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Critique My Routine

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PsYoP78
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2003/12/31 19:17:45 (permalink)

Critique My Routine

I'm a beginner at body building...have been doing circuit training machine weights (Cybex) for about 10 months. Moving out of the training wheels...can you guys take a look at my routine and let me know what you think. I've been doing it for two weeks now.

Day 1
Cardio - 5 mins
Bench Press - 3
Incline Press - 2
Dumbbell Press - 2
Dumbbell Fly - 3
Dip - 3
Skull Crushers - 3
Tricep Pushdown -2
Inclined Crunch - 2
Cardio - 15 mins

Day 2
Cardio - 5 mins
Pulldown - 2
Lat pulldown - 3
Seated Row - 2
Dumbell Row - 2
Bar Curl - 3
Preacher Curl - 3
Dumbbell Curl - 2
Inclined Crunch - 2
Cardio - 15 mins

Day 3
Cardio - 5 mins
Squat - 3
Leg Press - 3
Leg Extension - 3
Deadlift - 2
Leg Curl - 3
Weighted Heel Raise - 3
Seated Calf - 3
Inclined Crunch - 2
Cardio - 15 mins

Day 4
Cardio - 30 mins

Day 5
Cardio - 30 mins

Day 6
Cardio - 30 mins

Day 7
Cardio - 30 mins
#1

3 Replies Related Threads

    Scourge_of_God
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    RE: Critique My Routine 2003/12/31 19:26:01 (permalink)
    Why weights on days 1-3 and rest 4-7? That's how you'll get problems with overtraining. Try something like this:

    Day 1: Weights
    Day 2: Cardio
    Day 3: Weights
    Day 4: Cardio
    Day 5: Weights
    Day 6: Cardio
    Day 7: Rest!

    Never do cardio before weights. Only afterwards, if you insist on doing both on the same day.

    What does your rep/set/rest period scheme look like?
    #2
    PsYoP78
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    RE: Critique My Routine 2003/12/31 20:03:26 (permalink)
    About the cardio break up, that's what I acutally meant...I put in the cardio as an afterthought. Unless there's something wierd that happens in the week, I do weight training every other day...only cardio on off days.

    I do the five minutes of cardio before weight training as a warm up. Is there a better warm up other than cardio? I do cardio, stretch, weight, cardio.

    I haven't had a rest day before...do you think that it's necessary or just nice to have? I'm used to seven days a week training, so it's not a big deal to continue that, unless I'm risking overtraining. YIB has convinced me to hike my cals in my diet and I'm afraid without the cardio I'll be eating over maintenance.

    For rest between sets, I usually do 30 to 90 seconds. I'm trying to get myself to wait 90 seconds between sets, but I get antsy sometimes. I usually pay for it if I don't rest 90 seconds though.

    Following are the reps I target for each set...

    Day 1
    Cardio - 5 mins
    Bench Press - 3 x 8
    Incline Press - 2 x 8
    Dumbbell Press - 2 x 10
    Dumbbell Fly - 3 x 12
    Dip - 3 x 5
    Skull Crushers - 3 x 10
    Tricep Pushdown - 2 x 10
    Inclined Crunch - 2 x 15
    Cardio - 15 mins

    Day 2
    Cardio - 30 mins

    Day 3
    Cardio - 5 mins
    Pulldown - 2 x 12
    Lat pulldown - 3 x 10
    Seated Row - 2 x 10
    Dumbell Row - 2 x 8
    Bar Curl - 3 x 10
    Preacher Curl - 3 x 12
    Dumbbell Curl - 2 x 8
    Inclined Crunch - 2 x 15
    Cardio - 15 mins

    Day 4
    Cardio - 30 mins


    Day 5
    Cardio - 5 mins
    Squat - 3 x 8
    Leg Press - 3 x 10
    Leg Extension - 3 x 10
    Deadlift - 2 x 10
    Leg Curl - 3 x 12
    Weighted Heel Raise - 3 x 12
    Seated Calf - 3 x 12
    Inclined Crunch - 2 x 15
    Cardio - 15 mins

    Day 6
    Cardio - 30 mins

    Day 7
    Cardio - 30 mins
    #3
    Raptor
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    RE: Critique My Routine 2004/01/01 22:39:57 (permalink)
    To much volume for chest and biceps, also to much cardio if your trying to gain muscle. do abs once a week. Make sure your eating enough, try...


    Day 1
    Cardio - 5 mins
    Bench Press - 3 x 6-10
    Dips - 3 x 6-10
    Flyes - 2 x 6-10
    Shoulder Press - 3 x 6-10

    Day 2
    Cardio - 30 mins

    Day 3
    Cardio - 5 mins
    Deadlift - 3 x 4-6
    Bent over row 3 x 6-10
    Wide pullup 3 x 6-10

    Bicep Curl - 2 x 6-10

    Day 4
    Cardio - 30 mins

    Day 5
    Cardio - 5 mins
    Squat - 3 x 6-10
    Leg Press - 3 x 6-10
    Leg Curl - 3 x 6-10

    Seated Calf - 3 x 6-10

    Day 6
    Rest

    Day 7
    Rest
    #4
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