Hey guys I'm new to body lifting, and this forum and just wanted to get started out making sure that my workout routine is beneficial. I have slightly adapted it from previous workout routines to what I feel "works" and also because I have a part time job which I attend on Fridays n Saturdays. I try to isolate my different parts, and hit them hard, but give them a week to recuperate so I do not over train. I'm not quite sure on hot to figure out he sets/reps though. I also take a shake of Muscle Milk before, and after my workouts, on days I workout, and just before bed on off days. Any advice / critiquing is much appreciated. Thanks guys.
SUNDAY: Back / Biceps
Wide Grip Pulldown Behind Neck 4 sets of 6 rep
Alternate Hammer Curls - 3 sets of 8 reps
Deadlift 3 sets of 8 reps
Bent Barbell Rows - 4 sets of 6 reps
Dumbbell Incline Curls - 3 sets of 8 reps
Seated Cable Rows 3 sets of 6 reps
DB Concentrations 3 sets till failure
Preacher Curls 4 sets of 6 reps
Barbell Curls 3 sets of Resistance Till Death
MONDAY: Legs / Forearm
Squat - 4 sets of 8 reps
Leg Extensions 3 sets of 8 reps
Leg Curls 3 sets of 8 reps
Leg Press 4 sets of 6 reps
Calf Raises 3 sets of 25 reps
Forearm Curls - 3 sets of 12 reps
Forearm Reverse Curls - 3 sets of 8 reps
Forearm Pulldown 4 sets of 12 reps
Weighted Sit-Ups 4 sets of 30 reps
Barbell Military Press 4 sets of 6 reps
Shrugs (3 sets of 8 reps
Upright Rows 3 sets of 8 reps
Seated DB Shoulder Press 3 sets of 8 reps
Front DB Raises 3 sets of 6 reps
Lateral DB Raises 3 sets of 6 reps
Bent Over Lateral Raises 4 sets of 6 reps
Weighted Sit-Ups 4 sets of 30 reps
THURSDAY: Chest / Triceps
Bench Press 4 sets of 3
Incline Bench Press 4 sets of 3
Decline Bench Press (4 sets of 3
Lying DB Pullover 3 sets of 8
Triceps Extensions 4 sets of 6 reps
Tricep Pulldown Overhand 3 sets of 8
Tricep Pulldown Underhand 3 sets of 8
No. Too much volume; wide grips and BTN's are not the friends of your rotator cuff, exercise order sucks, abs don't need 30-rep sets...
I don't feel like continuing.
too many exercises and too many sets
@Built - I'm not sure wat a BNT is, but you are right now that I think about it because my right rotator cuff has been bothering me. Also, I have no clue on the "order".. I just thought to peform the heavier lifts earlier, and on multipart days to "mix" it up...
@ BiggerGuns - So which ones should I cut out ? And when I do... sets of maybe 4x6 would be best you think?
Also, I'm in the dark about the whole...set/rep factor and how much of each I should do. From what I've found, low reps of low sets of heavy weights helps to bulk up and build muscle (which is my goal). Thank for the critiquing guys, anything else I could change to fix this ?
Now on to the routine,
Back/Bi---why more bis than back? It is not necessary to have 5 different exercies of bicep work on back day. 3 at most will suffice. If you want to do three and stick with the exercies you currently do, I suggest doing Barbell Curls, Preacher, and Db Incline. Change the BTN Pulldowns to Regular Pulldowns, don't go too wide.
Legs-If you are going to do leg press, I would throw it in there right after Squats. As for Calves, up the weight and do less reps, sets of 25 seem a bit like overkill. Like Built said. 30 rep sets for abs are not needed.
Shoulders-Ditch the upright rows. Along with the BTN Pulldown, these could be the source of your nagging rotator cuff.
Chest-Is the Lying Db Pullover more focused on you chest or is it more like Skullcrushers to hit the tricep? If it is more focus on the tricep, there is no need to have three additional tricep exercises.
Last edited by shoot4dabigtime; 03-09-2007 at 06:21 AM.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be a good friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
What are your goals?
Last edited by Chubrock; 03-09-2007 at 07:26 AM.
Fuck, fight, or hold the light.
Read solid routines like WBB1, BGB, Bill star to get an idea of what a good routine looks like.
Shoot has some good advice there.
Like Buit said, the order is all messed up. Always do arm work at the end of the workout. Hit the larger muscle groups first. Also, you're working the arms way too much.
BENCH - 330 x 1
SQUAT - 405 x 1
DEADLIFT - 450 x 1
"Whenever you do a thing, act as if all the world were watching." -- T.J.
"Every success is built on the ability to do better than good enough." -- Unknown
Thanks a lot guys for your advice. And sry I forgot to mention, my goal is to bulk up. I am pretty scrawny now... and am trying to put on as much muscle as I can. Muscle Milk seems to be helping as I went from 135 to a solid 143 now, and still no visible fat. But anyways, so for abs I should just work them out once a week like any other body part ? and weighted would be better I would assume ? And for all other exercises, by the end of teh final rep, it should be almost failure, right ?
What's your diet like? Are you tracking everything you're eating? Your diet is the most important part of increasing muscle mass.
"The only easy day was yesterday."
Arrite, so I should tone down on the volume and try to hit each section with maybe 2 diferent types of exercieses, so a total of about 4-5 a day ? And as for reps, maybe 4 sets or 3 reps , last rep of last set being "nea failure" ? And increase gradually week by week? Also, when / ho should I incorporate abs, because a 6 pack would be nice =] Thanks again guys, really apprecaite everythign.
Abs are mostly a product of diet.
Why not just use one of the programmes here to start with?
I highly recommend the WBB1 routine.
Goal:To get huge.
"Others would just say, 'Death Valley' and leave it at that. But not LSU. Here, it's 'Welcome to Death Valley.' That's beautiful. It's like descending into Hell and finding a sign that reads, 'Satan Invites You to Enjoy Eternal Damnation.'" -Jim Capel, ESPN