Ok I just recently joined the gym again about 2 weeks ago and i'm not sure how to split up my routine. i am bulking and usually do upper body and lower body in one day three times a week...so it looks something like:
Bench Press with Barbell X3
Dumbbell Flys X3
Shoulder Press X3
Dumbbell Bicep Curls X3
EZ Bar Curls X3
Tricep Exetensions X3
Leg Extensions X3
Calf Raises X3
same for wednesday and friday then i rest on saturday and sunday. I know i shouldn't do everything in one day, and I should probably be doing squats but I don't know how to split it up.
16 years old
heres something simple 3 day split, since no1s answering ya
day 1. chest/shoulders
1.flat bb bench 4x6
2.standing overhead press 4x6
3.incline bench db 3x8
4.upright rows 3x8
6.side laterals 2x14
day 2. legs/bis
2.bb curls 4x6
4.hammer curls 3x10
5.hamstring curls 2x10
day 3. back/tris
3.chin ups 4x6
4.tri push downs 3x12
5.seated row 2x12
Day1 -back/bi's Day2- chest/tri's Day 3- Legs Day 4- Shoulders
Do this on a 2 day spilt( 2 on one day off).
^^ a separate day for shoulders? I prefer a push/pull split. That way each muscle gets hit directly and indirectly on different occasions.
__________________^^ a separate day for shoulders? I prefer a push/pull split. That way each muscle gets hit directly and indirectly on different occasions.
If I had more time @ 5 in the morn then I'd move shoulders with chest/tri. As it is I only got about 45 min. to an hour. oh well.
Vertical Pull Back x1
What you are missing:
Any hamstring work.
Any horizontal pulling (back).
Here is the general issue: you are doing a lot of fluff work (arm work) and not enough compound movements and leg & back work.
My suggestion would be to either do a full body split 3x/week or a push/pull/legs split.
Since you're at a gym, these are the exercises you should include to start:
Squats and lunges (forget extensions for now)
Deadlifts and good mornings (or hyperextensions)
For Back (pull):
Pullups (palms facing away), weighted if necessary
Bent Over Rows or T-Bar Rows
For Chest (push):
Dips (weighted if necessary)
Low Incline DB Press
For Shoulders (push):
Standing Military Press
If you work hard enough at those, your arms will grow from the indirect training.
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I know this is gonna sound like an insulting or agressive comment, so to try to make up for it, I'm gonna try to help you as much as I can tomorrow (after you reply).
I'm curious why you wrote up your own routine if you aren't already really familiar with the exercises and how to put them together to form a balanced routine.
This is also my light recommendation that you choose a premade routine. Sorry if this is coming off as me being a jerk.