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:
dumbell kickbacks 3x12
hammer curls 3x12
pull over 3x12
flat bench dips 3x15
day 2 legs:
standing calf raise 3x25
sitting calf raises 2x25
leg curl 3x15
reverse leg curl 3x12
standing calf raise (bodyweight) 2x50
incline dumbell raise 3x12
dumbell flies 3x10
push up 3x12
sit ups 3x12
decline dumbell raise 3x15
one arm dumbell row 3x15
bench press 3x10
day 4 shoulders:
overhead dumbell raise 3x12
wrist curl 3x14
lateral dumbell raise 3x15
any help is greatly appreciated
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.
Yes, SS is good or something as simple as:
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.
you have a back
and you have wrist curls..on shoulder day? what?
Zens routine is perfect for you
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.
I'd say any bodypart split is pretty crap.
"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
Join a gym, you can't really make good gains with such limited equipment.
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
5x5, and no your calves need the least work (that and biceps)
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?