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
one arm overhead
Day 2 : Back and Abs
Stiff legged deadlifts/hyperextensions (alternate the two)
one arm row
Day 3 REST
Day 4 : shoulders + hams + quads
leg hyper extension
seated ham curl
lying leg curl
leg press/hack squat (alternate each week)
overhead dumbbell press
side lateral raise
lying dumbbell raises
Day 5: Biceps + calves
calf raises on leg press machine
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.
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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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.
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.