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Is this routine suitable? Critique will be greatly appreciated

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maximumxs
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2011/03/24 10:02:09 (permalink)

Is this routine suitable? Critique will be greatly appreciated

Hi all,

My stats are as follows:

Age 28
5ft 11"
11st 10lb
Generally healthy but can definitley be in better shape.

I have recently lost some weight via a low GI diet and exercise, however, I have reassessed my goals and attitude i would now like to start building muscle and tone my body. I have been following the universal building full body program. I am currently in my last week of the following routine (4 week routine):

Exercise 1: BARBELL CURL -8 reps and proceed immediately to the next
exercise.

Exercise 2: TRICEPS PRESS - 10 reps, catch your breath, and perform another flushset of 12 reps of each exercise.

Exercise 3: CHEST DIPS - 10 REPS then proceed immediately to next exercise.

Exercise 4: STRAIGHT ARM PULLOVER –Two sets of 12 reps the another flush set of exercise 3

Exercise 5: WIDE-GRIP CHIN-UP to the FRONT

Exercise 6: SQUAT- Two sets of 12 reps

Exercise 7: PRESS – Two sets of 8 reps

Exercise 8: Sit ups- Two sets of as many reps as i can perform

After the four weeks i go back to a progressive workout routine for another 4 weeks.

I do these full body workouts on mon-wed-fri with the other days being a rest day. I am also looking at putting in some mountain biking on the weekend.

Thanks for taking the time to read this.

Cheers

Rich
#1

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    OldDirtyNeck
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    Re:Is this routine suitable? Critique will be greatly appreciated 2011/03/24 10:09:20 (permalink)
    I'd go for a 3 day split where you hit all the muscles
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    vince red
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    Re:Is this routine suitable? Critique will be greatly appreciated 2011/03/24 12:24:37 (permalink)
    I would agree with a 3 day split, probably push/pull/legs  routine.
     
    You are 5'11" but weigh 11 stone 10lbs so I assume you are relatively 'cut' at the moment. How is your diet at the minute? Yes it's probably clean but timings of your nutrition, fat/carb/proteins balance?  Would be worth posting your stats  and curent food intake, timings etc in the diet section.
    You will find with doing mountain biking you will need decent amounts of carbs and protein pre/post sport activity to avoid catabolism.
    There is no 'toning' of the body mate, it's a perception of the eye whereby the muscle gets bigger and you simply start to look alot better for it.
     
    #3
    maximumxs
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    Re:Is this routine suitable? Critique will be greatly appreciated 2011/03/24 13:57:20 (permalink)
    Hello,
     
    thanks for the feedback guys, any advice is always appreciated.  I had been looking at a three day split before i started my current routine, so i will post that this evening and again critique will be much appreciated.
     
    Vince Red, is it worth taking out the mountain biking at the moment and concentrate on the weights with some low level cardio? 
    I wouldnt say i am overweight, but i dont think i am as cut as i should be considering my height and weight, Carrying a bit around the old stomach!! I will set a journal up and post some pics.
     
    In regards to my diet, i feel it is clean in the way I have cut out junk foods, sugary items, sat fats etc, however i have no doubt that it is a long way from where it should be. Again i will post this for critique.
     
    I currently work out at home using free weights, a bench and a chin up bar as this is mainly what my budget allows and also being at home with my daughter, as the wife is a teacher and often home late!
     
    Thanks for the advice so far
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    naththebeast
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    Re:Is this routine suitable? Critique will be greatly appreciated 2011/03/24 15:02:11 (permalink)
    Youre routine youve been using isnt all that bad, although would have compound movements first.
    As suggested though a 3 day split of push/pull/legs or even sticking with full body is a good way to go.
    Getting your diet checked (which youve said youll do) is another good step to take.
     
    Id say for now focus mainly on compound lifts though, things such as squats, deadlifts, bench, bent over row, over head press etc 



    #5
    maximumxs
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    Re:Is this routine suitable? Critique will be greatly appreciated 2011/03/24 19:39:54 (permalink)
    Hey guys,
     
    Thanks for all the advice you have given me so far.  I have been thinking about what you have all said so far and i have been looking at some 3 day split routines to start from next monday.  It is as follows:
     
    Monday - Chest and back
     
    CHEST
    Bench dips -        3 x max reps
    Deep push ups - 3 x 10
    Dumbell Flys -     3 x 8
     
    BACK
    Wide grip  pull ups -         2 x max
    Bent Over barbell row -    3 x 8
    One armed dumbell row - 3 x 8
    Upright row -                    2 x 8
     
    Wednesday - Legs
     
    Squats -               2 x 12
    Dumbell Lunges - 3 x 6 (on each leg)
    Deadlifts -            3 x 8
    Calf raise -           3 x 10
     
    Friday - Shoulders and arms
    SHOULDERS
    Military Press -              3 x 8
    Dumbell Lateral Raise - 3 x 8
    Bent over reverse fly -  3 x 8
    ARMS
    Barbell bicep curl - 3 x 10
    French press -       3 x 10 
     
    Am i going down the right path with this routine? or am i getting ahead of myself! Sorry if i am sounding naive, but this is all new to me and im trying to learn as i go
    Any advice/critique will be greatly appreciated as it will only help!!!
     
    Cheers Rich
     
    #6
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