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Advice on a new routine ...

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S.Speedy
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2007/06/14 22:42:48 (permalink)
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Advice on a new routine ...

Alright lads ... Just wondering if you could give me some advice on a routine I put together for a three-day split workout. My aim is to build muscle, maybe decrease body fat a little too, but that isn't essential I guess. It's the first routine I've put together so I'm not expecting it to be perfect. I've been going the gym properly for a couple of months but havn't had a proper routine down. My diet is fine and I've got that down.

I've chosen to do swimming on Tues & Thurs because I've got a Lifeguard course comming up in August so I wouldn't mind becoming a better swimmer ...

Monday

Cable Triceps Extension
Triceps Pushdown
Barbell Shrugs
Dumbbell Shrugs
Ab Crunch Machine
Oblique Crunches
Side Bridge
Dumbbell Sidebend

Tuesday

Swimming

Wednesday

Dumbbell Bench Press
Dumbbell Flyes
Machine Bench Press
Dumbbell Shoulder Press
Front Dumbbell Raise
Standing Dumbbell Calf Raise
Dumbbell Seated One Leg Calf Raise

Thursday

Swimming

Friday

Concentration Curls
Hammer Curls
Leg Extensions
Leg Press
Seated Leg Curl
Straight Arm Pulldown
One-Arm Dumbbell Row
Stiff-legged Dumbbell Deadlift

Saturday & Sunday

Rest

Also, any advice on how many sets and reps for each exercise would be great!

Cheers, Sam.

He who says he can and he who says he can't are both usually right...
#1

7 Replies Related Threads

    Imsimon
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    RE: Advice on a new routine ... 2007/06/15 00:08:35 (permalink)
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    no offence mate but I dont like the routine to many excercises and to may isolations

    have you had a read of this article?

    TT's newbie thread

    its got a good selection of workouts for 3 days half way down the page, read it all though, you really dont need to be doing all those excercises

    good luck

    https://www.muscletalk.co.uk/m/tm.aspx?m=5490487y calisthenics. journal, come say hello - I need all the help I can get!
    #2
    S.Speedy
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    RE: Advice on a new routine ... 2007/06/15 00:24:58 (permalink)
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    Yeah, I've read through it, but it's a lot to take in all at once ... and no offence taken, I could just do with some advice on a routine. The reason there are so many execises is because I tried to target various muscles ...

    Mon: Triceps, Traps & Abs
    Weds: Chest, Shoulders & Calves
    Friday: Biceps, Quads & Back

    It took me a fair while to work out which exercises I can actually physically do. The joint on my left elbow is a bit funky and means I can't twist my wrist properly so I can't do things such as ordinary bicep curls because it is not physically possible. Can't do barbell curls or anything like that either. Wish I could but I can't. That's why I used hammer curls instead of bicep curls ...

    He who says he can and he who says he can't are both usually right...
    #3
    ToxicToffee
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    RE: Advice on a new routine ... 2007/06/15 09:04:02 (permalink)
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    I've read through it, but it's a lot to take in all at once


    would you like to be spoon fed instead?

    there are plenty of plans assuming you can be bothered to read through them at the top of this forum
    #4
    S.Speedy
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    RE: Advice on a new routine ... 2007/06/15 12:17:32 (permalink)
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    Don't be a tosser, mate. I only came here for some advice on a routine I put together. Just because you know everything inside-out doesn't mean that I can over a few nights.
    post edited by S.Speedy - 2007/06/15 13:11:58

    He who says he can and he who says he can't are both usually right...
    #5
    S.Speedy
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    RE: Advice on a new routine ... 2007/06/15 13:11:29 (permalink)
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    Is this at all any better? ...

    Monday

    Squat, 3 warm-up sets, then 2 work sets
    Good Mornings 2 x 8-10
    Leg Press 2 x 8-10
    Leg Curls 4 x 8-10
    Abs

    Tuesday

    Swimming

    Wednesday

    Bench, 3 warm-up sets, then 2 work sets
    Close Grip Bench 2 x 8-10
    DB Inclines 2 x 8-10
    Triceps Extensions 4 x 10
    DB Lateral Raises 2 x 12

    Thursday

    Swimming

    Friday

    Deadlift – Warm-up, then 2 work set
    Supported Rows 4 x 8
    Shrugs 2 x 8-12
    Hammer Curls 4 x 10
    Abs

    Saturday & Sunday

    Rest

    He who says he can and he who says he can't are both usually right...
    #6
    Fray16
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    RE: Advice on a new routine ... 2007/06/16 13:14:32 (permalink)
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    Better, yes
    #7
    britlifter
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    RE: Advice on a new routine ... 2007/06/16 16:09:09 (permalink)
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    its not a bad selection of exercises (your 2nd routine) but Id include some form of vertical pull eg pullups or lat pulldowns for your back ;)
    #8
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