Routine suggestions

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Routine suggestions
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Routine suggestions - May 7 2008 1:14:12

DissoluteMan

Posts: 50
Joined: Mar. 16 2008
Status: offline

This is my current split that i have been doing for the last 3/4 weeks, i thought it time that i post it up and let the pro's rip it to shreds and maybe help me make it better, im looking for a really good 3 / 4 day split thats going to hit me hard and really push me hard. i don't get all that much time for a proper gym but i have some equipment in my spare room. This mostly consists of bench with barbell holder thing on it, fly attachments and leg raise thing, barbell and dumbells, and a (fairly) good selection of weights. oh and a pull up bar. If anyone wants to re work this for me or suggest a totally different routine then please feel free to do so.

Pull:
Deadlift 5x5
Chin ups 5x5
Bentover rows 5x5
Barbell curls 3x8
Dumbell curls 3x8

Push:
Flat bench 5x5
Military press 3x8
Chair dips 5x15
Overhead dumbell extention 3x10

Legs:
Squat 3x8
Weighted leg raise (thing on end of bench) 3x8
(i know i need more leg work here but im stuck on what to do)

Many thanks for your time.

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RE: Routine suggestions - May 7 2008 11:52:13

Mortimer

Posts: 657
Joined: May 16 2006
Status: offline

I'll take it your a deffinate beginner so i'll add some links to give you some rleveant info..and a couple of links with suggested routines.

The links to articles and posts that will give you a good base level of info are:

http://www.muscletalk.co.uk/article-beginners-first-stop.aspx

http://www.muscletalk.co.uk/article-beginners-guide.aspx

http://www.muscletalk.co.uk/article-beginners-faq.aspx

And a few containing great routines :

http://forum.bodybuilding.com/showthread.php?t=998224

^^ that one in particular is excellent and that routine is suitable to get you started and contains details on how to adapt it once you get to intermediate and then advanced stages of your bodybuilding/lifting.

Also these are worth noting:

http://www.muscletalk.co.uk/m_8817/mpage_1/key_/tm.htm#8817

http://www.muscletalk.co.uk/m_27107/mpage_1/key_/tm.htm#27107

http://www.muscletalk.co.uk/article-methods-of-training.aspx

Take a look and take your pick. These all provide good places to start.

< Message edited by Mortimer -- May 7 2008 11:53:13 >

(in reply to DissoluteMan)

Post #: 2

RE: Routine suggestions - May 7 2008 14:21:59

Raskolnikov

Posts: 2173
Joined: Apr. 17 2006
From: Margate
Status: offline

^Some very good reads there

As for your routine, it's not too bad. There's a couple of improvements I'd make:

Pull: take out one of the curling exercises (either one). Your biceps will be hammered after chins and rows and won't need an awful lot afterwards

Push: replace the overhead dumbbell extensions with either skullcrushers or close grip bench press. Personally I prefer the latter

Legs: need a bit more work as you have said. Squats are a good choice. Possibly add in some lunges instead of the leg extensions. Stiff leg deadlifts or romanian deadlifts are a good choice for your hamstrings; and you don't need any special equipment for these, just a barbell. Look on www.exrx.net for details on how to do them

Put in some calf raises at the end and you're good to go

Sample legs routine:

Squats 3x8
Lunges 3x8
SLDL 3x8
Calf raises 3x20

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RE: Routine suggestions - May 8 2008 11:23:24

DissoluteMan

Posts: 50
Joined: Mar. 16 2008
Status: offline

Thanks for the advice, have had a good read through and have made some slight changes now.

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RE: Routine suggestions - May 8 2008 20:03:26

Raskolnikov

Posts: 2173
Joined: Apr. 17 2006
From: Margate
Status: offline

Cool, best of luck with the training