YB
BannerBanner

Current Routine (it has many problems)

Author
lspade69
Senior Member
  • Total Posts : 100
  • Reward points: 1606
  • Joined: 2006/06/06 06:40:30
  • Status: offline
2006/07/13 22:35:16 (permalink)
0

Current Routine (it has many problems)

Hey everyone. I thought I had an awesome routine going but I was asking some questions under “diet and nutrition” and I was pretty much told that my routine stunk. It is quite possible that you guys are going to tell me to throw away my current routine and start totally over. ( I formed my routine using the bodybuilding.com website and put exercises together that worked some of the same muscles )

My workout routine is centered around 6 days. Day 1 Chest / Shoulders / Traps – Day 2 Abs – Day 3 Biceps / Triceps / Forearm / Lats – Day 4 Abs – Day 5 Cardio/Legs (running 5 or more miles) – Day 6 Abs – And then start on Day 1 again. My “day 1” and “day 3” workouts are usually around 20-30 minutes long. I cannot afford to work out at the local gym so I workout in the basement (We have a fair amount of equipment such as chinup/dip bars, bench press, etc). The time of day that I work out varies greatly. My job gets in the way so sometimes I will work out right after breakfast or sometimes I might be working out before I go to bed. My “day 5” routine is for legs because I will run four or so miles and then do up hill sprints to make my legs burn. We do not have any equipment to work the legs so I figured running is the only thing I can do. I found out that 20-30 minute routines is very short so I am guessing that I will need a lot of help. Here are my routines:

Day 1 -

Warm up – 5 minutes boxing bag.
4 sets - Dips x 8 (Chest/Shoulders)
4 sets - Front Dumbell Raise x 10 (Shoulders)
4 sets - Bench Press x 8 (Chest)
4 sets - Isometric Chest Squeezes x 1 minute (Chest)
4 sets - Barbell Shrug x 10 (Traps)

Day 3 –

Warm up – 5 minutes boxing bag.
4 sets – Barbell Curl x 10 (Biceps)
4 sets – Palms Up Barbell Wrist Curls x 25 (Fore arm)
4 sets – Bench Dip with weight x 10 (Triceps) http://www.bodybuilding.com/fun/2002/benchdips1.jpg (bench dip seems like it could be many types of work outs so the link is a picture to what I am talking about)
4 sets – Wide Grip Pull Ups (Biceps / Lats)

And like I said before I run for building my leg muscles.

My goal is to add more visible muscle and shape to my body. I don't want to be giant huge I just want to have a lot more muscle but at the same time stay very agile. I have pictures to look upon to help me reach my goal. Please help me fix my routine. Tell me anything that is pointless or horribly wrong. I want/need all the help I can get. Thanx very much.
post edited by lspade69 - 2006/07/13 22:36:51
#1

5 Replies Related Threads

    freak_in_cage
    Pro-Member
    • Total Posts : 3768
    • Reward points: 8883
    • Joined: 2004/12/31 22:21:55
    • Status: offline
    RE: Current Routine (it has many problems) 2006/07/13 22:44:37 (permalink)
    0
    running wont build the same amount of muscle as weight training, so running is no excuse for training your legs. if you do a lot of running then u may have to limit your leg weights to prevent overtraining them, but do legs at least once a week!

    do a search for 3 or 4 day splits m8, there are millions on here
    #2
    Morba
    Olympian Member
    • Total Posts : 651
    • Reward points: 3004
    • Joined: 2006/06/30 17:24:31
    • Status: offline
    RE: Current Routine (it has many problems) 2006/07/13 23:31:34 (permalink)
    0
    indeed take a look at other listed splits. some good ones around.

    but basically, you missing out on the staple compound exercises (squats/deadlifts/shoulder press/bench press) and some great other compound movements (seated rows/bent over rows/close grip bench press/cable crossovers and many others)

    your also doing isolation exercises before your compound exercises, unless this is specifically to pre-exhaust its not the best way to do things really.
    if you have dumbells and barbells then you have equipement to work your legs - lunges / sldl's / squats / calf raises, all possible :]

    :o
    #3
    lspade69
    Senior Member
    • Total Posts : 100
    • Reward points: 1606
    • Joined: 2006/06/06 06:40:30
    • Status: offline
    RE: Current Routine (it has many problems) 2006/07/13 23:32:27 (permalink)
    0
    What does a "split" mean? And I only have bar bells. No dumbells (except a pair of 5 pounders) And I do not have any type of cable equipment .
    post edited by lspade69 - 2006/07/13 23:35:48
    #4
    Morba
    Olympian Member
    • Total Posts : 651
    • Reward points: 3004
    • Joined: 2006/06/30 17:24:31
    • Status: offline
    RE: Current Routine (it has many problems) 2006/07/13 23:34:04 (permalink)
    0
    they are routines, 3 days will be all the good exercises over 3 days, 4 day split will be over 4 days :]

    as much as there is no perfect routine, there are ones which are proven to work for a large group of people for the same goals. see which you like, give it a try for a few weeks, then maybe make some tweaks :]
    post edited by Morba - 2006/07/13 23:35:40

    :o
    #5
    lspade69
    Senior Member
    • Total Posts : 100
    • Reward points: 1606
    • Joined: 2006/06/06 06:40:30
    • Status: offline
    RE: Current Routine (it has many problems) 2006/07/13 23:37:08 (permalink)
    0
    Ohh, i get it. Awesome thanks man. I will check it out.
    #6
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5