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Routine Help / Guidance

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Rebel87
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2008/05/13 18:35:35 (permalink)

Routine Help / Guidance

Hi folks...

First up - great website, I've been lurking here for quite a long time... long story short I used a bunch of the stuff here a few years ago prior to surgery to shape up a bit and it helped me no end. And now I'm back after a few years in and out of hospital raring to go again. I'm 21 years old, 5ft 7in and nearly 13 stone (170cm and 80 kilo in euro money), so yeh... I'm in shape - round, that's a shape right?

Could someone in the know have a look over this routine and see how I'm looking? I based it on Cashman's excellent guide and swapped a few bits in and out based on the complete lack of rack / barbells at the gym I use - plenty of Dumbells around (that no-one uses ever, wooo) and a decent bunch of machines. I've picked up reeeallly cheap gym membership, that comes with pool/sauna/steamer/etc. so for now I figure it'll suffice for now at least - its not an epic bodybuilding place, but its close to home and as I say cheap...

I know diet figures big in how well I do too, but I want something maintainable and that isn't going to take over my life (I think this is where I'll struggle the most, never had a problem exercising when I have it planned / access to facilities but always find it hard to avoid the temptation of another biscuit or fish supper). So my first move is the basics, cutting out the junk stuff and taking on a bunch more fruit and veg than previously.

Quick edit - forgot goals... Simply put, improve my general fitness and strength levels and lose some flab! Then see where I go from there to keep myself in check from here on in.

Anyway, onto business...

SUNDAY - Chest/Tri
5 Min warm-up
Flat DB Press 4 sets 6-8 reps
Flat DB Fly 4 sets 6-8 reps
DB Kickback 3 sets 6-8 reps
Incline DB Press 4 sets 6-8


MONDAY - Back/Bi
5 min warm-up
DB Row 4 sets 6-8 reps
Lat Pull-down 4 sets 6-8 reps
Bench Dip 3 sets 6-8 reps
DB Curl 4 sets 6-8 reps


TUESDAY
Rest & Cardio


WEDNESDAY - Delts/traps
5 min warm-up
DB Shoulder Press 4 sets 6-8 reps
Lateral DB Raise 3 sets 6-8 reps
Upright DB Row 4 sets 6-8 reps
DB Shrugs 5 sets 6-8 reps
Wrist Curls 4 sets 6-8 reps


THURSDAY
Rest & Cardio


FRIDAY - Legs & Abs
5 min warm-up
Machine Leg Curl 4 sets 6-8 reps
Machine Leg Press 4 sets 6-8 reps
DB Calf Raises 4 sets 8-10 reps
Swiss Ball Crunches 4 sets 6-8 reps
DB Side Bends 3 sets 6-8 reps
DB Lunges 3 sets 6-8 reps


SATURDAY
Rest & Cardio


My thoughts - leg day looks a bit of a killer but I guess they should be able to take it more so than other bits of the body...

Thanks in advance for any help you folks can offer...
post edited by Rebel87 - 2008/05/13 18:39:55
#1

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    ozzy
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    RE: Routine Help / Guidance 2008/05/13 21:50:16 (permalink)
    hi rebel,

    couple of comments

    Move bench dips to chest day, drop the kick backs, and do db bench, incline press, flys then bench dips.

    on back and bi days can you do chins? a distinct lack of lower back work there too, do you have access to and form of barbell do deads? What about a back extension bench? You could do some more bi work too, dumbell curls, hammer curls, barbell curls, cable curls...pick 2 of these.

    You could compress shoulders and back into 1 day and do more on the 1 day and get an extra days rest in as shrugs and upright rows would work well with back. Maybe move these to back day and move the shoulder work to chest day.

    For leg day you want to be doing leg press and lunges first, then leg curls and extensions afterwards. do your big compound lifts first. Abs last.

    hope that helps
    Oz
    #2
    sheriff_jonny
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    RE: Routine Help / Guidance 2008/05/13 22:14:59 (permalink)
    no squats?
    #3
    fun meter
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    RE: Routine Help / Guidance 2008/05/14 08:35:25 (permalink)
    I think as beginner, you'd benefit more from a Full Body routine, or a Push/Pull/Legs. They are simple, but shouldnt be under estimated regarding their effectivness.
    Drop pretty much all the isolation work and focus on Squats, Deadlifts, OH Press, Rows, Bench etc... And post in the diet section to get help with it, as its a very important factor.
    #4
    Rebel87
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    RE: Routine Help / Guidance 2008/05/14 16:54:43 (permalink)
    Thanks for the suggestions guys, particularly ozzy. I've made a few changes and moved a few things around (didn't squish it down by a day as it seemed to leave lots, perhaps too much to do on some days?). Mainly re-ordered as suggested and got a db deads and squat in (albeit single leg split) there now. Deads in particular look potentially harmful, so I'll be mindful to keep good form on them having not done anything like that before. Does it look ok now?

    fun meter - not ignoring your suggestions but I'd done a bit of reading around and have decided to try this type of thing first (its also similar to what I used previously), if it's not going to plan or how I like it I'll certainly go for some changes in those directions in the future. :)

    Last newbie question, I see there's a progress journal section - is that for anyone, or mainly the serious competition folks? I keep track of what I'm moving or doing anyway so might be nice to stick it online, maybe get some feedback or inspiration!


