Results 1 to 6 of 6

Thread: my current routine : any good?

  1. #1
    Wannabebig New Member
    Join Date
    Jun 2006
    Location
    wolverhampton, england
    Posts
    0

    my current routine : any good?

    hey people im new to this forum and id like to know if my new routine im tryin out is any good, advise and all oppinions are welcome.

    what im tryin to do is ad muscle but try to ad definition aswell so this is what im tryin.i dont want to get too big cus i still enjoy playin football of a sunday.

    i do all of these in one week monday to friday

    1 month heavy weights : 3 sets of 6 to 8 reps

    day 1

    incline bench
    incline dumbells
    flys at slight incline
    cables
    cant rememer what the machine is called but you hold the bars with ur arms at right angles and pull them in from the side till they meet in the middle (mental block lol)

    day 2

    lat pull ups
    lat machine
    bent over row
    upright rows
    excerise for rear delts(dont know the name for it) basically its on the cables and i cross my arms and hold the grips, and pull them across my body while keeping my arms strait and finish with my arms out at the side

    day 3

    bumbell curls
    hammer curls
    barbell curls
    preacher curls or concentation curls

    tricep pulldowns (rope)
    tricep pulldowns ( v bar)
    dips or tricep kickback
    close grip bench press or single arm pulldowns

    day 4

    shoulder press (dumbells or bar)
    lateral raises to front
    lateral raises to side
    shrugs
    upright row

    day 5 (just about to start this)

    calf raises
    leg extensions
    leg curls
    squats on machine

    month 2 is the same as above but instead of doing 6-8 eps, i do 12 reps

    also what i do is twice a week i do my abs and twice a week i do 30 mins of cardio after weights

    is this any good or what?

    mark

  2. #2
    Senior Member getfit's Avatar
    Join Date
    Jul 2004
    Location
    montreal quebec
    Posts
    17,445
    why do you squat on a machine?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  3. #3
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Quote Originally Posted by sparky1811
    hey people im new to this forum and id like to know if my new routine im tryin out is any good, advise and all oppinions are welcome.

    what im tryin to do is ad muscle but try to ad definition aswell
    Pick one. Adding muscle requires extra food. Definition requires LESS food.

    Quote Originally Posted by sparky1811
    so this is what im tryin.i dont want to get too big
    That part's simple: don't overeat.

    Quote Originally Posted by sparky1811

    cus i still enjoy playin football of a sunday.

    i do all of these in one week monday to friday

    1 month heavy weights : 3 sets of 6 to 8 reps

    day 1

    incline bench
    incline dumbells
    flys at slight incline
    cables
    cant rememer what the machine is called but you hold the bars with ur arms at right angles and pull them in from the side till they meet in the middle (mental block lol)

    day 2

    lat pull ups
    lat machine
    bent over row
    upright rows
    excerise for rear delts(dont know the name for it) basically its on the cables and i cross my arms and hold the grips, and pull them across my body while keeping my arms strait and finish with my arms out at the side
    No chins?

    Quote Originally Posted by sparky1811

    day 3

    bumbell curls
    hammer curls
    barbell curls
    preacher curls or concentation curls

    tricep pulldowns (rope)
    tricep pulldowns ( v bar)
    dips or tricep kickback
    close grip bench press or single arm pulldowns
    WAAAAY too much direct arm work. Arms don't need their own day.

    Quote Originally Posted by sparky1811

    day 4

    shoulder press (dumbells or bar)
    lateral raises to front
    lateral raises to side
    shrugs
    upright row
    Learn to do deadlifts and you won't need shrugs.

    Upright rows are shoulder killers. Ditch 'em.

    Quote Originally Posted by sparky1811

    day 5 (just about to start this)

    calf raises
    leg extensions
    leg curls
    squats on machine
    Machine squats aren't squats. Sorry.

    I don't see chins, deads, RDLs, free squats I DO see WAY too much direct arm and shoulder work.

    Quote Originally Posted by sparky1811

    month 2 is the same as above but instead of doing 6-8 eps, i do 12 reps

    also what i do is twice a week i do my abs and twice a week i do 30 mins of cardio after weights
    This part's fine, provided the ab work is short and heavy.
    Quote Originally Posted by sparky1811

    is this any good or what?

    mark
    What's your diet like?

  4. #4
    Senior Member
    Join Date
    Jun 2006
    Location
    Western Canada
    Posts
    0
    Depending on your strength levels and intensity you might be overtraining. You may want to try a split like this:

    Monday: Chest/Biceps
    Tuesday: Legs
    Wednesday: Rest
    Thursday: Shoulders/Triceps
    Friday: Back/Traps
    Saturday: Rest
    Sunday : Rest

    As for gaining muscle and having defination at the same time, that's more diet driven, if you gain some muscle mass from the heavy trianing and end up shedding some fat then of course you'll have a bit more size and have some defination.

  5. #5
    considering lipo Skinny Fat's Avatar
    Join Date
    Nov 2005
    Location
    O - HI - O
    Posts
    534
    A lot of guys will tell you upright rows are bad. There's enough good exercises out there, that I just avoid them.

    Back exercises use biceps, and shoulder exercises use triceps - putting an arm day after back and before shoulder will probably be hindering your progress.

    Squats should always be done free-standing.

    Squats and deadlifts are infinitely more important than all the other exercises you're doing.

    I hate 'arm days'. Do your arm workout on a day with more important work. You don't need four different types of curls.

    Don't ask for a lighter load. Ask for a stronger back.


  6. #6
    Senior Member
    Join Date
    Jun 2006
    Location
    Western Canada
    Posts
    0
    Quote Originally Posted by Skinny Fat
    A lot of guys will tell you upright rows are bad. There's enough good exercises out there, that I just avoid them.

    Back exercises use biceps, and shoulder exercises use triceps - putting an arm day after back and before shoulder will probably be hindering your progress.

    Squats should always be done free-standing.

    Squats and deadlifts are infinitely more important than all the other exercises you're doing.

    I hate 'arm days'. Do your arm workout on a day with more important work. You don't need four different types of curls.
    I'm down with what skinnyfat says, four different types of curls are useless, and squats and deads are important and are better done with free weights then any machine out there.

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
  •