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Thread: how crap is my routine?

  1. #1
    Wannabebig Member
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    how crap is my routine?

    looking for some advice on my routine, am i doing too much or too little?

    im 6' 3'' ,200 lbs, 24 years old.i lift at home i have a bench, barbell and dumbell
    my legs are a bit skinnier than the rest of me so they need a bit more work, i take weight gainer twice a day,

    heres my routine ive bin doing for the last few months,
    i lift 4 days a week and take 3 days off

    day 1 biceps/triceps:
    curl 3x12
    dumbell kickbacks 3x12
    hammer curls 3x12
    pull over 3x12
    flat bench dips 3x15
    curl 3x10

    day 2 legs:
    standing calf raise 3x25
    squats 3x10
    sitting calf raises 2x25
    leg curl 3x15
    reverse leg curl 3x12
    standing calf raise (bodyweight) 2x50

    day3 chest:
    incline dumbell raise 3x12
    dumbell flies 3x10
    push up 3x12
    sit ups 3x12
    decline dumbell raise 3x15
    one arm dumbell row 3x15
    traps 3x15
    bench press 3x10

    day 4 shoulders:
    shrugs 3x25
    overhead dumbell raise 3x12
    wrist curl 3x14
    traps 3x15
    lateral dumbell raise 3x15

    any help is greatly appreciated

  2. #2
    Senior Member
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    Not the worst routine I've ever seen, but it's up there.

    Do yourself a favor and look into a premade routine. Starting Strength is a good one.

  3. #3
    SchModerator ZenMonkey's Avatar
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    Yes, SS is good or something as simple as:


    --M
    Squat
    Row
    Bench

    --W
    DL
    OH Press
    Pullup

    --F
    Front squat
    SLDL
    OPT- anything you need work on. IE:
    ---Need Lockout power? Try Dips
    ---Need More stability? Decline Situps etc ...




    LESS IS MORE
    Last edited by ZenMonkey; 08-11-2008 at 12:34 PM.
    Sarvamangalam!

  4. #4
    Ich bin Legende. Torrok's Avatar
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    daang.

    you have a back

    and you have wrist curls..on shoulder day? what?

    Zens routine is perfect for you
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  5. #5
    Senior Member
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    I only read as far as tricep kickbacks, it sucks balls.

    BTW how the hell did you manage to attach your wrists to your shoulders, or were you born without arms? I guess that'd make your bicep and tricep day pretty damn funny to watch.

    If you wanna work your forearms specifically you should do them on back day because back rows hit the forearms too, oh but then I see you don't have a back day wtf?
    Last edited by Gilles1975; 08-11-2008 at 03:36 PM.

  6. #6
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    I'd say any bodypart split is pretty crap.

  7. #7
    Constantly Improving Decent's Avatar
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    Quote Originally Posted by irish lad View Post
    heres my routine ive bin doing for the last few months,
    i lift 4 days a week and take 3 days off

    day 1 biceps/triceps:
    curl 3x12
    dumbell kickbacks 3x12
    I stopped reading right here. terrible

    focus on large, compound movements and get rid of this stuff asap

    search these forums for starters. they've helped me tremendously
    "To avoid criticism, do nothing, say nothing, and be nothing."
    - Timothy Ferriss

    "Trying to get everyone to like you is a sign of mediocrity."
    - Colin Powell

  8. #8
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Yes, SS is good or something as simple as:


    --M
    Squat
    Row
    Bench

    --W
    DL
    OH Press
    Pullup

    --F
    Front squat
    SLDL
    OPT- anything you need work on. IE:
    ---Need Lockout power? Try Dips
    ---Need More stability? Decline Situps etc ...




    LESS IS MORE
    Perfectly stated. Nice post Mr. Monkey


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  9. #9
    Senior Member
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    Join a gym, you can't really make good gains with such limited equipment.

  10. #10
    Senior Member
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    Quote Originally Posted by ZenMonkey View Post
    Yes, SS is good or something as simple as:


    --M
    Squat
    Row
    Bench

    --W
    DL
    OH Press
    Pullup

    --F
    Front squat
    SLDL
    OPT- anything you need work on. IE:
    ---Need Lockout power? Try Dips
    ---Need More stability? Decline Situps etc ...




    LESS IS MORE
    Amen.....
    The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very
    act. Go. - H. Rollins

  11. #11
    WannaBeBig Member mike42506's Avatar
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    It's all mixed up and way too many reps. I'm gonna go with zen on this one..
    Quote Originally Posted by RhodeHouse View Post
    Genetics is the weak man's excuse for why he sucks at life. Don't be that guy.

  12. #12
    Lifting Archon. Shouji's Avatar
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    Why does everyone not like WBB1?

  13. #13
    Ich bin Legende. Torrok's Avatar
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    Quote Originally Posted by Shouji View Post
    Why does everyone not like WBB1?
    well all know it has that uneccessary arm day... and nobody can do anything about it...
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  14. #14
    Wannabebig Member
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    ya i guessed what i was doing sucked,
    tbh i know nothing bout this sort of thing
    , zen monkeys routine looks good how many sets/reps should i be doing with that? whats dl,sldl?
    the part that needs the most work is my calves

    thanks for the advice

  15. #15
    SchModerator ZenMonkey's Avatar
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    5x5, and no your calves need the least work (that and biceps)
    Sarvamangalam!

  16. #16
    Wannabebig Member
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    cool,im looking forward to starting this routine
    i dont have access to anything to do pull ups with though, is ther anything to substitute?, whats sldl?

  17. #17
    SchModerator ZenMonkey's Avatar
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    stiff legged deadlift and you can do pullups anywhere... tree, door jam, whatever!

    learn from these:

    http://www.wannabebig.com/archive.php?catid=1
    http://www.wannabebig.com/archive.php?catid=2
    http://www.exrx.net/Lists/Directory.html
    Last edited by ZenMonkey; 08-12-2008 at 01:14 PM.
    Sarvamangalam!

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