I currently do this workout every week doing 3 sets of 6 reps of each exercise. Would appreciate and feedback advise on ways to improve it? things to add/remvoce etc.
1. Overhead Dumbell Press
2. Barbell Curl
3. Low Row
5. Lateral Pull Down
6. Bench Press – Lateral/vertical/lying Chest
7. Skull Crusher
8. Ab Twist
9. Seated Row
10. Dumbbell Flyes
11. Ab leg raise
12. One-Arm Dumbbell Rows
13. Tricep push down
14. Dumbell Curls Bicep
1. Barbell Curl
2. Shoulder Barbell Front Raise
3. Bench Press
4. Low Row
6. Tricep Pull Down
7. Shoulder Press
8. Ab Twist
9. Barbell Shrug
10. Peck deck t
11. Ab Leg Raise
12. Lateral Dumbell Raise
13. Tricep push
14. Dumbell Curls
1. Barbell Curl
2. Tricep Extention
3. Low row
4. Leg Push
5. Bench Press
7. Overhead Dumbell Press
8. Calf Raise
9. Lateral Pull Down
10. Hamstring Curls
11. Shoulder Barbell Front Raise (
12. Seated Row
13. Leg Extention
14. Peck Deck
15. Tricep push
16. Thigh squeeze
17. Barbell Shrug
18. Dumbell Curls
wow thats alot of exercises right there, have you checked out the premade routines on the website or starting strength?
“The worst thing I can be is the same as everybody else."
It's a bad routine. TOO MANY EXERCISES / TOO MUCH VOLUME.
How long have you been lifting? Would you consider yourself a beginner? I'll provide links to simple and effective beginner routines that focus on compound lifts and full body workouts. YOU SHOULD STOP THIS AND PICK ONE OF THESE:
Starting Stength - Probably the best beginner routine, simple and very effective.
Westside for Skinny Bastards - another great routine with a little more variation.
Wannabebig 1.1 - An Improved Routine - a routine made up by the people from WBB
A selection of beginner routines from the Bodybuilding forum - there are some good ones in here.
A Simple Beginner's Routine by All Pro.
Search through the links and do yourself a favour by choosing one of them.
Also check out the Diet & Nutrition section for some top notch advice, this section of the forum will help you get big. Read this article about Bulking & Cutting it'll help alot.
Acquire some knowledge here. This will answer your questions on size vs strength.
It's alot to read but it's the least you can do for your body.
Last edited by Jboy; 09-14-2009 at 05:39 AM.
Bench Press 60kg 5x5
Squats 77,5 kg 5x5
Deads 112,5kg 5x5
BB Rows 80kg 5x5
Overhead Pr. 40kg 5x5
My training journal:
I would never go above 6 exercises per day
Please read the stickies for premade routines like mentioned above. You've got way too much stuff (especially isolation exercises) going on. You need to stick with the big, compound movement exercises, like deads, squats, sohp, bench, barbell rows, pullups, dips, etc. Isolation exercises are OK, but they shouldn't be the bulk of your routine.
Give chalk a chance.
49 years old
Being new to both the forum and lifting in general I too started out with a huge list of exercises. My thinking was more is better, now it's quality over quantity.
I've been reading SS, Madcow 5x5 and a couple of other basic training programs. Nothing is set in stone and I've recently been hammering out my own version. Possibly a copy of someone else's work, I don't know, there are so many ideas out there. I'm posting it here to see what you guy/gals think;
I make a point of working out every other day so this may not work for some. This would be a 2 week period. It could easily be made into a 3 day workout without any issues.
A, B Format Schedule eg;
A: Mon, Fri, Tues, Sat
B: Wed, Sun, Thurs.
B would then start on Monday and the cycle would repeat from there.
One warm up set: ½ weight before each main set.
4x5 on everything except Abs.
2 Arm Row
Abs (on 2 alternate days)
Alt Crunches 25
Leg Raises 25
Side Bends 25
Last edited by andrewj; 09-14-2009 at 12:43 PM.
Just do SS as it is. It is the best way to make novice gains and THEN you move on to something more complex. You are not qualified to make a routine... so DONT!
Last edited by ZenMonkey; 09-14-2009 at 12:58 PM.
I don't have a degree in kinesiology but I do have a Metal Fabrication Cert.
Health advocates say drink 8 glasses of water a day, is that everyone? So a 100lbs guy takes in as much water as a 300lbs guy? Personally, I'd be in the washroom every hour if I drank that much water daily. This can go on and on in just about everything from food to drugs. Everyone is different.
However, if the OP wants to do SS, I'm certainly not putting it or any other routine down. I made a suggestion, that is all.
I'll say this.It doesnt lack variety.
If fact, I'm going to start the Starting Strength routine as outlined to a T. I may even buy the book if the better half lets me use the CC again, I'm not so sure why I came off as knowing more than someone who has correct knowledge and made a successful career from that knowledge.
My ego has now been checked at the door.