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Thread: Is this routine ok?

  1. #1
    Wannabebig Member nfraher's Avatar
    Join Date
    Apr 2009
    Posts
    57

    Is this routine ok?

    Hi everyone,

    Relatively new to BB, but I've done my hw, plenty of physiology and nutrition research, and have a completely clean diet. I'm about 5'4 130 atm. I'm naturally pretty muscular and I'm at about 5-6% bf now according to my calipers. This is the workout I drew up after I completed my cut down from 150 lbs, during which I actually gained some muscle. That was 3 months ago. I just want to know if this routine is good or bad. I know that as a beginner I should use a pre-made routine, but looking at WBB1.1 it doesn't seem as intense as I want.

    I do sets @ about 65-70% 1RM for 3 sets, 8 reps - A little less on biceps/chest and small muscles and little more on back/large muscles.

    Day 1: Chest + Triceps

    incline flyes
    flat bench
    pullovers
    dips
    cable cross

    pulldowns
    overhead extensions
    skullcrushers
    one arm overhead

    Day 2 : Back and Abs

    wide pullups
    narrow pullups
    Stiff legged deadlifts/hyperextensions (alternate the two)
    one arm row
    Lat Pulldowns

    reverse crunches
    incline crunches
    planks
    leg raises

    Day 3 REST

    Day 4 : shoulders + hams + quads

    leg hyper extension
    squats
    seated ham curl
    lying leg curl
    leg press/hack squat (alternate each week)
    lunges

    overhead dumbbell press
    side lateral raise
    lying dumbbell raises

    Day 5: Biceps + calves

    seated calf
    standing calf
    calf raises on leg press machine

    Barbell Curl
    standing twist
    seated alternating curls
    chinups - a few just to finish off biceps, im usually pretty tired.


    Day 6+7 REST



    Is this routine ok or are there serious problems with it that I don't know about? Thanks for your help.

  2. #2
    Senior Member tomv's Avatar
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    Aug 2006
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    1,825
    Too much volume.


    WBB1.1 is plenty intense if you lift heavy and hard. If you really don't want to do WBB1.1 have a look at BGB which is in the sticky at the top of the forum.
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  3. #3
    Must...work...out... nockits's Avatar
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    Dec 2008
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    too much volume. if you don't like WBB 1.1, go to another one. a workout is as intense as you make it. lift heavy, and it will knock the **** outta you. i'm on Starting Strength right now, and trust me, it's intense!
    and don't get "naturally muscular" with skinny as ****. 5-6 bf%, 130lbs? there are girls in my ballroom class that weigh that much. eat lots, and bulk back up to 150-160, then we're talkin' muscular.
    Check out my Journal!

    Quote Originally Posted by Skalami View Post
    I just give the worked on muscle group tough riddles before my workouts... or sometimes I'll tell them we're going to the park and then go to the gym, or visa versa. They start to catch on so you have to tell the truth every so often.
    *While on the topic of muscle confusion, and how often a routine needs to be changed.*

  4. #4
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    Quote Originally Posted by nfraher View Post
    Hi everyone,

    Relatively new to BB, but I've done my hw, plenty of physiology and nutrition research, and have a completely clean diet. I'm about 5'4 130 atm. I'm naturally pretty muscular and I'm at about 5-6% bf now according to my calipers. This is the workout I drew up after I completed my cut down from 150 lbs, during which I actually gained some muscle. That was 3 months ago. I just want to know if this routine is good or bad. I know that as a beginner I should use a pre-made routine, but looking at WBB1.1 it doesn't seem as intense as I want.

    I do sets @ about 65-70% 1RM for 3 sets, 8 reps - A little less on biceps/chest and small muscles and little more on back/large muscles.

    Day 1: Chest + Triceps

    incline flyes
    flat bench
    pullovers
    dips
    cable cross

    pulldowns
    overhead extensions
    skullcrushers
    one arm overhead

    Day 2 : Back and Abs

    wide pullups
    narrow pullups
    Stiff legged deadlifts/hyperextensions (alternate the two)
    one arm row
    Lat Pulldowns

    reverse crunches
    incline crunches
    planks
    leg raises

    Day 3 REST

    Day 4 : shoulders + hams + quads

    leg hyper extension
    squats
    seated ham curl
    lying leg curl
    leg press/hack squat (alternate each week)
    lunges

    overhead dumbbell press
    side lateral raise
    lying dumbbell raises

    Day 5: Biceps + calves

    seated calf
    standing calf
    calf raises on leg press machine

    Barbell Curl
    standing twist
    seated alternating curls
    chinups - a few just to finish off biceps, im usually pretty tired.


    Day 6+7 REST



    Is this routine ok or are there serious problems with it that I don't know about? Thanks for your help.

    This is pretty jumbled and with the stats you posted, the advice others have given you about routines is perfect.

  5. #5
    Wannabebig Member nfraher's Avatar
    Join Date
    Apr 2009
    Posts
    57
    thanks guys.

    I guess I've been a little overzealous even though the gains have been pretty good. I guess i'll just transfer all my energy into wbb1.1 based on what you all have said.

    Thanks again

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