

[mike456]

train movements not bodyparts
if you like to go to the gym frequently do an upper/lower 2xs a week

 

[Billie7]

train movements not bodyparts
if you like to go to the gym frequently do an upper/lower 2xs a week

Thank you, but I used to do "upper/Lower', it was good but not enough. And 2xs a week just isn't enough either. I do a lot of the Big Movements..Deadlifts, squats, Push Press, Lunges and been trying to learn Clean and Press. Thank you for your input though!...

 

[Billie7]

Hello and welcome!!

I'm sure you'll get a lot of replies here so I'll just keep mine short and sweet. I would read the stickies in the Training forum. There is a ton of excellent information in there from some very knowledgable people who know their stuff! Guaranteed you'll learn lots if you take the time to go through it!

Hi and Thank you!
I will have to take some time and go through them...Thanks! BTW....Nice Back!..

 

[Witchblade]

Welcome. I concur that you should read all the stickies here.

General comments:
- Yes, it's too much volume. Try keeping it to 6-7 exercises per workout maximum. 4 of those should generally be compound.
- Generally do compound exercises first.
- Focus on the compound exercises, like flat bench press, squats and deadlifts. Military press, pullups, dips, rows and some unilateral work are great too.

 

[Gazhole]

I think Mike meant do Upper/Lower 2 times a week, not 2 times a week total workouts. So:

Upper, Lower, Rest, Upper, Lower, Rest, Rest.

Which is 4 times a week rather than 2.

Its good you're doing compound movements, but theres still a lot of unnecessary isolation work in there too.

For example: why 4 types of curl? Replace 3 of them with a few good sets of chin ups and keep a standing barbell curl at the end if you have to.

Concentrate on really going balls out (ovaries out?) 3 or 4 times a week on 80-100% compound movements, and perhaps do 1 or 2 isolation movements at the end to finish off. This'll leave more time for rest, so you can keep the intensity up every time.

A lot of people here dont to any isolation at all, me included these days. If anything its helped rather than hindered.

Id either go with what Mike said about Upper/Lower, or do a fullbody 3x a week program.

Welcome also!

 

[Billie7]

Ok...I have been thinking about this routine, what if I did this....

Mon Chest/Tri
DB press or Bench
cable flys
pull overs
Incline bench
machine press
Skull crushers
DB behind head
Rope pull

Tues-shoulder
Plate raises
Push press
Standing side lat. raise
Lying one arm raise
DB press

Wed-Legs
Squat's
Lunges
Extensions/leg press
Standing calf raise

Thurs-Back/Bi
Lat pull down
Deadlifts
pull ups
machine ( I don't know what it's called, but you sit and pull back one or both handles)
Seated cable rows
BB curls
DB curls

Fri-Cardio
20 min tread
Farmers walks
jump rope
Maybe some rear delt work, because I am lacking.
Every thing is at 4 sets, between 10-8 reps.

 

[SamEaston]

Hi Billie, i just wondered where the hamstring exercises are? I train legs twice a week and i would recommend Good Mornings, RDL's and SLD's. I would also throw in hyper extensions for your lower back.

I truly think you are missing out on a fair bit of muscle growth potential by leaving these muscles out of your routine.

Best of luck!

 

[Billie7]

Hi Billie, i just wondered where the hamstring exercises are? I train legs twice a week and i would recommend Good Mornings, RDL's and SLD's. I would also throw in hyper extensions for your lower back.

I truly think you are missing out on a fair bit of muscle growth potential by leaving these muscles out of your routine.

Best of luck!

Actually my ham's are in pretty good shape, I do walking lunges everyweek with 35-40lb DB's, for about 5 months now or so. I really believe thats why my squat has gotten much better. I also have done hyper extensions, but just not lately. Tryin to change things up a bit. I have been thinking about doing Good morinings though, I have never done them.....Thank you!...

 

[Double D]

Add shoulders w/ chest and tris and u got er.

 

[Billie7]

Add shoulders w/ chest and tris and u got er.

I need lots more work on my shoulders, I don't think I could really hit either one hard enough if I was to do them both together. I really think shoulders need their own day....But other than that, you think this routine is better?..Thank you!...

 

[Double D]

I still think your doing far to many exercises. And I do think shoulders go on your first day. Ever think maybe your overdoing your shoulders and thats why they need work? I am going to bow out of this one and let others help you, because I think you've heard enough from me. Lets get P funk in on this.

 

[Billie7]

I still think your doing far to many exercises. And I do think shoulders go on your first day. Ever think maybe your overdoing your shoulders and thats why they need work? I am going to bow out of this one and let others help you, because I think you've heard enough from me. Lets get P funk in on this.

Sorry if I am being a pain in the ass, but I have never really done a whole lot for my shoulders, just the last 5 months or so I have dedicated a whole day to shoulders. I just can't see how doing only 3-4 exercises a day and only 3 day's a week is really going to help me....Sorry again for being a pain!...

 

[fUnc17]

WAY WAY WAY too much volume and too many isolation movements. Your going to burn out quick if you do that routine more than 2 weeks. Read the stickies on top of the training forum

 

[Billie7]

WAY WAY WAY too much volume and too many isolation movements. Your going to burn out quick if you do that routine more than 2 weeks. Read the stickies on top of the training forum

I have been doing this type of routine for over 5 months, and before that it was similar but just 4 day's instead of 5...I have been lifting for over 6 years, theres no way I am burning out, Love it to much!...

 

[camarosuper6]

Yea.

Too much volume for a guy your size. No offense of course, Im sure your doing well but if you really want to build a solid foundation, drop about 70 percent of these exercises.