    SUNDAY - Chest/Tri
    5 Min warm-up
    Flat DB Press 4 sets 6-8 reps
    Incline DB Press 4 sets 6-8
    Flat DB Fly 4 sets 6-8 reps
    Bench Dip 3 sets 6-8 reps

    MONDAY - Back/Bi
    5 min warm-up
    DB Deadlift 4 sets 6-8 reps
    DB Row 4 sets 6-8 reps
    Lat Pull-down 4 sets 6-8 reps
    DB Hammer Curl 3 sets 6-8 reps
    DB Curl 3 sets 6-8 reps

    TUESDAY
    Rest & Cardio

    WEDNESDAY - Delts/traps
    5 min warm-up
    DB Shoulder Press 4 sets 6-8 reps
    Upright DB Row 4 sets 6-8 reps
    Lateral DB Raise 3 sets 6-8 reps
    DB Shrugs 5 sets 6-8 reps
    Wrist Curls 4 sets 6-8 reps

    THURSDAY
    Rest & Cardio

    FRIDAY - Legs & Abs
    5 min warm-up
    Machine Leg Press 3 sets 6-8 reps
    DB Single Leg Split Squat 3 sets 6-8 reps
    Machine Leg Curl 3 sets 6-8 reps
    DB Calf Raises 4 sets 8-10 reps
    DB Side Bends 3 sets 6-8 reps
    Swiss Ball Crunches 4 sets 6-8 reps

    SATURDAY
    Rest & Cardio
    #5
    Valhalla
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    RE: Routine Help / Guidance 2008/05/14 18:32:15 (permalink)

    ORIGINAL: ozzy

    hi rebel,

    couple of comments

    Move bench dips to chest day, drop the kick backs, and do db bench, incline press, flys then bench dips.

    on back and bi days can you do chins? a distinct lack of lower back work there too, do you have access to and form of barbell do deads? What about a back extension bench? You could do some more bi work too, dumbell curls, hammer curls, barbell curls, cable curls...pick 2 of these.

    You could compress shoulders and back into 1 day and do more on the 1 day and get an extra days rest in as shrugs and upright rows would work well with back. Maybe move these to back day and move the shoulder work to chest day.

    For leg day you want to be doing leg press and lunges first, then leg curls and extensions afterwards. do your big compound lifts first. Abs last.

    hope that helps
    Oz



    Sweet Bab y Jesus of Nazreth!!! Its Ozzy........ - Sorry Ozzy Bro! you were a guru to me when i started training and forged about a fine upbringing I have not seen you on here for years!! where you been?

    I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!
    #6
    sheriff_jonny
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    RE: Routine Help / Guidance 2008/05/14 18:55:32 (permalink)
    rebel anyone can have a journal mate, even i have one
    #7
    ozzy
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    RE: Routine Help / Guidance 2008/05/15 13:58:17 (permalink)

    ORIGINAL: 3-style


    ORIGINAL: ozzy

    hi rebel,

    couple of comments

    Move bench dips to chest day, drop the kick backs, and do db bench, incline press, flys then bench dips.

    on back and bi days can you do chins? a distinct lack of lower back work there too, do you have access to and form of barbell do deads? What about a back extension bench? You could do some more bi work too, dumbell curls, hammer curls, barbell curls, cable curls...pick 2 of these.

    You could compress shoulders and back into 1 day and do more on the 1 day and get an extra days rest in as shrugs and upright rows would work well with back. Maybe move these to back day and move the shoulder work to chest day.

    For leg day you want to be doing leg press and lunges first, then leg curls and extensions afterwards. do your big compound lifts first. Abs last.

    hope that helps
    Oz



    Sweet Bab y Jesus of Nazreth!!! Its Ozzy........ - Sorry Ozzy Bro! you were a guru to me when i started training and forged about a fine upbringing I have not seen you on here for years!! where you been?


    Hey bro, good to see you are still training mate...I've been a busy lad for the past few years, dropped off the training for a biut too, but i am back in the game and back on the weights.
    #8
    fun meter
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    RE: Routine Help / Guidance 2008/05/15 17:15:00 (permalink)
    fun meter - not ignoring your suggestions but I'd done a bit of reading around and have decided to try this type of thing first (its also similar to what I used previously), if it's not going to plan or how I like it I'll certainly go for some changes in those directions in the future. :)


    No problem, your call at the end of the day. But i still think it would be the best option to suit your goals. Good luck with it.
    #9
    Raskolnikov
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    RE: Routine Help / Guidance 2008/05/15 17:19:30 (permalink)

    ORIGINAL: sheriff_jonny

    rebel anyone can have a journal mate, even i have one


    God, standards are slipping round here!
    #10
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