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My new routine

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Roon_dogg
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2004/03/15 10:22:27 (permalink)
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My new routine

Age = 19
Weight = 9 stone 8 pound
Training since - November 2003
Aim - Put on bulk

I've read throught lots of routines on this website and I chosen this one. I want to bulk up but at the same time slightly tone, I know I aint got much muscle to tone but I was thinking of going swimming twice a week.

Please comment on my below routine, thanks everyone.

Monday - Chest/Tri
5 min warm up
Barbell flat bench 4 sets 6-8 reps
Parallel bar dips (weighted) 4 sets 6-8 reps (last set to failure)
Incline dumbell fly 4 sets 6-8 reps (last set to failure)
Skull crushers 3 sets 6-8 reps
Overhead cable presses 3 sets 6-8 reps (last set to failure)

Tuesday - Back/Biceps
5 min warm up
Deadlifts 4 sets 6-8 reps
Dumbell bent over row 4 sets 6-8 reps (last set to failure)
Close grip pull ups 4 sets 6-8 reps (last set to failure)
Wide arm pullups 4 sets 6-8 reps (last set to failure)
Barbell bicep curl 3 sets 6-8 reps (last set to failure)
One arm dumbell hammer burls 3 sets 6-8 reps (last set to failure)

Wednesday
Swimming & pushups

Thursday - Delts/Traps
5 min warm up
Standing military barbell press 3 sets 6-8 reps
Side lateral dumbell raises 3 sets 6-8 reps (last set to failure)
Barbell shrugs 5 sets 6-8 reps

Friday
Swimming & pushups

Saturday - Legs/Abs
5 min warm up
Barbell squats 4 sets 6-8 reps
Calf raises 4 sets 8-10 reps (last set to failure)
Leg curls 4 sets 6-8 reps

Sunday
Day of rest

I have started taking Protein milkshakes 3 times aday, one when i get up, one after my tea and one just before bed. I can't take one just after a workout as I go on my lunch breack and we don't have a blender in the office.
#1

13 Replies Related Threads

    Roon_dogg
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    RE: My new routine 2004/03/15 10:46:38 (permalink)
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    barbell shrugs i was going to do from behind, is this way better than the front???
    #2
    Raptor
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    RE: My new routine 2004/03/15 11:00:52 (permalink)
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    I think your doing to much. Remember mate you grow outside the gym not in the gym (food and sleep). Monday and Tuesday you are doing way to many sets, your triceps and biceps are going to be fried. Thursday looks ok, 5 sets is probably to much for your traps, seeing as you would of trained them on the Tuesday also. Saturday looks ok, train your calfs last tho. Don’t bother with pushups on the Wednesday and Friday.
    You really need 3-4 days of rest in the week for you to recover fully for the next week. Frankies routine or a similar one would be great, only training on the Monday, Wednesday, & Friday.
    #3
    Roon_dogg
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    RE: My new routine 2004/03/15 11:33:40 (permalink)
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    where can I find frankies routine???? should i still go swimming twice a week or should i just go once. cheers mate
    #4
    Roon_dogg
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    RE: My new routine 2004/03/15 11:38:40 (permalink)
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    i've changed monday and tuesday workouts to 3 sets 6-8 reps. is this ok now?

    I was thinking of changing the workout to
    Mon - chest/shoulders/tri
    Wed - back/bic
    fri - legs/abs

    Not doing shoulders on their own!

    with the monday workout i was considering missing the overhead cable presses and substituting this with a standing military press.
    #5
    Skrewdriver
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    RE: My new routine 2004/03/15 14:26:13 (permalink)
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    Do barbell shrugs from the front mate. Personally I wouldnt recommend Frankie's routine to you just yet, seeing that yuo've only been training for about five months. Maybe consider it in about three months time when you need to revise your routine again.

    Swimming twice a week is fine on a three day split. I like your second three day split suggestion and cutting down on the shoulder work. Also agree that standing mil presses would be more beneficial.

