New routine time, any help appreicated :)

Re:New routine time, any help appreicated :) (ItsNOTlikeTHAT)

Thu, 22 Oct 2009 16:40:04 GMT

The main thing when designing a new routine is to focus on the compound (multi joint) exercises first, and then add just on or two isolation exercises.

PUSH PULL LEGS is a 3 day split and would look like this:

PUSH
FLAT Bench Press
Incline Dumbell Press
Military Press (BB PRESS) or Dumbell press
Lat raises
Dips or some other tricep exercise

PULL
Deadlifts
BB rows
Lat pulldowns
Curls

LEGS
Squat
Leg press or extensions
Curls
Calves

If you want to turn that into a 4 day split then stick to the same format as you have above, just change your exercises slightly.

SO 4day split:

Chest/triceps
FLAT BENCH
INCLINE DB PRESS
CABLE FLYES
DIPS
PUSHDOWNS

Back/bicep
DEADLIFTS

Latpulldowns
Rows
Ez bar curls

Legs
SQUAT
LEG PRESS
CURLS
CALVES

Shoulders
Military press
DB press
Lat raises

As long as you focus mostly on heavy compounds, working in the 5-8rep range you will do well. That is if you are eating enough!

Re:New routine time, any help appreicated :) (Steedie)

Thu, 22 Oct 2009 15:51:42 GMT

I have considered it, but wouldn't know the best exercises for that

I have been told that before to do muscle groups together rather than shuffling between, really should stop doing it

I'd like to train 4 times a week, usually would be 3, but I like giving a full day for legs to really work them

Re:New routine time, any help appreicated :) (ItsNOTlikeTHAT)

Thu, 22 Oct 2009 14:56:50 GMT

That routine is ok, but the lay out is a bit weird. For instance on back day you seem to shuffle between back and bi exercises. When you train two or more bodyparts together, start with the biggest, back in this case, do all the exercises for it and then move on the smaller bodyparts.

How many days a week do you want to train?

Have you considered doing a push pull legs routine? Very good for mass and strength.

New routine time, any help appreicated :) (Steedie)

Thu, 22 Oct 2009 14:34:59 GMT

Hi all

Recently started a lean bulk after finishing a rather successful cut, but carried on with the same routine. Trouble is, I'm not really feeling it the next day anymore, so I'm figuring it's time to start a new routine, mix it up a bit

Currently doing:

Monday: Chest/Tris
Bench Press          5 x 8
Dips                      5 x 12
Cable Flies            3 x 10
Skullcrushers        5 x 8
Decline DB Press  3 x 10
Cable Pushdown 5 x 10

Wednesday: Biceps/Back
Chin ups               3 x 8
Deadlifts               5 x 5
Twist DB Curls      5 x 8
Bent over row      5 x 10
Preacher Curls     3 x 8
Lat Pulldowns      5 x 10

Thursday: Legs
Squats                5 x 8
Seated calf raises 5 x 15
Leg Press           5 x 10
Hamstring Curls 5 x 10
Leg Extension    5 x 10

Friday: Shoulders
Seated DB Press 5 x 8
Front raises        3 x 12
Military Press      5 x 8

So that's the current routine, but basically I'm trying to put together a new one but I'm just rubbish at picking exercises as it always ends up so similar. I want to completely shake it up so it's a shock to the system again

Would anyone be willing to put together a routine? Training for size by the way :)

Also just out of interest, does any of that look like I'm overtraining? Or even doing enough for good gains?
Much appreciated, thanks