Results 1 to 4 of 4

Thread: Feedback Requested for my Routine

Hybrid View

  1. #1
    Wannabebig Member
    Join Date
    May 2006
    Posts
    9

    Feedback Requested for my Routine

    I tried the following routine, but I felt that I was losing strength with it, and it did not feel intense enough for me:
    Day 1- Chest & BI
    Day 2- Cardio
    Day 3- Legs & Delts
    Day 4- Cardio
    Day 5- Back & Tri
    Day 6- Cardio
    Day 7- Start Over

    I then tried the following routine, but I felt exhausted all day from it:
    Day 1- Chest & Arms
    Day 2- Legs & Cardio
    Day 3- Delts & Back
    Day 4- Cardio
    Day 5- Start Over

    I am therefore considering the following routine:
    Day 1- Chest & Back
    Day 2- Cardio- (45 mins on the stationary bike)
    Day 3- Legs & Cardio (30 mins on the stationary bike)
    Day 4- Delts & Arms
    Day 5- Cardio- (45 mins on the stationary bike)
    Day 6- Start Over

    Here are the exercises for my proposed routine:
    Day 1:
    Bench- 3 x (8-12), Incline- 2 x 8, Decline- 2 x 8, Fly 1 x 12
    Pull Up- 2 x 12, Dead Lifts- 2 x 8, T-Bar Rows- 2 x 8, Hyperextensions: 1 x 20
    Lying Lat Ext- 1 x 12, DB Rows: 2 x 8, Shrugs- 3 x (8-12)


    Day 3:
    Squats- 3 x 12, Leg Press- 2 x 10, Hacks- 2 x 10, Leg Ext- 2 x 10
    SL Dead Lifts- 3 x 12, Lunges- 1 x 12

    Day 4:
    Military Pr- 3 x (8-12), Upr Row- 3 x (8-12), DB Ext- 2 x 12
    Close Gr Ben- 2 x 8, Nose Breakers- 2 x 8, Rope Pull Dns- 2 x 12
    Barbell Curls- 2 x 8, Incline DB Curls- 2 x 8, Preachers- 1 x 12

    I like to do Cardio 4 times per week because I lead a sedentary life-- I have an office job where I sit at a desk all day, and I just sit and surf the web when I'm home.
    Last edited by KashaKid; 05-14-2006 at 05:44 PM.

  2. #2
    Senior Member charles_316's Avatar
    Join Date
    Mar 2006
    Location
    Ontario, Canada
    Posts
    382
    Quote Originally Posted by KashaKid
    I tried the following routine, but I felt that I was losing strength with it, and it did not feel intense enough for me:
    Day 1- Chest & BI
    Day 2- Cardio
    Day 3- Legs & Delts
    Day 4- Cardio
    Day 5- Back & Tri
    Day 6- Cardio
    Day 7- Start Over

    I then tried the following routine, but I felt exhausted all day from it:
    Day 1- Chest & Arms
    Day 2- Legs & Cardio
    Day 3- Delts & Back
    Day 4- Cardio
    Day 5- Start Over

    I am therefore considering the following routine:
    Day 1- Chest & Back
    Day 2- Cardio- (45 mins on the stationary bike)
    Day 3- Legs & Cardio (30 mins on the stationary bike)
    Day 4- Delts & Arms
    Day 5- Cardio- (45 mins on the stationary bike)
    Day 6- Start Over

    Here are the exercises for my proposed routine:
    Day 1:
    Bench- 3 x (8-12), Incline- 2 x 8, Decline- 2 x 8, Fly 1 x 12
    Pull Up- 2 x 12, Dead Lifts- 2 x 8, T-Bar Rows- 2 x 8, Hyperextensions: 1 x 20
    Lying Lat Ext- 1 x 12, DB Rows: 2 x 8, Shrugs- 3 x (8-12)


    Day 3:
    Squats- 3 x 12, Leg Press- 2 x 10, Hacks- 2 x 10, Leg Ext- 2 x 10
    SL Dead Lifts- 3 x 12, Lunges- 1 x 12

    Day 4:
    Military Pr- 3 x (8-12), Upr Row- 3 x (8-12), DB Ext- 2 x 12
    Close Gr Ben- 2 x 8, Nose Breakers- 2 x 8, Rope Pull Dns- 2 x 12
    Barbell Curls- 2 x 8, Incline DB Curls- 2 x 8, Preachers- 1 x 12

    I like to do Cardio 4 times per week because I lead a sedentary life-- I have an office job where I sit at a desk all day, and I just sit and surf the web when I'm home.

    First off, welcome to the forum! I see this is your first post. You will learn a LOT from the information within this site.

    The first question to you is: what are your goals? Do you want hypertrophy, muscle endurance, strength, overall fitness, etc?

    From looking at your rep ranges, I'm assuming your aiming at hypertrophy.
    Looking at your proposed routine, I think it is good but needs some refinement. In my opinion, there is too much volume, too many exercises, which can lead to overtraining, etc.

    This is how i'd modify it:

    Day 1:
    Bench- 3 x (8-12), Incline- 2 or 3 x 8, Fly 2 or 3 x 12 (removed decline)
    Pull Up- 3 x 10, Dead Lifts- 4 x 5 (short reps but heavy weight), T-Bar Rows- 3 x 8

    (REMOVED: Hyperextensions: 1 x 20
    Lying Lat Ext- 1 x 12, DB Rows: 2 x 8, Shrugs- 3 x (8-12) )

    Day 3:
    Squats- 3 x 8, Leg Press- 3 x 10, Hacks- 2 x 10, Leg Ext- 2 x 10
    SL Dead Lifts- 3 x 12, Lunges- 1 x 12
    (your leg day is pretty good as is... maybe remove leg ext, you'll be tired from the squats and DLs)

    Day 4:
    Military Pr- 3 x (8-12), Upr Row- 3 x (8-12), DB Ext- 2 x 12
    Close Gr Ben- 2 x 8, Nose Breakers (im guessing these are skull crushers) - 2 x 8, (REMOVE: Rope Pull Dns- 2 x 12)

    Barbell Curls- 3 x 8, Incline DB Curls- 3 x 8, Preachers- 3 x 12
    No need for all these curls! Maybe pick one of the above curls and add chinups!

    Hope this helps!
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  3. #3
    Wannabebig Member
    Join Date
    May 2006
    Posts
    9
    Charles-
    Thanks for the feedback and for your suggestions.

    Looking at what you wrote, I suppose I could just use different exercises each time I work out, instead of trying to do one or two sets of every exercise that I know for a bodypart each time I work out.

  4. #4
    Senior Member charles_316's Avatar
    Join Date
    Mar 2006
    Location
    Ontario, Canada
    Posts
    382
    np

    you're on the right track now!
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •