My Routine

[Scorpion]

I started getting serious lifting about 2 months ago. Since then my bench has gone up about 30 lb and have gained some definition, but maintained the same weight. I run 1/4 mile before working out to warm up and 3/4 to 1 mile for cardio. Well here it is.

Day 1: Chest/Tris/Bis

Bench Press(Cycle A)
Decline Bench(4X10)
Chest Press(4X10)
Machine Dips(4X10)
Machine Flys(4X10)
Tricep Pushdown(4X10)
EZ Bar Curls(4X10)
Skull crushers(4X10)
Some other tricep exercise not sure what its called(4X10)

Day 2: Leg/Back/Shoulder

Leg Press(3X10)
Leg Extensions(4X10)
Leg Curl(4X10)
Seated Calf Raises(4X10)
Lat Pulldown(4X10)
CG Pulldown(4X10)
Some other back exercise dont know its name(4X10)
Push-presses(4X10)
Dumbbell military presses(4X10)

Day 3: Same as day 1 except a little less intense

Day 4: Same as day 2 except a little less intense

Day 5: Abs and additional cardio if needed

Day 6 and 7: Rest

 

[Seanp156]

That looks like it might be too many sets in one day to me... Maybe want to lower some of the reps as well?

Also, are there reasons for not having squats and deadlifts? You might want to add a 3rd or even 4th day to spread your workouts throughout the week, I think right now you may be overtraining a little.

 

[Uzi9]

I started getting serious lifting about 2 months ago. Since then my bench has gone up about 30 lb and have gained some definition, but maintained the same weight. I run 1/4 mile before working out to warm up and 3/4 to 1 mile for cardio. Well here it is.

Day 1: Chest/Tris/Bis

Bench Press(Cycle A)
Decline Bench(4X10)
Chest Press(4X10)
Machine Dips(4X10)
Machine Flys(4X10)
Tricep Pushdown(4X10)
EZ Bar Curls(4X10)
Skull crushers(4X10)
Some other tricep exercise not sure what its called(4X10)

Day 2: Leg/Back/Shoulder

Leg Press(3X10)
Leg Extensions(4X10)
Leg Curl(4X10)
Seated Calf Raises(4X10)
Lat Pulldown(4X10)
CG Pulldown(4X10)
Some other back exercise dont know its name(4X10)
Push-presses(4X10)
Dumbbell military presses(4X10)

Day 3: Same as day 1 except a little less intense

Day 4: Same as day 2 except a little less intense

Day 5: Abs and additional cardio if needed

Day 6 and 7: Rest

It looks like a load of ****

Even if you felt you need to do all those sets for each muslce group twice a week then why in this workouts thoery have you got 12 sets for triceps and only 4 for hams (which are many times bigger).

This routine looks a classic pile of ****

 

[Seanp156]

You don't beat around the bush do ya? I was trying to put it in a nice way

 

[patricio223]

you are going to overtrain yourself with that crap. and why are you doing the same exercises two days later? Give yourself about a week inbetween muscle groups.

 

[Scorpion]

A week is way too much of rest I think. I heard you have to keep the muscles working. The results would be really slow if I benched only once a week(chest is my main focus). Plus Im addicted to benching so a weeks wait would be hell.

 

[Seanp156]

Well, as it is now you'll be overtraining...