    I would also suggest that you stick to 3 sets of 8 reps for the moment as opposed to 6 - 8 reps. I believe that 8 reps will provide enough intensity for you at this stage in the game. Having said that I wouldn't do any more than about 5 reps for deadlifts as your form needs to be spot on.

    Here's some more routines in case you're interested -- the Frankie routine mentioned above is linked here too... http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=29461



    #6
    Roon_dogg
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    RE: My new routine 2004/03/15 15:17:53 (permalink)
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    thanks skrewdriver, your help is much appreciated.

    As i am very new to bodybuilding my first thoughts of building yourself up was to do as many exercises as possible. Ie, i was going the gym 5 days a week doing a bosy part each day, each day consisted of 6-8 exercises per muscle group. I'm still finding it difficult to understand why doing less exercises is better. ie below is one of my old routines and my new one.

    Old Monday routine
    Chest

    Bench press flat 4 sets of 8 reps
    Bench press decline 4 sets of 8 reps
    Bench press incline 4 sets of 8 reps
    peck deck 4 sets of 8 reps
    incline peck deck 4 sets of 8 reps
    machine press 4 sets of 8 reps


    New Monday routine
    Chest/Shoulders/Triceps

    Barbell flat bench 3 sets 8 reps
    Parallel bar dips (weighted) 3 sets 8 reps (last set to failure)
    Incline dumbell fly 3 sets 8 reps (last set to failure)
    Skull crushers 3 sets 8 reps
    Standing Military Press 3 sets 8 reps (last set to failure)

    Whats the main key elements for increasing your mass within your training, i know about the diet and sleep and so on.

    Cheers
    #7
    GoldenArrow
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    RE: My new routine 2004/03/15 17:21:15 (permalink)
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    quote:
    Originally posted by Roon_dogg

    New Monday routine
    Chest/Shoulders/Triceps

    Barbell flat bench 3 sets 8 reps
    Parallel bar dips (weighted) 3 sets 8 reps (last set to failure)
    Incline dumbell fly 3 sets 8 reps (last set to failure)
    Skull crushers 3 sets 8 reps
    Standing Military Press 3 sets 8 reps (last set to failure)




    Not a good idea IMO....you wont be able to lift anything on the military press. What I'd do is firstly lose the flyes, and maybe the skull crushers....and add military press in the first three, either after one or both of your chest exercises or even first if you have a weakness in your shoulders (which many people do)

    quote:
    Whats the main key elements for increasing your mass within your training, i know about the diet and sleep and so on.

    Cheers



    Add weight whenever possible.
    #8
    Raptor
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    RE: My new routine 2004/03/15 17:45:31 (permalink)
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    quote:
    Originally posted by Skrewdriver

    Personally I wouldnt recommend Frankie's routine to you just yet, seeing that yuo've only been training for about five months. Maybe consider it in about three months time when you need to revise your routine again.


    What difference is waiting 3 months going to do? I got my mate to go straight into a routine like Frankies, and he's only just started training, he is making great gains.

    try this for monday, its more than enough...
    Chest/Shoulders/Triceps
    Barbell flat bench 5 sets 5 reps
    Parallel bar dips (weighted) 3 sets 8 reps
    Standing Military Press 3 sets 5 reps

    #9
    Roon_dogg
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    RE: My new routine 2004/03/16 08:47:47 (permalink)
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    thanks for your input guys, whats the best way to warm up before any bodybuilding. going on the ski machine which is meant to exercise each muscle group and then doing warm up set of each routine???
    #10
    Roon_dogg
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    RE: My new routine 2004/03/16 08:55:58 (permalink)
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    quote from raptor

    What difference is waiting 3 months going to do? I got my mate to go straight into a routine like Frankies, and he's only just started training, he is making great gains.




    what type of gains has he made out of curisity?? ie how long has he been following frankies routine and what gain, if weight how much mate??? thanks
    #11
    Skrewdriver
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    RE: My new routine 2004/03/16 10:18:34 (permalink)
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    quote:
    Originally posted by Raptor

    quote:
    Originally posted by Skrewdriver

    Personally I wouldnt recommend Frankie's routine to you just yet, seeing that yuo've only been training for about five months. Maybe consider it in about three months time when you need to revise your routine again.


