please analyze my routine, and advise

[needhelp]

How does this split routine look to you guys? I plan on doing each workout twice a week, but only do the Deadlift once a week. I have a partner I can work out with only twice a week with, that helps me as I have a spotter and can really push myself. I thought I would do each workout with him and then do them again on my own so that I can work each muscle group twice a week. I am trying to add mass right now

lower body and shoulders(tues & fri)
exercise sets
shoulder press 4
laterals 2
squats 4
leg press 3
seated calf raises 4
standing calf raises 4
leg curls 4

upper body (mon & thurs)
exercise sets
bench press 4
incline benc 4
flyes 2
lat pulldown 4
rowing (cable) 4
deadlift 4 (only once per week (thurs))
skull crushers 4
BB curls 3
DB curls 3

Thanks, any help and advise will be appreciated

 

[Arnold]

One thing that is kind of backwards is 10 sets on chest, and only 8 on back, as well as only 4 sets for tri's, and 6 for bi's.

What I mean is back is a much larger muscle group than chest, and tr's are a bigger muscle group than bi's.

 

[Ms Figure]

I agree with Prince

Also if you want an effective workout i would not train like this twice a week i would rather split my body parts up and train 3 times a week for example

Monday = Chest, Shoulders, Triceps

Wednesday = Back, Biceps, Rear Delts

Friday = Quads, hams and calfs

I would stick to 3 exercises for larger muscle groups ege

Monday Chest = 3 exercises and 3 sets per exercise
Shoulders = 2 exercises 3 sets per exercise
Triceps = 2 exercises 3 sets per exercise

Wednesday Back = 3 exercises and 3 sets per exercise
Biceps = 2 exercises 3 sets per exercise
Rear Delts = 2 exercises 3 sets per exercise

Friday Quads = 3 exercises and 3 sets per exercise
Hams = 2 exercises 3 sets per exercise
Calves = 2 exercises 3 sets per exercise

You can cut the exercises you do for the smaller muscle groups down because they get hit as a secondary muscle on the larger muscle group eg biceps get hit on most back exercises and triceps get hit on most chest exercises!

I would not do the workout you suggested more than once a week Recovery is key to growth!

JMO

 

[gopro]

If you are going to work out 4 days per week, I recommend the following split...

Monday:chest, triceps,calves
Tuesday:lats, traps, low back, abs
Wednesday: off
Thursday: quads, hams, calves
Friday: delts, biceps, abs

Larger bodyparts like chest, lats, and quads should get 8-10 sets.
Medium bodyparts like delts, triceps, and hamstrings should get 6-8 sets
Smaller bodyparts like biceps, traps, low back, abs, and calves should get 4-6 sets.

Once you have built up your physique, you can change your routine based on your strong and weak points...

 

[needhelp]

ok this sounds like sound advise. Please help me figure a way todo this with a partner who can only workout twice a week. There isnt a way for me to do three distinct workouts in a week an get the help i need from a trainng partner. Is it ok to do the major exercises like bench, squat, pullowns 2 times a week? what if on the days i have to work alone I skip the small muscle groups? I see no practical way that I can do a monday-wednesday-friday routine, or any other three day routine where each day is a different body part
please help

Thanks

 

[Tank316]

i guess the only other thing to keep in mind to is that if you are just starting out stick to the basics,keep good form,and keep a journal, you can keep track of ypur progress better

 

[Ms Figure]

Ok i see your problem! Right why dont you just train the major muscle groups with your training partner!

Like on tues - Back - Quads
Fri - Chest


You should be able to manage fine without your training partner for arms and shoulders etc but need support for as you mentioned benching and pull downs! I see the problem if your training partner wants to do a full body but i seriously do not recommend training your body like this twice a week! You will never reach your maximum potential because you will ALWAYS be recovering if you know what i mean!

 

[gopro]

3 days per week...

Monday: chest/back
Wednesday: legs
Friday: delts/arms

4 days per week

Mon: chest/delts/tris
Tues:legs/back
Thurs: chest/delts/bis
Fri:legs/back

 

[Pemburu]

Mr Gopro,

I'm interested in changing to the 3 day routine you mentioned.
I would guess you would do approx 3x (3x6-8) for both the back and chest on the same day, (18 sets) , or would you break it up differently since you're working two majors out in one day?


Would you be so kind as to throw out a routine for this 3 day per week workout?? Is it similar to what a person can find on WBB.com?

Thanks,
JC

 

[gopro]

Hello Pemburu...to answer your question...here is an example...

Monday: bench press 3x6-8, incline dumbell press 3x8-10, flyes 2-3x10-12...
chins 3x6-8, bent rows 3x8-10, seated rows 2x10-12, deadlifts 2x6-8

Wednesday: extensions 2x 10-15, squats 3x6-8, leg presses 3x8-10...
lying leg curls 3x6-8, stiff deadlifts 3x8-10

Friday: military press 3x6-8, side lateral 2x8-10, bent lateral 2x10-12...
barbell curl 3x6-8, concentration curl 2x8-10...
dips 3x6-8, lying extension 2x8-10, pushdown 2x10-12

This is a basic example of how to arrange the routine. Let me know if you need anything further

 

[Pemburu]

Thanks Gopro,

I'll give that a whirl for awhile and see if it helps my arm workouts any. I could never really go heavy on skulls or curls after chest and back. With their own day maybe I'll see some change.
Thanks again,
JC

 

[needhelp]

Thanks everyone, I think i will give that split a try.