Get your big mass movers up to decent numbers, and when your happy with your size and strength, start incorporation more movements in relation to the bodypart you want to emphasize.

Monday do push movements

bench
Squat
Military Press

Wed do Pulls

Rows
Chins
Deadlifts

Fri do push again , but if you want variety do diff movements

Dips
Standing Press
Leg Press


Etc.

 

[fUnc17]

I have been doing this type of routine for over 5 months, and before that it was similar but just 4 day's instead of 5...I have been lifting for over 6 years, theres no way I am burning out, Love it to much!...

Then its no wonder why you are having trouble making gains, you've been doing the same thing over and over for the past 6 months+

Sooner or later your body adapts to your training program and you need to challenge it in a new way to stimulate change, but hey if its working for you and you can handle that volume go right ahead.

Just sounds silly to me to make a thread for people to critique your program if your set on keeping it

 

[Billie7]

Yea.

Too much volume for a guy your size. No offense of course, Im sure your doing well but if you really want to build a solid foundation, drop about 70 percent of these exercises.

Get your big mass movers up to decent numbers, and when your happy with your size and strength, start incorporation more movements in relation to the bodypart you want to emphasize.

Monday do push movements

bench
Squat
Military Press

Wed do Pulls

Rows
Chins
Deadlifts

Fri do push again , but if you want variety do diff movements

Dips
Standing Press
Leg Press


Etc.

You call me a guy and say No Offense!....Nice!....

 

[Billie7]

Then its no wonder why you are having trouble making gains, you've been doing the same thing over and over for the past 6 months+

Sooner or later your body adapts to your training program and you need to challenge it in a new way to stimulate change, but hey if its working for you and you can handle that volume go right ahead.

Just sounds silly to me to make a thread for people to critique your program if your set on keeping it

I do want people to critique, that's why I changed the routine a bit. Maybe it needs more work, but I can't deny that what I have been doing has been working. I have had lots of gains, just last night I did much better on squat's! I am just tryin to figure out what will work better, but am a bit scared that if I drop things to much I will lose what I have....

 

[camarosuper6]

LMAO

I just now noticed your a chick.


Sorry

 

[Gazhole]

I do want people to critique, that's why I changed the routine a bit. Maybe it needs more work, but I can't deny that what I have been doing has been working. I have had lots of gains, just last night I did much better on squat's! I am just tryin to figure out what will work better, but am a bit scared that if I drop things to much I will lose what I have....

I felt like that when i went from training bodyparts to higher frequency training programs last year.

From making a simple, compound-oriented program i've made more gains in the last 12 months than the previous 2 years combined. In strength, size, and conditioning.

You've just got to do it, dont think about what you could lose, think about what you could gain. And if worst comes to worst (which it wont if you listen to these guys) your gains wont be lost forever, will they? If you can lose it, you can get it back.

But trust me, its a moot point anyway. 6 compound exercises per workout in a fullbody program is far better than 3 compound exercises and 6 isolation anyday.

 

[Billie7]

I felt like that when i went from training bodyparts to higher frequency training programs last year.

From making a simple, compound-oriented program i've made more gains in the last 12 months than the previous 2 years combined. In strength, size, and conditioning.

You've just got to do it, dont think about what you could lose, think about what you could gain. And if worst comes to worst (which it wont if you listen to these guys) your gains wont be lost forever, will they? If you can lose it, you can get it back.

But trust me, its a moot point anyway. 6 compound exercises per workout in a fullbody program is far better than 3 compound exercises and 6 isolation anyday.

Ok...so, if you don't mind, how would you make the routine? But I still have to go 5 day's a week, that I will not change...I like my time away, the gym is my stress free zone!...

 

[Double D]

Why dont you just go with weights for 4 days and do some bw circuit things for 2 days?

 

[Billie7]

Why dont you just go with weights for 4 days and do some bw circuit things for 2 days?

That would be 6 day's of working out then?..But that is kinda how I put that new routine, the first 4 days are weights and friday would be more cardio type stuff...jump rope,farmers walks,tread.....

 

[Double D]

Personally you know where I stand. And I say 3-4 days working with weights is enough for anyone. If you would like to ad bodyweight only stuff then feel free. But farmer walks are not bodyweight and rear delt work is not bodyweight.

 

[Bakerboy]

You could try a 4 day olympic lifting type program
2 days lifting + 1 day cardio or sprints + 2 days lifting + 2 days rest.

You said in your previous posts that you would like to try cleans.

 

[Billie7]

Personally you know where I stand. And I say 3-4 days working with weights is enough for anyone. If you would like to ad bodyweight only stuff then feel free. But farmer walks are not bodyweight and rear delt work is not bodyweight.

So basically do just Tread, jump rope, push ups, pull ups/chin ups.. I don't do a whole lot of cardio, so not sure whay else to put in. I do push ups usually twice a week, but I could just put them in on cardio day. I don't run, have stomach problems that irritate me when I run....Thanks again for your help..Everyone!..

 

[Double D]

Things such as burpees, birddogs, planks, etc. I am not the best with bw exercises. I am not sure but I think Bakerboy knows alot of them along with a ton of other guys. I have been your boring old powerlifter for a while. Or well thats what I lift for anyways.

 

[LT81]

Personally I don't believe in that "Too much Volume" stuff.If it works for you than it works.I feel just like your body adapts to resistant training(muscle growth)it can also adapt to the amount of work it has to do.I'm not saying overnight but over time it can happen.Its all about trial and error and consistantly changing your routine after a set period,regardless of whatever type of training you do.
One thing I can say is hit your primary compound movements 1st before you isolate.Like ex. squat before you do leg ext. or whatever.
I'm curious to know what you train for.For yourself or do you compete in a sport?