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Thread: Can someone help me edit my routine?

  1. #1
    Gonnabebig
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    Feb 2008
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    Can someone help me edit my routine?

    I've had some comments before about having too much volume, too many isolation exercises and not enough compound exercises.

    This is my routine (each section for a different day):

    Core
    15 minute cycle or run
    Bench Press, 145-165lbs 10 reps x 6 sets
    Crunches, 100 x 3 sets
    Leg Lifts, 40 x 3 sets
    Chest Flies, 150lbs 10 reps x 9 sets
    Seated Rows, 100-110lbs 10 reps x 9 sets
    Lat pull downs, 85lbs 10 reps x 9 sets
    Lower back extensions on the hyperextension bench, holding a 35lb weight, 25 reps x 3 sets


    Arms
    15 minute cycle or run
    Trap Shrugs, 45lb weight for each arm, 20 reps x 9 sets
    Shoulder Press, 30lb dumbells, 10 reps x 9 sets
    Bicep Curls, 30lb dumbells, 20 reps x 9 sets
    Tricep pulldowns, 40-70lbs, 10 reps x 9 sets
    Wrist Curls, 20lb dumbells, 25 reps (each arm) x 3 sets
    Reverse Curls, 50lb barbell, 10 reps x 9 sets
    21's (Biceps), 50lb barbell x 3 sets

    Legs
    15 minute cycle or run
    45 Degrees Leg Press, 200-220lbs, 10 reps x 9 sets
    Seated Leg Press, 260-300lbs, 10 reps x 9 sets
    Sled 45 Degrees Calf Raises, 140lbs 15 reps x 9 sets
    Lying Leg Curls (Hamstrings), 70-90lbs 10 reps x 9 sets


    Its a given that I need to have to add dead's and squats to my routine.. I just don't know when to do them. I feel like my deadlift form is HORRIBLE, too.

    Oh and my goal isn't to get huge, I'm looking to drop my BF about 5%, while continuing to build muscle weight (about 10-15lbs more)
    "If you're not fighting for something you're dying for nothing."

    18 y/o, 5"6', 151.6lbs.
    Goal: 160 LBS by July (under 10%bf)
    Bench: 195
    Squat: 205 (Outdated)
    Dead: 205 (Outdated)

  2. #2
    Banned MPB's Avatar
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    Your arms are getting way more work than your entire body.

    A big no no.

  3. #3
    Senior Member cphafner's Avatar
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    still no good. No reason for 9 working sets. Take a look at the pre-made routines on the site.

    http://wannabebigforums.com/showthread.php?t=99116
    Last edited by cphafner; 04-15-2008 at 08:38 PM.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  4. #4
    Gonnabebig
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    I've looked at the premade's. They don't appeal to me...
    "If you're not fighting for something you're dying for nothing."

    18 y/o, 5"6', 151.6lbs.
    Goal: 160 LBS by July (under 10%bf)
    Bench: 195
    Squat: 205 (Outdated)
    Dead: 205 (Outdated)

  5. #5
    Senior Member cphafner's Avatar
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    Quote Originally Posted by OneMoreSet View Post
    I've looked at the premade's. They don't appeal to me...
    Then use the search. Whatever you do, throw your routine away.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #6
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by OneMoreSet View Post
    I've looked at the premade's. They don't appeal to me...
    That's because you have some false notions about training. Not to be a dick, but you weigh less than 150lbs and have come up with a very poor routine. What makes you think you know more than people who make their living in the fitness industry?

    Buy Starting Strength by Mark Rippetoe. It's the best thing you could do for yourself.

  7. #7
    Gonnabebig
    Join Date
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    Quote Originally Posted by Jorge Sanchez View Post
    That's because you have some false notions about training. Not to be a dick, but you weigh less than 150lbs and have come up with a very poor routine. What makes you think you know more than people who make their living in the fitness industry?

    Buy Starting Strength by Mark Rippetoe. It's the best thing you could do for yourself.


    No offense taken. I know my routine is poor, thats why I made the post to begin with. And I never said I knew more than another person on the site, I just said I didn't like the premade workouts on wbb.
    "If you're not fighting for something you're dying for nothing."

    18 y/o, 5"6', 151.6lbs.
    Goal: 160 LBS by July (under 10%bf)
    Bench: 195
    Squat: 205 (Outdated)
    Dead: 205 (Outdated)

  8. #8
    Senior Member Jorge Sanchez's Avatar
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    But why don't you like them? It seems like what you like is not particularly effective. What are you looking for in a routine?

  9. #9
    Gonnabebig
    Join Date
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    Drop my BF around 5-6% and gain 10-15lbs of muscle...
    I wanted the big 3 (obviously) somewhere in there while adding alot of definition to my arms/abs/shoulders.
    Last edited by OneMoreSet; 04-16-2008 at 07:24 PM.
    "If you're not fighting for something you're dying for nothing."

    18 y/o, 5"6', 151.6lbs.
    Goal: 160 LBS by July (under 10%bf)
    Bench: 195
    Squat: 205 (Outdated)
    Dead: 205 (Outdated)

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