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Thread: What do you think about my routine?

  1. #1
    Cruiserweight
    Join Date
    Nov 2004
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    56

    What do you think about my routine?

    Feel free to criticize me but don't go too harsh.

    Sunday - Back/Biceps
    Monday - Chest/Triceps
    Tuesday - Abs/Legs
    Wednesday - Back/Biceps
    Thursday - Chest/Triceps
    Friday - Abs/Legs
    Saturday - Rest or Cardio

    Right now I'm not really concentrating on my legs but that will change soon. My workout lasts about an hour with about 5-6 workouts for each muscle group. Rest periods between sets is about 30 secs with reps going to 8 or muscle failure. I'm eating about 2700+ calories a day, no protein, no creatine just 4 large meals.

    I'm pretty sure my bf% is down to 7% now, I have to get that check.

  2. #2
    Ready for take-off
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    Sep 2004
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    seems like too much volume too me, not enough rest and recovery. where is the shoulder workout?

  3. #3
    Senior Member DNL's Avatar
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    that seems to be a bit too much if you're saying you're doing 5 to 6 exercises per muscle group with perhaps 3 to 4 sets each exercise and 8 or more reps per set in a workout session.

    right now my routine is

    sunday: Chest/Back
    monday: legs/abs
    tuesday: Shoulders
    wednesday: rest
    thursday: Bi's/Tri's/Forearms
    friday: go to the movies
    saturday: rest some more and eat alot.

    When you do chest, it'll also work your tri's and anterior delt. and back will also work your bi's
    Squats and DL will leave you crippled for a few days (for me at least).
    Arm day to round things up.

    Everybody has a routine that's best for him, and after 8-9 months this seems to work for me right now

  4. #4
    Moderator Adam's Avatar
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    Too much everything.
    it would be much better to make that into a 9 day split.(add more rest)
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

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  5. #5
    Cruiserweight
    Join Date
    Nov 2004
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    Quote Originally Posted by thecaptain
    seems like too much volume too me, not enough rest and recovery. where is the shoulder workout?
    well my chest/tricep workout kinda helps my shoulders but yeah I think I should switch it up a bit.

    Quote Originally Posted by DNL
    that seems to be a bit too much if you're saying you're doing 5 to 6 exercises per muscle group with perhaps 3 to 4 sets each exercise and 8 or more reps per set in a workout session.
    Yeah I do 3 sets each exercies, 2 for my abs. I guess my routine is a lot but if it helps any I take zinc supplements. Here is my routine in detail

    Back:
    Cable Front Pulldown
    Seated Cable Row
    Bent-over row with dumbell
    Assisted Chin ups and pullups
    Shrugs

    Bicep:
    Dumbbell curls
    Hammers
    Concentration curls
    Preachers
    Barbell curls

    Chest:
    Push ups (warm up)
    Bench press
    Incline bench press
    Chest dips (elbows out)
    Pec Flys
    Dumbbell bench press

    Triceps:
    Cable push downs
    Tricep extension with dumbbell
    Face crunches
    Tricep dips (elbows in)

    Quote Originally Posted by Adam MacKinnon
    Too much everything.
    it would be much better to make that into a 9 day split.(add more rest)
    whats a 9 day split?

  6. #6
    I wannabebig!
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    splitting your workout into 9 days.

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