Re-revised Routine

[CowPimp]

I have been lifting for about 8 months. I was doing the same lifts 3 days a week. I basically worked my whole body in my workout routine, which took nearly 2 hours including 15 minutes of stretching, and a few minutes of warming up. I saw good results, but I'm going to take a week off because my progress started to wane. I have discovered that I am too far along in my lifting to be working the same muscles 3 times a week.

I recently made a post asking opinions about a new routine I'm trying to design. I have since re-designed this routine signficantly, and would like opinions on my newly designed routine. All lifts are 3 sets of 5-8 repititions, except for the ab and calf lifts which I will do until near failure/failure. This is not necessarily the order in which I complete these lifts. I am still unsure of how I am going to do that; I was hoping you guys could offer some advice:

Monday - Chest & Shoulders:
Bench Press
Incline Press
Dumbell Flys
Military Press
Upright Rows
Dumbell Rows
Captain's Chair
Bicycle Crunches
Double Crunches

Tuesday:
Jog 4 Miles

Wednesday - Triceps & Biceps:
Close Grip Benches
Skull Crushers
Kickbacks
Dumbell Curls
Concentration Curls
Hammer Curls
Captain's Chair
Bicycle Crunches
Ab Roller

Thursday:
Jog 4 Miles

Friday - Back & Legs:
Dead Lifts
Straight Leg Dead Lifts
Bent Over Row
Squats
Hamstring Curls
Calf Raises
Captain's Chair
Bicycle Crunches
Reverse Crunches

Saturday & Sunday:
Rest

 

[neanderthal]

it looks ok to me, but i would rethink doing deadlifts right before squats.

 

[CowPimp]

Originally posted by neanderthal
it looks ok to me, but i would rethink doing deadlifts right before squats.

Why is that? Because both exercises are very stressful on the body and work a lot of similar muscles?

Also, how might you rearrange the order of lifts in that case to make the routine more effective?

 

[neanderthal]

in a sense yes. by the time you finsh your sets of deadlifts and SLDLs your not going to be able to attack your squats with full intensity.

I would split it up like this:
Mon - Chest, Back
Weds - Delts, bis, tris
Fri - legs

 

[tjwes]

Mon.- Quads & Calves
Tues.- Chest & Bi`s
Wed.- Off
Thurs.- Back & Traps
Fri.- Delts & Tri`s
Sat - Off
Sun.- Off
Everything get`s a good rest ,and you do not overstress the arms which are indirectly affected by chest and back training.
Switch up exercises,sets,rep schemes, etc. but keep the basics in the routine.A change will promote growth ,don`t limit yourself your body has become accustomed to doing these movements for months.

 

[CowPimp]

Originally posted by tjwes
Mon.- Quads & Calves
Tues.- Chest & Bi`s
Wed.- Off
Thurs.- Back & Traps
Fri.- Delts & Tri`s
Sat - Off
Sun.- Off
Everything get`s a good rest ,and you do not overstress the arms which are indirectly affected by chest and back training.
Switch up exercises,sets,rep schemes, etc. but keep the basics in the routine.A change will promote growth ,don`t limit yourself your body has become accustomed to doing these movements for months.

I really like a MWF split. It gets hard for me to maintain lifting 4 days a week. Is there any way you could do a MWF split that doesn't overstress the arms?

 

[CowPimp]

Originally posted by neanderthal
in a sense yes. by the time you finsh your sets of deadlifts and SLDLs your not going to be able to attack your squats with full intensity.

I would split it up like this:
Mon - Chest, Back
Weds - Delts, bis, tris
Fri - legs

What about moving the triceps to Friday? I would like to try and keep two muscle groups per session so that the time spent on one day of lifting doesn't become staggered compared to the other days.

 

[TheRoyalOne]

You may want to consider moving your 4 mile jog to Sat and Sun. The first 24 hours after lifting, your body will be trying to recover. You will be burning the calories that you body needs to build new musle if you are doing too much cardio when you should be resting.

 

[tjwes]

Two four mile jogs,would kill all my potential gains.Why not opt for HIIT cardio a few times a week?

 

[CowPimp]

Originally posted by tjwes
Two four mile jogs,would kill all my potential gains.Why not opt for HIIT cardio a few times a week?

What if I just eat more food to compensate for the cardio killing calories? Those 4 mile jogs only take me about 30 minutes.

I just found out what HIIT cardio is. I will definitely try that out. A friend of mine was just telling me I might want to try that because it burns more fat as opposed to muscle.

How about this routine:
Monday: Chest & Back
Tuesday: Rest
Wednesday: Shoulders & Triceps
Thursday: Rest
Friday: Legs & Biceps
Saturday: Jog 4 Miles/HIIT Style Jog
Sunday: Jog 4 miles/HIIT Style Jog

 

[jadakris31]

how about this

Mon - Chest and Biceps
Tuesday - Rest
Wednesday - Back and Shoulders
Thursday - Legs and Triceps
Friday - Rest
weekend .. that running nonsense

 

[CowPimp]

Originally posted by jadakris31
how about this

Mon - Chest and Biceps
Tuesday - Rest
Wednesday - Back and Shoulders
Thursday - Legs and Triceps
Friday - Rest
weekend .. that running nonsense

That seems like a pretty reasonable idea. Anyone else have some input?

 

[CowPimp]

Alright, after even more looking around, I think I have found a split that looks really good for 3 days.

Monday: Chest & Biceps
Tuesday: Rest
Wednesday: Back & Triceps
Thursday: Rest
Friday: Legs & Shoulders
Saturday/Sunday: Jogging

Moving the Legs & Shoulders to Thursday is another possibility so that the running doesn't interfere. However, I do like the MWF split. I may just go with this and try to eat like a maniac. Hell, before I was doing a MWF lifting schedule while running on TR, and I still gained 25 pounds of muscle in about 6 months. I just eat every change I get.

 

[CowPimp]

Last week was my first week on the new routine, and I have already seen results with my chest and bicep lifts on the first day of week 2! Every single chest and bicep lift went up 1-3 repitions. I even increased the weight on a couple of lifts.

I was having serious trouble getting past 6x205 on the benchpress. I hit 7 without too much trouble yesterday. I think I could have hit 8, but I didn't want to risk it without a spotter.

I just wanted to thank you all for you input and opinions. As well, the wealth of information that I accessed via searches was very useful.