rate my routine

[sickman99]

go down for my real routine

[khari]

Way too much isolation.

[sickman99]

Way too much isolation.

what exercises do i change i am 14 years old (some of the gym staff dun let me use some freeweight exercises)

[sickman99]

what i achieve better/quicker results if change to a 3 day spilt like:

Monday-Chest, Triceps, Shoulders
Tuesday-rest
Wednesday-Back, Biceps, Forearms, Abs
Thursday-
Friday-
Saturday
or -Legs , abs
Sunday-

[Unreal]

No deads and no squats so therefore its ****ty without even looking at the rest of it.

Well you do say deads-lower abs. What is that?

[khari]

Upper/lower split is a great template, you're just spending too much time on things like direct arm work.

What don't they let you do?

[sickman99]

ok i decided not to go with the upper/lower split so heres my FINAL routine it sorta like a 3 day slipt combined with upper/lower routine i added a few exercises to some days to spice things up

Monday-Chest, Triceps, Shoulders
3 Sets(6-8reps)
Bench press, Decline press, Incline press, Triceps extension, Triceps pull down, Kickbacks(1set on right arm cause right tri is weaker), Shoulder press, Upright row, Later raises, Rear lateral raises(1set), Calve(1)

Wednesday-Back, Biceps, Forearms, Abs
3 Sets(6-8 reps)
Dumbbell row, Pull-ups, Shrugs, Cable row, BB curl, Concentration Curl, Hammer Curls, Forearms, Abs, Hamstring curl(2) and leg press(2)

Saturday-Calves, Triceps , Abs, Shoulders
3 sets(6-10reps)
Standing Calve raises, Seated calve raises, Abs exercises, Core exercises, Triceps Extension(2), Later raises(2) Calve exercise

Sunday-Legs excluding calves, Biceps and back
3sets(6-10 reps)
Squat, Leg extensions, Leg press, Full Squat or deadlift, Lying leg curl, Leg curl with extension, Biceps curl(2), Hammer curl(2), Dumbbell row(2), Shrugs(2)

[Davidelmo]

What about just following WBB1?

I think it has better structure than your workout.

Your muscle groupings seem such a random mish-mash- I don't know why you would put legs, triceps and shoulders in one day. Wednesday is probably the worst; back, biceps, forearms, abs and legs in one day is just terrible.

For example, you are working your triceps and biceps twice as much as your legs or chest.
You have three different types of curl in there which are completely unnecessary. If you insist on doing curls, then just choose one type and do them.

WBB1 is simple and much better designed.
Day 1 - Chest and Back
Day 3 - Legs
Day 5 - Arms and Shoulders

You can add your abs into any one of those days if you want

[kad]

What about just following WBB1?

I think it has better structure than your workout.

Your muscle groupings seem such a random mish-mash- I don't know why you would put legs, triceps and shoulders in one day. Wednesday is probably the worst; back, biceps, forearms, abs and legs in one day is just terrible.

For example, you are working your triceps and biceps twice as much as your legs or chest.
You have three different types of curl in there which are completely unnecessary. If you insist on doing curls, then just choose one type and do them.

WBB1 is simple and much better designed.
Day 1 - Chest and Back
Day 3 - Legs
Day 5 - Arms and Shoulders

You can add your abs into any one of those days if you want

:withstupi

I'd rather see you start out with WBB1 too. It's a very solid routine, and great for beginners IMO.

WBB1: http://www.wannabebig.com/article.php?articleid=25

The article has a lot of great information for beginners that would serve you well to read too.

[sickman99]

:withstupi

I'd rather see you start out with WBB1 too. It's a very solid routine, and great for beginners IMO.

WBB1: http://www.wannabebig.com/article.php?articleid=25

The article has a lot of great information for beginners that would serve you well to read too.

i workout at home on mon and wed(thats when i do those spefic exericses) and i workout on sat and sun at the gym i change me routine alittle but will my routine effect my gains? the numbers in the bracket mean the e.g(sets)
i have some extra time so i add execises to my routines like 1 set is that ok?


Monday-Chest, Triceps, Shoulders
3 Sets(6-8reps)
Bench press, Decline press, Peck Fly (mix), Triceps extension(2), Triceps pull down(2), Kickbacks(1set on right), Shoulder press, Upright row(2), Later raises(2), Rear lateral raises(1set)

Wednesday-Back, Biceps, Forearms, Abs
3 Sets(6-8 reps)
Dumbbell row(2), Pull-ups, Shrugs, Cable row(1), BB curl(2), Concentration Curl(2), Hammer Curls(2), Forearms(2), Abs,

Saturday-Calves,Abs,
3 sets(6-10reps)
Standing Calve raises, Seated calve raises, Abs exercises, Core exercises, Calve exercise

Sunday-Legs excluding calves, Biceps and back
3sets(6-10 reps)
Squat, Leg extensions, Leg press, Full Squat or deadlift, Lying leg curl, Leg curl with extension,

[Davidelmo]

As I said before, the muscle groupings still aren't clear and to me the choices dont really make sense. I'll be honest - your routine is pretty rubbish and I dont think you'll see that much progress with it.

You should exercise one or two large muscle groups at a time (i.e. chest and back or legs) and allow adequate time to recover.

You CAN follow WBB1 since you have listed almost every exercise in it already.

[Behemoth]

Yeah thats a kind of goofy routine. Check out the WBB routines, if you dont want to use one but maybe they'll aid in structuring a better one for yourself.

[sickman99]

ok i change it up i edited it so take a look at it now

[MixmasterNash]

Don't ever do these exercises:
Pec Fly
Triceps extension
Triceps pull down
Kickbacks
Upright row
Concentration Curl
Leg extensions
Lying leg curl
Leg curl with extension


Just do WBB#1.