My routine.

[UFC rocks]

hi guys i just throught i would post my routine so you guys could comment on it and tell me what you think. here it is:

Push day - barbell, flat, Bench press - 4 sets.
dips - 3 sets.
barbell, shoulder press - 3 sets.

each push day i swicht between dips and bench press as the frist exercise. so as you can see above i do 4 sets of bench press, then 3 sets of unweighted dips, but then the next push day i will start with 4 sets of weighted dips, and then 3 sets of bench press. if i staart with dips first i can do them weighted with a 10kg (22lbs) plate added to a belt. hope you undershood all that.

rest day - 45mins of punch bag/speed bag/jump rope.

legs day - sqauts - 3 sets.
deadlifts - 3sets.

just like i said eailer i swicht between which exercise i do first each leg day. so one day it will be sqauts first, the next leg day it will be deadlifts first.

rest day - 45mins of punch bag/speed bag/jump rope.

pull day - pull ups, wide grip - 3 sets.
chin ups, shoulders width - 3 sets.
dumbell rows - 3 sets.

again, i swicht between pullups and chinups as the first exercise each pull day. incase any one is thinking why i am not doing barbell rows, the reason is because pullups and chinups are done with too hands at a time so i think it is better to do the rows with dumbbells so that each side gets worked well.

rest day - 45mins of punch bag/speed bag/jump rope.

begin again from the start.






summarise - push day
- rest day
- leg day
- rest day
- pull day
- rest day
- continue


what do you think of my routine. i have kept it simple and have been using it for about 5 weeks now and it is working well for me i am slowy increasing on the exercises, which is good. i think i will stick with it for about another 4 weeks and then change the exercises. any constructive criticism is welcome. thanks in advance.

 

[Metallibanger]

Insufficient

 

[UFC rocks]

Insufficient

care to expalne why?

 

[fufu]

With going into too much detail, it looks ok.

It appears to be balanced and as long as you are switching up the exercises now and then and progressing, stick with it. It looks like you have slightly more volume pushing than pulling, I would even that up or do more pulling volume than pushing.

Looks pretty simple and to the point.

But what exactly are your goals? General fitness and strength gains?

 

[UFC rocks]

With going into too much detail, it looks ok.

It appears to be balanced and as long as you are switching up the exercises now and then and progressing, stick with it. It looks like you have slightly more volume pushing than pulling, I would even that up or do more pulling volume than pushing.

Looks pretty simple and to the point.

But what exactly are your goals? General fitness and strength gains?

i personally think that the pushing and pulling is well balanced becuase i am only doing 1 set more for pushing tham pulling, thats not a lot IMO. ever 6-9 weeks i change the exercises, but usallly keep the same number of sets for each day. as you can see i am trying to keep thingd simple and stick with the compounds.

my goals are to nice and sowly gain muscle and srenght, trying to keep fat as low as i can. the reason i am not as strong as some of you guys here who bench 200lbs +, deadlift 300lbs + ect... is because i have no supplements of any kind (have no money), and i cant really chose my own diet as i am only 17 so still live at home, and eat three meals a day whatever my mum cooks. but i do eat alot, just not the right suff i guess. to be honist i am not as passionate for bodybuilding as most trhe people on this site, who have a very strick diet, and lifestyle. so if bodybuilding means i cant eat what i want then i whould not do it. thats why i am under no impression that i can get any where as close to you guys in strenght or mass, because i simply dont have the discipline as you lot. but as long as i workout consistently and with high intensity can i still gain muscel and strenght sowly, for example at the moment i can do 60kg (122lbs) for 10 reps on bench press, if i could get to 75kg or 80kg for 10 reps in a year, that would be great for me, (it may not sound like a lot to you guys, but i would be happy with that).

 

[UFC rocks]

i also have a question about squats. as you can see in my routine i do squats, but i dont do regular ones, i do front squats. the reason for this is because i dont have a squat rack, so i have to lift the weight of the floor and clearn and jeark it overhead so i can get it into position for the squats, so if i do front squats i only have to clearn it and so therefor can squat more weight.

my question is most people do regluar squats, are they better for gaining strenght and mass then front squats?

i think the reason is because front squats make you use your core strenght more so you cant lift as much weight, is this correct?

am i missing out by only doing front squats, because i guess at some point i will get a squat rack, but for now can i gain strenght and mass form front squats and deadlifts.

oh, and one last question, because core strenght is needed in front squats and deadlifts, should i hit abs and lower back hard on leg days.

 

[UFC rocks]

any help from someone out there?

 

[Irons77]

hey, UFC do you have dumbbells? if so I was in the same spot your in now. Do you have a school gym? I can help you come up with workout plan at home. What all do you have to work with?

 

[UFC rocks]

i have a 5 foot barbell, removeable dumbbells, weight plates, a bench with flat and incline settings (i dont known what degree, i think about 25 and 45 degrees). i can also do dips by geting the dumbbell handles and puting them into the incline holes for the bar stands. i can also do chin/pull ups, i have wooden supports going across the roof in the garage so i got some chains and made two loops around the supports, so whenever i want to do chin/pull ups i slide the barbell into the loops and can hang on the barbell, (dont worry its safe). i also have a punch bag, a speed bag and a jump rope.

if you are going to say do squats with dumbbels, then dont, i have tryed them before, i dont klike them because the amount of weight i put on them to get a good leg workout is too much for my traps, and my forarms also get a good workout from them. i can feel the weight pulling down on my traps and it kills. i want to save all traps and forarm work for my pull days, so i dont do dumbbell squats.

what do you think on front squats as apposed to reually ones?
Do they work the core more?
Can i still gain mass and strenght from them?

thanks in advance.

 

[Irons77]

Never done front squats, but if it is working for you then kept on trucking, bro. You well get stronger if you kept at it! Good Luck