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Thread: Workout routine advice needed

  1. #1
    Milk is your friend Vicioustorms's Avatar
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    Workout routine advice needed

    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:

    Monday:
    Bench Press with Barbell X3
    Dumbbell Flys X3
    Shoulder Press X3
    Dumbbell Bicep Curls X3
    EZ Bar Curls X3
    Tricep Exetensions X3
    Chinups 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
    181cm

  2. #2
    Senior Member kique's Avatar
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    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
    5.flies 2X14
    6.side laterals 2x14

    day 2. legs/bis

    1.squat 4x6
    2.bb curls 4x6
    3.lunges 3x10
    4.hammer curls 3x10
    5.hamstring curls 2x10

    day 3. back/tris

    1.deadlift 4x6
    2.dips 4x6
    3.chin ups 4x6
    4.tri push downs 3x12
    5.seated row 2x12

  3. #3
    Wannabebig Member
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    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).

  4. #4
    cakin Cirino83's Avatar
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    ^^ a separate day for shoulders? I prefer a push/pull split. That way each muscle gets hit directly and indirectly on different occasions.

  5. #5
    Wannabebig Member
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    ^^ 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.

  6. #6
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by Vicioustorms View Post
    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:

    Monday:
    Bench Press with Barbell X3
    Dumbbell Flys X3
    Shoulder Press X3
    Dumbbell Bicep Curls X3
    EZ Bar Curls X3
    Tricep Exetensions X3
    Chinups 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.
    Here's what you are doing in your workout:

    Chest x2
    Delts x1
    Biceps x2
    Triceps x1
    Vertical Pull Back x1
    Quads x1
    Calves 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:

    For Legs:
    Squats and lunges (forget extensions for now)
    and
    Deadlifts and good mornings (or hyperextensions)
    and
    Calf Raises

    For Back (pull):
    Pullups (palms facing away), weighted if necessary
    and
    Bent Over Rows or T-Bar Rows
    and
    Face Pulls

    For Chest (push):
    Dips (weighted if necessary)
    and
    Low Incline DB Press
    and (optionally)
    DB Flys

    For Shoulders (push):
    Standing Military Press
    and/or
    Arnold Press

    If you work hard enough at those, your arms will grow from the indirect training.
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  7. #7
    Senior Member
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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.

  8. #8
    Bodybuilding Mythbuster
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    Quote Originally Posted by TwiloMike View Post
    Here's what you are doing in your workout:

    Chest x2
    Delts x1
    Biceps x2
    Triceps x1
    Vertical Pull Back x1
    Quads x1
    Calves 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:

    For Legs:
    Squats and lunges (forget extensions for now)
    and
    Deadlifts and good mornings (or hyperextensions)
    and
    Calf Raises

    For Back (pull):
    Pullups (palms facing away), weighted if necessary
    and
    Bent Over Rows or T-Bar Rows
    and
    Face Pulls

    For Chest (push):
    Dips (weighted if necessary)
    and
    Low Incline DB Press
    and (optionally)
    DB Flys

    For Shoulders (push):
    Standing Military Press
    and/or
    Arnold Press

    If you work hard enough at those, your arms will grow from the indirect training.

    +1

    OP there's some solid training advice here...you could do a whole lot worse than listening to it.

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