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Is this routine OK?

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assos
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2009/08/02 20:25:57 (permalink)
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Is this routine OK?

I've settled for this routine after some chopping and changes over the months.
Does it look right?
 
Mon
Cardio-Cycling 90 mins.
 
Tues 3x8
Weighted dips
Barbell skull crushers
Barbell Curls
Seated incline dumbell curls
Dumbell Hammer Curls
Barbell Shrugs
 
Weds 
Cardio-Cycling 90 mins
 
Thurs 3x8
Incline Barbell bench press
Dumbell Shoulder press
Flat barbell bench press
Bent over Dumbell Flyers
Barbell Front Upright Rows
Dumbell Side Raises
Dumbell Shrugs
 
Fri
Cardio-Cycling 90 mins
 
Sat 3x8
Squats-4x8
Weighted leg raises
Weighted cruches
 
Sun 3x8
Deadlifts-4x8
Weighted Pull ups
Bent Over Barbell rows
Barbell Shrugs
Dumbell Shrugs
 
 
 
 
#1

20 Replies Related Threads

    naththebeast
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    Re:Is this routine OK? 2009/08/02 21:00:35 (permalink)
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    very different a bit too mixed up for my liking, also a lot of shrugging in there 3 of 4 workouts have at least one shrug a bit much imo.

    Personally would like to see a bit more structure but thats a personal preference.



    #2
    CitizenKane
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    Re:Is this routine OK? 2009/08/02 21:14:08 (permalink)
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    Looks a bit all over the place imo. Certainly no need to train your traps three times a week! Get rid of the Shrugs on every day except Sunday imo. Also you need to do more exercises for Legs!

    I'd much rather be doing a Push/Pull routine, or a 4 day split like Day 1: Chest and Triceps, Day 2: Back and Biceps, Day 3: Shoulders, Day 4: Legs or something like that. I don't really think having a dedicated arms day is necessarily the best thing. I'm saying that because I did it for a few months and it didn't work for me.

    "Be adequate"
     
    #3
    assos
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    Re:Is this routine OK? 2009/08/02 23:44:54 (permalink)
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    Does this look better.
     
    Mon
    Cardio-Cycling 90 mins.
     
    Tues 3x8
    Weighted dips
    Incline Barbell bench press
    Flat barbell bench press
    Barbell skull crushers 

     
    Weds 
    Cardio-Cycling 90 mins
     
    Thurs 3x8 

    Dumbell Shoulder press
    Bent over Dumbell Flyers
    Barbell Front Upright Rows
    Dumbell Side Raises
    Barbell Curls
    Seated inline dumbell curls
    Dumbell Hammer Curls 
     
    Fri
    Cardio-Cycling 90 mins
     
    Sat 3x8
    Squats-4x8
    Weighted leg raises
    Weighted cruches
     
    Sun 3x8
    Deadlifts-4x8
    Weighted Pull ups
    Bent Over Barbell rows
    Barbell Shrugs
    Dumbell Shrugs 
     
    #4
    CitizenKane
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    Re:Is this routine OK? 2009/08/03 13:59:55 (permalink)
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    Certainly better, but grouping shoulders and biceps on the same day is something I've never heard of anybody doing personally. If I was you I'd do that routine except move the bicep isolations to Sunday with your back routine. Do you understand the concept of pushing/pulling movements? Basically a push movement is any exercise that uses your chest/triceps/delts and a pull movement is any exercise that uses your back/biceps. As a result, many of the compound lifts that people do to exercise their back (Rows, Pull ups) also work their biceps, in the same way that many compounds for chest (Bench) also work the triceps. For this reason many people train tris/chest and bis/back on the same day, grouping pull exercises with other pull exercises and push exercises with other push exercises. The reason for this is because if you train chest on Monday, then Tris on Wednesday (for example) then you are effectively training your triceps twice a week, which many people don't want to do because they could potentially be overtraining them.

    Also, you need to do more than just Squats for your leg training! There are many to choose from: Lunges, Calf Raise, Leg Curls, Straight Leg Deadlift, Good Mornings, etc. It doesn't make sense to be doing such high volume for something like shoulders and then doing such low volume for a much bigger bodypart like legs
    post edited by CitizenKane - 2009/08/03 14:04:37

    "Be adequate"
     
    #5
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/03 15:06:34 (permalink)
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    CitizenKane

    Certainly better, but grouping shoulders and biceps on the same day is something I've never heard of anybody doing personally. If I was you I'd do that routine except move the bicep isolations to Sunday with your back routine. Do you understand the concept of pushing/pulling movements? Basically a push movement is any exercise that uses your chest/triceps/delts and a pull movement is any exercise that uses your back/biceps. As a result, many of the compound lifts that people do to exercise their back (Rows, Pull ups) also work their biceps, in the same way that many compounds for chest (Bench) also work the triceps. For this reason many people train tris/chest and bis/back on the same day, grouping pull exercises with other pull exercises and push exercises with other push exercises. The reason for this is because if you train chest on Monday, then Tris on Wednesday (for example) then you are effectively training your triceps twice a week, which many people don't want to do because they could potentially be overtraining them.

