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New Routine Help Required Please

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Stevie74
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2009/07/31 22:45:12 (permalink)
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New Routine Help Required Please

I would love some help please to get a new routine which will help me build from what I have achieved in the last twelve weeks.
 
I am thinking of something which would cover this:
 
Monday - Back and Bi's
Tuesday - Chest and Tri's
Thursday - Legs
Friday - Shoulders
 
I appreciate that in order for anyone to help me, you will need as much information as possible so I shall provide as much as I think would help.
 
Current Routine and Background
 
I am 34yrs old, I took up weight lifting 12wks ago and I've been fully consistent between the start and now, it is all documented in my journal linked up at the foot of this thread.
 
I've maintained a good strong diet and began my quest at 10st and am now pretty much stuck at 11st2lbs.  My current routine is based over three nights and is a push/pull/legs routine.  I do enjoy it, but I'm thinking that after 12wks, I should split it out and try to make further progress.  I am more muscly than I started for sure, pretty happy with how it has all gone.
 
Monday (Push)
Press Ups, Dips, Shoulder Press, , Overhead Tricep Extension, Close Grip Press Ups, Floor Dumbell Press
 
Wednesday (Pull)
Deadlift, Bent Over Row, Overhand Chins, Underhand Pull Ups, Bicep Curl, Hammer Curl
 
Friday (Leg)
Squat, Lunges, Stiff Leg Deadlift, Weighted Calf Extensions
 
The Equipment
 
I have various free weights which I am looking to increase as I am close to maxxing them out, a 5ft bar, an ez bar, chin bar and dumbells.  Due to family stuff, I cannot get to a gym on evenings so I am stuck with my home training and have to make the best of it.
 
This means all of my routine must be doable as currently, using the equipment I have.  No cable pulldowns or anything as I just don't have the equipment.  I don't even have a bench, mainly due to not having room for one.
 
Any help would be massively appreciated and any questions you need to ask in order to fine tune a routine, please fire away.
 
Cheers,
Steve

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#1

9 Replies Related Threads

    PredatorNutrition
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    Re:New Routine Help Required Please 2009/08/01 00:23:19 (permalink)
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    Checking that out I would favour something a little simple. Basic Upper and Lower Body split training Mon, Tue, Thur, Fri.



    #2
    micky
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    Re:New Routine Help Required Please 2009/08/01 15:57:52 (permalink)
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    Can you not perchase a fold away bench this would help alot??
    #3
    canidrinkwinny
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    Re:New Routine Help Required Please 2009/08/01 16:25:23 (permalink)
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    I think its a classic and efficient routine, except from my part I hate to train biceps after my back the same day as I have no sensation in my biceps who are carbonized and its the same for chest and triceps.
    For equipment why not a good old school board and 2 stones
    #4
    Stevie74
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    Re:New Routine Help Required Please 2009/08/02 13:12:10 (permalink)
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    If I can find a bench that ends up as compact as possible, that wouldn't be a problem yes.  Would this be for bench press or have other uses?

    Does anyone think sticking to what I am already doing is fine for now or changing is recommended?

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    #5
    Owen
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    Re:New Routine Help Required Please 2009/08/02 13:56:00 (permalink)
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    Other uses aswell mate, especially if you can incline it.

    #6
    Stevie74
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    Re:New Routine Help Required Please 2009/08/02 14:31:59 (permalink)
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    I guess if anyone has the time to build me a good routine including a bench, I would ensure I didn't start the new routine until I had a bench here. :-)

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    #7
    dempsey
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    Re:New Routine Help Required Please 2009/08/02 15:06:42 (permalink)
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    You have put on 16lbs in 12 weeks, that sounds like very good progress depending on how much is fat.

    How long have you been stuck at the current weight? It can't be long.

    You may just need to increase overall calories, at 11st 2lbs you will need more calories to grow than when you were 10st.
    #8
    Stevie74
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    Re:New Routine Help Required Please 2009/08/02 15:30:26 (permalink)
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    Yep I think I was spoilt with the progress at first!

    I was doing 2lbs a week steadily then it dropped to 1lb and then for around 3wks now, it's been the same.

    The good thing is that at least I am not losing, that would be a nightmare!

    I like my current routine and it's early days, just wondering whether my body will now be used to thus routine and progress would be slowing?

    2014 Shape up Competition Competitor
    #9
    dempsey
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    Re:New Routine Help Required Please 2009/08/02 16:00:09 (permalink)
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    Well the easiest thing would be to increase calories by 250 a day to see if that gets the ball rolling again.
    #10
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