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Need Advice on Routine!

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jerstilly
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2005/07/22 01:30:23 (permalink)
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Need Advice on Routine!

I am planning on doing the following routine(trying to bulk, "get big"), how do you think I can split these groups up on a 5day split (mon - fri)Please let me know if you think i need to add or remove any exercises, suggestion and tips are always appreciated. I was going to do sets/reps 4 X 6-8, plus 1 set for warmup. Also to get bigger and more muscular is it better to do say 5 full body workouts or 1 body part a week?

Chest - flat bench ( barbell)
incline dumbell press
decline dumbell
incline fly
set of dips

Back - pulls from floor(one arm)
pull downs
close grip pulldowns
seated rows
shrugs(dumbells)
***would like help with more for traps)

Shoulders - seated military
front raises
bent over lat. raises

Legs - quads - squats
leg press
leg extension
deadlift
calves - seated calf raise
standing calf raise

Biceps - standing alternate curl
preacher curl (EZ Bar)
incline alternate dumb. curl

Triceps - skullcrusher
pressdowns
over head tricep ext

Abs - 4X25 bent knee crunches
4x50 knee ups(seated on end up bench)
4x25 leg lifts(lying on back lifting feet off ground)


THANKS A LOT FOR YOUR INPUT!!!!
#1

7 Replies Related Threads

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    ice_mach
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    RE: Need Advice on Routine! 2005/07/22 12:58:01 (permalink)
    5 full bodies??Hell no!! You would burn out mate! It's better to keep it as 2-3 fullbodies which IMO is the fastest way to gain weight(personal experience)but do not push anything to failure always keep one or two reps in the hole

    DAY 1

    Sets: 10
    Reps: 3
    Load: 8RM
    Rest: 70 seconds between exercise pairings

    Exercises:

    A1 Push Presses
    A2 Chin-ups
    B1 Good Mornings
    B2 Standing Calf Raises
    C1 Dips or Decline Bench Presses with bar or dumbbells
    C2 Side Bends

    DAY 2

    Off, or perform 15-20 minutes of light cardio work (uphill walking, jogging, etc.)

    DAY 3

    Sets: 3
    Reps: 12
    Load: 15RM
    Rest: 90 seconds between each set

    Exercises:

    Back Squats
    Bent Over Rows or Chest Supported Rows
    Flat Bench Presses (bar or dumbbells)
    Seated Calf Raises or Donkey Calf Raises
    Triceps Pressdowns or French Presses
    External Rotations

    DAY 4

    Same as Day 2

    DAY 5

    Sets: 4
    Reps: 6
    Load: 7RM
    Rest: 75 seconds between each exercise pairing

    Exercises:

    A1 Barbell Hack Squats
    A2 Standing Hammer Curls
    B1 Power Cleans
    B2 Skull Crushers or Lying DB Triceps Extensions
    C1 Incline Bench Presses with bar or dumbbells
    C2 Seated Calf Raises or Cable Crunches



    DAY 6

    Same as Day 2

    DAY 7

    Repeat cycle for three more weeks, then take a weeks rest and change exercises
    #2
    Chez
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    RE: Need Advice on Routine! 2005/07/22 14:54:36 (permalink)
    If you do want to try a more traditional spilt - a popular one over 3 days is as follows:

    1 - Chest/Shoulders/Tris
    2 - Legs & abs
    3 - Back and Biceps

    For four days you could have shoulders and abs on their own day. And maybe do some grip work. I wouldn't recommend training 5 days a week though.

    I like full body workouts like icemach suggests, though as yet I have tried one with the rep ranges he suggested. I also like Frankie NYs 2nd mass building routine which goes something like.

    Day One:

    Squats...........3x6
    Bench............3x6
    Rows.............3x6
    BB Curls.........3x6
    [grip or calves]

    Day Two:

    Seated DB shoulder press.....3x8
    Deads...........3x6
    Dips..............3x6
    Chins............3x6
    [ab work]

    Train 3 times per week, alternate the workouts!
    #3
    Faux Real
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    RE: Need Advice on Routine! 2005/07/22 15:21:12 (permalink)
    Day One:

    Squats...........3x6
    Bench............3x6
    Rows.............3x6
    BB Curls.........3x6
    [grip or calves]

    Day Two:

    Seated DB shoulder press.....3x8
    Deads...........3x6
    Dips..............3x6
    Chins............3x6
    [ab work]

    Train 3 times per week, alternate the workouts!


    Thats sounds pretty good to me as an alternative to my 2-way 3-day split.
    #4
    goneaway
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    RE: Need Advice on Routine! 2005/07/22 15:26:45 (permalink)
    how old are you mate and what are stats, if you ask me you are planning on doing way too much exercises and training to many days, not enough time for body to regenerate !
    #5
    jerstilly
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    RE: Need Advice on Routine! 2005/07/22 23:49:59 (permalink)
    I am 24 yrs old, 6 ft tall, 195 lbs..I used to lift a few yrs ago but trying to get back into it seriously, want to GET BIG!!im just looking for a split, teh above is what excercises im going to use for each body part! Im not doing that workout above everyday, thatd be crazy! thanks for tips
    #6
    ice_mach
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    RE: Need Advice on Routine! 2005/07/22 23:53:38 (permalink)
    try mine or chez's routine their VERY good
    #7
    jerstilly
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    RE: Need Advice on Routine! 2005/07/22 23:59:12 (permalink)
    .thanks
    post edited by jerstilly - 2005/07/23 00:02:07
    #8
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