I need some advice on how to improve my routine (should I switch anything around or use other exercises, etc.) I just don't want to overtrain my muscles and I don't want to give them TOO much rest. Please help me out, criticize my routine. I want to be able to get the best out of my workouts, and I hope you guys can help me do that.
Here is my routine:
DAY 1: Chest, Triceps
DAY 2: Biceps, Forearms
DAY 3: Traps, Back, Abs
DAY 4: Deltoids
DAY 5: Legs
DAY 6: Abs
Here are the exercises I use, and the order I do them in:
1) Flat wide bench press (4 sets)
2) Incline wide bench press (4 sets)
3) Level dumbbell flyes (4 sets)
1) Level close-grip bench press (4 sets)
2) One-arm triceps extension (4 sets per arm)
3) Dumbell kickbacks (4 sets per arm)
1) Concentration curls (4 sets per arm)
2) Standing barbell curls (4 sets)
3) Preacher curls (3 sets)
4) Hammer curls (3 sets)
1) Reverse wrist curls (4 sets)
2) Behind-the-back wrist curls (4 sets)
3) Hammer wrist curls (4 sets)
1) Barbell shrugs (4 sets)
2) Behind-the-back barbell shrugs (4 sets)
1) Deadlifts (4 sets)
2) Bent-over barbell rows (4 sets)
3) One-arm dumbbell rows (4 sets per arm)
4) Lying dumbbell rows (4 sets)
1) Arnold presses (3 sets)
2) Forward raises (3 sets)
3) Lateral raises (4 sets)
4) Bent-over lateral raises (4 sets)
1) Squats (4 sets)
2) Leg extensions (3 sets)
3) Lying leg curls (4 sets)
4) calf raises (4 sets)
1) Reverse crunches (2 sets)
2) Crunches (2 sets)
3) Side crunches (2 sets per side)
*I also do this ab routine at the end of my workout on day 3
Bench= 125lbs X 10REPS (I've never tryed maxing out)
Curl= 80lbs X 6REPS
Anyways, this is my routine. I would greatly appreciate it if you guys could help me out and critique it. Thanks!!
Last edited by mike107; 06-06-2004 at 11:57 PM.
looks very good, if you sleep enough and eat enough, you will grow quicker than you think, if you train like a hard ass that is.
A big thanks to all my friends in the USA, I am deeply grateful for your hospitality and kindness.
On my back day, my biceps are doing a lot of work (with all the pulling movements). What can I do to the dumbell rows, barbell rows, etc. to put less emphasis on my biceps?
I do my biceps the day before my back, so they are sometimes sore on my back day. Should my biceps be fine, since I give they have like 5 days off after kinda working them 2 days in a row (day 2 + indirectly with back day 3)?
Last edited by mike107; 06-03-2004 at 05:40 PM.
Dont worry about it, your backs gonna get worked either way, i used to worry about small stuff like that, if u were too concerned u could do bis and back same day and do bis first as to exhaust them so they dont help for the back workouts as much but personally i wouldnt worry...
I just got a gym membership. So now I have a lot more options than I did working out at my house. There's all kinds of new equipment I haven't used before. There's leg press, machines, pullup bars, etc (almost anything I need). What exercises do you guys suggest I should add to my workouts, now that I have more options? Please critique my routine (it is posted at the top of this thread / scroll up). Are there other exercises that I should bring into my workouts, or anything that should be switched around?
Last edited by mike107; 06-05-2004 at 02:11 PM.