    Also, you need to do more than just Squats for your leg training! There are many to choose from: Lunges, Calf Raise, Leg Curls, Straight Leg Deadlift, Good Mornings, etc. It doesn't make sense to be doing such high volume for something like shoulders and then doing such low volume for a much bigger bodypart like legs


    Many people including myself hate to train chest and back with tris and bis as I dont feel my carbonized arms after chest/back and didnt get any benefits. Pull/pull is an old convention for beginners when you start to lift, as the same as training chest  on monday.

     Right for the legs not enough volume he sould include leg press and/or leg extensions for quads and dont forget calves too.  
    #6
    CitizenKane
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    Re:Is this routine OK? 2009/08/03 16:48:11 (permalink)
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    canidrinkwinny

    CitizenKane

    Certainly better, but grouping shoulders and biceps on the same day is something I've never heard of anybody doing personally. If I was you I'd do that routine except move the bicep isolations to Sunday with your back routine. Do you understand the concept of pushing/pulling movements? Basically a push movement is any exercise that uses your chest/triceps/delts and a pull movement is any exercise that uses your back/biceps. As a result, many of the compound lifts that people do to exercise their back (Rows, Pull ups) also work their biceps, in the same way that many compounds for chest (Bench) also work the triceps. For this reason many people train tris/chest and bis/back on the same day, grouping pull exercises with other pull exercises and push exercises with other push exercises. The reason for this is because if you train chest on Monday, then Tris on Wednesday (for example) then you are effectively training your triceps twice a week, which many people don't want to do because they could potentially be overtraining them.

    Also, you need to do more than just Squats for your leg training! There are many to choose from: Lunges, Calf Raise, Leg Curls, Straight Leg Deadlift, Good Mornings, etc. It doesn't make sense to be doing such high volume for something like shoulders and then doing such low volume for a much bigger bodypart like legs


    Many people including myself hate to train chest and back with tris and bis as I dont feel my carbonized arms after chest/back and didnt get any benefits. Pull/pull is an old convention for beginners when you start to lift, as the same as training chest  on monday.



    Good point. Of course each to their own, I just found that I've been making very solid gains since I started my P/P/L so thought I'd mention it!



    "Be adequate"
     
    #7
    assos
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    Re:Is this routine OK? 2009/08/04 00:47:03 (permalink)
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    Thanks for the advise.
     
    I will start the revised routine this week and have moved bicept work to sunday.
    I may add more leg work over the winter when i drop the cycling.
    #8
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 14:00:00 (permalink)
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    assos

    Does this look better.
     
    Mon
    Cardio-Cycling 90 mins.
     
    Tues 3x8
    Weighted dips
    Incline Barbell bench press
    Flat barbell bench press
    Barbell skull crushers 

     
    Weds 
    Cardio-Cycling 90 mins
     
    Thurs 3x8 

    Dumbell Shoulder press
    Bent over Dumbell Flyers
    Barbell Front Upright Rows
    Dumbell Side Raises
    Barbell Curls
    Seated inline dumbell curls
    Dumbell Hammer Curls 
     
    Fri
    Cardio-Cycling 90 mins
     
    Sat 3x8
    Squats-4x8
    Weighted leg raises
    Weighted cruches
     
    Sun 3x8
    Deadlifts-4x8
    Weighted Pull ups
    Bent Over Barbell rows
    Barbell Shrugs
    Dumbell Shrugs 
     


    If I were you I will include more exercises for chest (same sets for shoulders and chest ?? Chest is bigger 9 sets are not enough )  and especially for triceps (just only one movement of barbell skull crushers is by far not enough, you do 3 exercices for biceps who are a fewer muscular group than triceps, that s not good mate).
    Day s back is good I have a similar routine.
     
    #9
    GRIFF 1980
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    Re:Is this routine OK? 2009/08/04 14:17:49 (permalink)
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    My view is

    Tuesday - I like this chest / tri session, the bench pressing / dips also works your triceps not just your chest so I disagree that the skullcrushers are not enough work, they will finish off the triceps nicely.

