Help Please =)

[Xc2612]

New to the forum (obviously) but I needed some advice on my routine. Thanks in advance to all of you who browse this forum and don't need advice, I know everyone who ever had a question on here appreciates it :)
Here's the problem, I work crazy hours that change all the time so I can't really do splits because some days I end up working a 24 hour shift. So I've been doing a simple upperbody/lowerbody split. If you could add some advice to my upperbody routine & give me some advice on other exercises I could do where I'm lacking, I would be eternally grateful :)

Back:
4 Sets 10 reps, DB Row
4 Sets Max reps, Wide Grip Overhand Pullups
4 sets 10 reps, Lat pulldown

Shoulders:
4 sets 10 reps, Should Press Machine
4 Sets 10 reps, Front Raises

Chest:
4 Sets 10 reps, Flat Press
4 Sets 10 reps, Incline Press
4 Sets 10 reps, Decline Press

Bicep:
4 Sets 10 reps, Alternating Curls
4 Sets 10 reps, Concentration Curls
4 Sets 10 reps, BB Curls

Tricep:
4 Sets 10 reps, Skullcrushers
4 Sets Max reps, Dips


I usually do this upperbody workout and give it about 3-4 days rest, depending on when I'm able to workout. Like I said, any advice on my routine or exercises that would improve it would be very helpful. Thanks!

[RussianRocket]

I would say thats too many sets for biceps/shoulders/triceps. if you are having problems getting in the gym you could always try a full body routine that can be doen two or three times a week.

[karsel]

gday XC
What are you working towards? Looks as in SIZE, or strength or a certain sport?
Thats alot for one day, you said you have a 4-5 days rest, then do you do your lower-body routine?
So you space 2 intense workouts over 10 days?

[Xc2612]

Thanks to both of you. I'm working towards size/definition. I usually take a 3-4 day rest inbetween the upperbody, not total. So i'd do that workout about every 3-4 days.

[Max-Mex]

Back:
4 Sets 10 reps, DB Row
4 Sets Max reps, Wide Grip Overhand Pullups
4 sets 10 reps, Lat pulldown

Shoulders:
4 sets 10 reps, Should Press Machine
4 Sets 10 reps, Front Raises

Chest:
4 Sets 10 reps, Flat Press
4 Sets 10 reps, Incline Press
4 Sets 10 reps, Decline Press

Bicep:
4 Sets 10 reps, Alternating Curls
4 Sets 10 reps, Concentration Curls
4 Sets 10 reps, BB Curls

Tricep:
4 Sets 10 reps, Skullcrushers
4 Sets Max reps, Dips


I think it's too much work overall. Takes you like what, 2 hours to finish this routine? IMO, if you want to work your upper body, then maybe max 3 pushing lifts and 3 pulling lifts. Don't worry about the smaller muscles because if you pick the right lifts, everything will get worked.

You could also get away with 4 pushing and 4 pulling but that might push you into more than an hour.


This is what I would suggest for an upper workout:

BB bench (2 sets)
DB Shoulder Press (2 sets)
Chins (2 sets)
DB rows (2 sets)
Dips (2 sets)

I think that covers just about every muscle in your upper body in some way shape or form.

[Max-Mex]

Also, what's the lower body routine look like? I hope it exists. :D

[karsel]

Yeah thats what i was worried about, legs are a MUST. Got to have the trunks to support the big branches, haha.

[Xc2612]

It does exist :) I'm not too worried about it though, thats why I didn't post it. I run marathons and my legs get a pretty good workout from that.

Legs -
5x squats 8-10
5x quads extension 8-10
4x calf raises 10-12
5x leg curls 10-12

[Built]

Running doesn't built up leg muscle - it catabolizes it.

You need AFT squats. Deadlifts.