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Helpful ReplyDoes this routine look sensible? I'm not sure on order of exercises/which days...

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goatywoaty
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2011/04/04 17:50:07 (permalink)
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Does this routine look sensible? I'm not sure on order of exercises/which days...

Hi guys, just wondering what you think of this routine underneath. Do the splits look sensible? Also exercises are limited to what we can do in a home gym - I have a squat rack with a bench, a pullup bar (doorframe style) barbell, dumbells, ez bar...
 
Any advice appreciated :)
 
Monday - Chest and Biceps
 
Flat/incline bench 3 x 10
Flat/incline flies 3 x 10
Dumbbell pullovers 3 x 10
 
Standing barbell curls 3 x 10
or
Seated dumbell curls 3 x 10
 
Optional 21s (3 x 7)
 
 
 
Tuesday - Back and Triceps
 
Deadlifts 3 x 10
Lower back raises 3 x 10
Wide grip pullups 3 x ?
 
Skullcrushers 3 x 10
 
Tricep kickbacks 3 x 10
or
Seated tricep extensions 3 x 10
 
 
 
Wednesday - Neck and Shoulders
 
Standing military press 3 x 10
Arnies 3 x 10
Seated dumbbell press 3 x 10
 
Barbell shrugs 3 x 10
Standing lateral raises 3 x 10
Barbell raise 3 x 10
 
 
 
Thursday - Legs
 
Squats (back) 3 x 10
Lunges 3 x 10
Calf raises 3 x 10
 
#1
Gruffy
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Re:Does this routine look sensible? I'm not sure on order of exercises/which days... 2011/04/04 21:32:08 (permalink)
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Back day feels like it's missing rows of some description. I'd probably drop one of the presses from the shoulder day too and go heavier on what's left.
 
Is there a reason you have all four sessions on consecutive days? There's a lot of overlap between the Mon-Tues-Weds sessions (triceps are getting mullered each day) and you're not giving muscles any time to recover in between.
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goatywoaty
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Re:Does this routine look sensible? I'm not sure on order of exercises/which days... 2011/04/04 22:53:27 (permalink)
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Thanks for the replies guys, yeah it needs to be four days in a row really so my friend and I (training together) have the weekend free to do other stuff... Plus I like the idea of having three days rest and eating solid throughout those to recover nicely.
 
I agree about moving legs to the middle, perhaps Tues to split it up a bit. Also more lat work is needed too, however wide grip pullups are pretty good aren't they? I added bent over rows anyway.
 
Regarding more compounds, I don't see how I can do more? Surely doing squats or deads more than once a week isn't too clever? They are hard on the body hence needing plenty of time to recover.
 
Would the following look a bit better do you think?
 
Monday - Chest and Biceps 
Flat/incline bench 3 x 10 
Flat/incline flies 3 x 10 
Dumbbell pullovers 3 x 10 
  
Standing barbell curls 3 x 10 
or 
Seated dumbell curls 3 x 10 
  
Optional 21s (3 x 7) 
 
Tuesday - Legs 
Squats (back) 3 x 10 
Lunges 3 x 10 
Calf raises 3 x 10 
 
Wednesday - Neck and Shoulders 
Standing military press 3 x 10 
Arnies 3 x 10 
  
Barbell shrugs 3 x 10 
Standing lateral raises 3 x 10 
Barbell raise 3 x 10 
 
Tuesday - Back and Triceps 
Deadlifts 3 x 10 
Lower back raises 3 x 10 
Wide grip pullups 3 x ? 
Bent over rows 3 x 10
  
Skullcrushers 3 x 10 
  
Tricep kickbacks 3 x 10 
or 
Seated tricep extensions 3 x 10 
#3
Gruffy
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Re:Does this routine look sensible? I'm not sure on order of exercises/which days... 2011/04/04 23:34:13 (permalink)☄ Helpful
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Definitely better. I still think you'll be cheating yourself of some progress by lumping it all into four consecutive days. Even moving the last two sessions to Thurs & Fri would be a huge improvement. Your body will reward you for that extra rest day midweek, especially after going super heavy on a low volume legs day.
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goatywoaty
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Re:Does this routine look sensible? I'm not sure on order of exercises/which days... 2011/04/04 23:41:28 (permalink)
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Thanks Gruffy, I agree - i'll have a chat with my training partner and do that I reckon :)
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