    Plenty of volume here and a nice choice of compounds in view.

    Thursday - Don't like this day at all, I'd much rather cut this down to a 3 day a week plan and add shoulders into Sat and Biceps into Sun.

    Saturday - Fine, would add in shoulder press on this day, maybe some lat raises too if you want.

    Sunday - A good solid workout but I would remove the shrugs and add in the bicep work here, deadlifts will work your traps plenty.

    Another note, I'd try and get a days rest inbetween the squat day and deadlift day if you can.



    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #10
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 14:42:13 (permalink)
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    GRIFF 1980

    My view is

    Tuesday - I like this chest / tri session, the bench pressing / dips also works your triceps not just your chest so I disagree that the skullcrushers are not enough work, they will finish off the triceps nicely.

    Plenty of volume here and a nice choice of compounds in view.

    Thursday - Don't like this day at all, I'd much rather cut this down to a 3 day a week plan and add shoulders into Sat and Biceps into Sun.

    Saturday - Fine, would add in shoulder press on this day, maybe some lat raises too if you want.

    Sunday - A good solid workout but I would remove the shrugs and add in the bicep work here, deadlifts will work your traps plenty.

    Another note, I'd try and get a days rest inbetween the squat day and deadlift day if you can.




    I disagree 12 sets for all chest and triceps are by far not enough, to me it took already12 sets to have my tris carbonized, look on his soulders/biceps routine (I approve it : good  exercises and right amount of sets) he made 21 sets for smaller groups than chest and tris, so there s a problem .  
    #11
    GRIFF 1980
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    Re:Is this routine OK? 2009/08/04 14:52:19 (permalink)
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    canidrinkwinny

    I disagree 12 sets for all chest and triceps are by far not enough, to me it took already12 sets to have my tris carbonized, look on his soulders/biceps routine (I approve it : good  exercises and right amount of sets) he made 21 sets for smaller groups than chest and tris, so there s a problem .  


    Each to their own - it's all trial and error at the end of the day and finding out what works for you.
     
     


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #12
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 15:19:01 (permalink)
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    I don t speak for myself I do 12 sets for triceps others do more or less it s ok just for an example, but I can t approve 12 sets for chest and tris vs 21 sets for shoulders and bis it has no sense and looks like nothing, sorry. 
    #13
    GRIFF 1980
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    Re:Is this routine OK? 2009/08/04 15:35:57 (permalink)
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    Shoulders and bi's day is too excessive IMO, I agree the comparison is crazy, I still feel the chest/tricep day is fine though, if anything is is more than I used to do and I gained good progress from doing:

    Flat BB Bench 3 x 6
    Incline DB Bench 3 x 6
    Weighted Dips 3 x 8
    Skullcrusers 3 x 8

    In my view it is quality over quantity, you don't need endless sets just good compound exercises, lifting good weights in a controlled manner.



    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #14
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 16:06:43 (permalink)
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    ok mate if one exercice for triceps is enough for you, you re a lucky guy
    #15
    GRIFF 1980
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    Re:Is this routine OK? 2009/08/04 16:16:40 (permalink)
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    you don't seem to understand, you don't need isolation exercises, you can build good mass without doing any tricep isolations.

    Bench press, weighted dips, shoulder press etc all are excellent tricep builders.





    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #16
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 17:03:18 (permalink)
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    triceps works like support and as secondary muscles but not in depth muscle mate when you bench  , they act as auxiliary muscle. According to your logic why doing calves after squats as they have already worked, if you applied this to all your muscles ..... you know what I mean.
    #17
    naththebeast
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    Re:Is this routine OK? 2009/08/04 17:14:24 (permalink)
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    however with compounds movements such as bench and dips your triceps will get a good bit of work.

    Id say his chest + triceps looks pretty good to me.

    I do 12/15 sets in total for the pairing and works well so its worth him trying what he has and seeing how it goes.



    #18
    canidrinkwinny
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    Re:Is this routine OK? 2009/08/04 17:23:34 (permalink)
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    yep but we re talking an another debate
    #19
    GRIFF 1980
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    Re:Is this routine OK? 2009/08/04 17:51:44 (permalink)
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    I do see where you are coming from but still my view is that compound exercises alone will build good mass, you don't need to add in loads of isolations for your triceps after a good chest workout, the skulls after is plenty.

    I see what you mean and fair enough but still can't agree.

    Like I said before, each to their own.


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #20
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