    What difference is waiting 3 months going to do? I got my mate to go straight into a routine like Frankies, and he's only just started training, he is making great gains.



    For starters..
    quote:

    Originally posted by Frankie NY

    NOTICE: THIS ROUTINE ASSUMES AT LEAST 6 MONTHS OF BREAK IN TRAINING FOR BEGINNERS.

    I'm sure Frankie will be able to answer your question a damn sight better than I.

    I don't know anything about your mate, maybe his level of stength was 'reasonable' before he started. I figured Roon_Dog is currently under ten stone and would be more suited to an 8 rep range to build some form of foundation before turning up the intensity to a degree which 5x5 demands.

    5x5 routines are pretty intense for a beginner. And personally I made great gains for a good couple of years from various 3x10 and 3x8 routines. Granted I didnt have a clue what I was doing at that time, but looking back I believe that 8 - 10 reps was enough intensity for me as a beginner.


    typo
    #12
    Skrewdriver
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    RE: My new routine 2004/03/16 10:34:01 (permalink)
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    quote:
    Originally posted by Roon_dogg

    thanks for your input guys, whats the best way to warm up before any bodybuilding. going on the ski machine which is meant to exercise each muscle group and then doing warm up set of each routine???



    Personally I'll do 6 - 10 minutes of low intensity 'whatever' running machine, rower... Chest day I used to do ten minutes on the rowing machine as that warms up my lats and bis nicely - the antagonist for chest/tris.

    I'm training at home now so make do with warming up via a light workout on the punch bag

    #13
    Raptor
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    RE: My new routine 2004/03/16 11:37:20 (permalink)
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    5 minutes on the cross trainer, then stretching, then 2-3 sets of warm up sets should be fine. I like to do increasingly heavier warm up sets.
    quote:

    I'm sure Frankie will be able to answer your question a damn sight better than I.

    I don't know anything about your mate, maybe his level of stength was 'reasonable' before he started. I figured Roon_Dog is currently under ten stone and would be more suited to an 8 rep range to build some form of foundation before turning up the intensity to a degree which 5x5 demands.

    5x5 routines are pretty intense for a beginner. And personally I made great gains for a good couple of years from various 3x10 and 3x8 routines. Granted I didnt have a clue what I was doing at that time, but looking back I believe that 8 - 10 reps was enough intensity for me as a beginner.


    As you have said Roon_dogg has already been training for 5 months, that is enough time before starting a 5x5 routine. So long as Roon_dogg doesn't jump in on the deep end with a to heavy weight he’ll be fine.

    quote:

    what type of gains has he made out of curisity?? ie how long has he been following frankies routine and what gain, if weight how much mate??? thanks


    The routine he is doing is similar to Frankies, but I've got him doing 3 working sets for some exercises instead of 5. For Leg day I have him doing 20 rep breathing Squats. I've also including one high rep isolation exercise for each bodypart. Last night he did a 130kg Deadlift for 3sets of 5reps no problem, he's only been Deadlifting serious for 2 months. Even though at this time he could probably Deadlift say 5kg more I'm currently holding him back so he is only increasing the weight by 3kg a week, this way he'll keep progressing and be used to progressing every week. Before he started the routine I had him perfecting his form on all the lifts for a few weeks. His first training session with me he was just over 11 stone, 2 months into the routine he is just over 12 stone. His gains will more than likely slow down within the next month, I'm planning on him doing 5sets of 3reps then, only training twice a week doing the main mass building lifts. Remember mate dont jump in at the deep end, do 5reps that is comfortable for you and increase the weight by 1-3kg a week, that way your weight increases will last longer and your body will be used to progressing each week, to many people make the mistake of using a to heavy weight to start off with. The training he is doing is based around the book Dinosaur Training.
    #14
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