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i change my routine. please advice me, i have few questions

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hathela
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2006/07/10 03:36:20 (permalink)

i change my routine. please advice me, i have few questions

earlier, i was doing each body part twice a week

now i have changed it like once a week each obdy part

this is my new schedule

mon = Legs
Tue = Bicept
Wed = Chest + Abs
Thu = tricept
Fri = Back + Abs
Sat = Rest or CV
Sun = Shoulders

this is my routine


CV , Abs
Cross Ramp / Cyc
Crunches with wt
Side Bends
Cable Crunches

Shoulders
Arnold Press
Smith Machine Press / Military Press
Lateral Raise
Fr Dumbbell Raise
Shoulder Press

Back
Lats Pulls
Machine Rows
Seated Rows
Nautilus

Chest
Bench Press
Incline Bench Press
Bent Arm Du Fly's
Dumbbell Press
Standing Cable

Legs
Squats (smith)
Leg Press
Leg Ext
Leg Curls
Calf Raise

Biceps
Dumbbell Curls
Barbell Curls
Preacher Curls
Hammer Curls / Cable Bi
Reverse Barbell Curls

Tricept
Tricept Cable
Dumbell Tricepts
Machine Tricepts
Dumbell Kickbacks

Forearms
Inner
Outer

Following are my questions...

- do i need to add or delete more exercises

- i do 5 exercise per body part and 4 sets of 10 reps approx of them with a reasonable heavy weight.

- from your personal experiences, please advice is it more better to train bodyparts
once a week as compared to twice a week


thanking you all in advance
#1

12 Replies Related Threads

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    JayavarmanVII
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    RE: i change my routine. please advice me, i have few questions 2006/07/10 04:27:47 (permalink)
    Mate, I'll be honest. That's a truly awful routine. You need to go right back to the drawing board. I think that's the first six-day split I've ever seen. A bicep day!!!!! Try a 2 or three day split. i.e push/pul/legs or upper/lower. Read this for some ideas http://www.muscletalk.co.uk/Members_Routines%25%25%25%25POST_YOURS%21/m_136757/tm.htm

    Wipe the sand outta yer fanny and get in the f***ing squat rack!
    #2
    hathela
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    RE: i change my routine. please advice me, i have few questions 2006/07/10 05:28:37 (permalink)
    can u explain more please
    #3
    JayavarmanVII
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    RE: i change my routine. please advice me, i have few questions 2006/07/10 15:24:54 (permalink)
    In short, you're doing way too many exercises. Focus on compounds rather than isolations. GENERALLY speaking, four days a week is more than enough for the vast majority of people. Did you check the link I gave you??!!

    Oh, I think twice a week is superior to once a week.

    Wipe the sand outta yer fanny and get in the f***ing squat rack!
    #4
    monsta 1
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    RE: i change my routine. please advice me, i have few questions 2006/07/10 15:48:25 (permalink)
    try this.alternate these over a 3 workouts a week

    1....quads hamstrings lower&upper back biceps.

    2....abs calfs chest delts triceps

    do 1 on mon 2 on wed 1 on fri. then next week do 2 on mon 1 on wed etc. so you will be each routine 3 times per fortnight. stick to compound exercises 1 for each body part mentioned. do either 4 sets of 6 or 3 sets of 8. there are many different ways to train and they will all work to some degree or other find what works for you this is a good place to start. simple and effective.

    good luck mate.....

    JUST BECAUSE IM PARANOID DOESNT MEAN PEOPLE ARENT TRYING TO KILL ME
    #5
    hathela
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    RE: i change my routine. please advice me, i have few questions 2006/07/25 01:16:47 (permalink)
    - do i need to add or delete more exercises

    - i do 5 exercise per body part and 4 sets of 10 reps approx of them with a reasonable heavy weight.

    - from your personal experiences, please advice is it more better to train bodyparts
    once a week as compared to twice a week
    #6
    makaveli1971 1996
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    RE: i change my routine. please advice me, i have few questions 2006/07/25 02:11:09 (permalink)
    mate go with something like this

    monday- back-biceps
    3x6 deadlifts
    3x6 bb bent over rows
    3x6 cg chins
    3x6 bb curl

    wed- chest-tricep-shoulders
    3x6 flat bench press
    3x10 incline bench press
    3x6 dips
    3x6 military press
    3x6 skullcrushers

    friday-legs
    3x6 squats
    3x6 sldl
    3x6 standin calf raises
    3x6 seated calf raises

    Thats a basic routine u could change a few exercises around if u needed example take out skullcrushers replace with cg bench.Do your abs on any of the days through the week mayb if your lookin to cut out some fat a bit of cardio on tues and thurs.
    #7
    wiffers
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    RE: i change my routine. please advice me, i have few questions 2006/07/25 10:30:55 (permalink)
    - do i need to add or delete more exercises


    DELETE LOADS - as others say the routine is crap mate

    For example:

    Tricept Cable
    Dumbell Tricepts
    Machine Tricepts
    Dumbell Kickbacks


    Should be more like:

    > skull crushers

    - i do 5 exercise per body part and 4 sets of 10 reps approx of them with a reasonable heavy weight.


    Wrong. FOr most people this is far too much. Less is more sometimes

    - from your personal experiences, please advice is it more better to train bodyparts
    once a week as compared to twice a week


    I like training them hard once a week. Remember they also get hit indrectly once a week if you do compound exercises. I.e. quads get hit when doing back (deads) traps when doing legs (squats) abs when doing legs and back (deads/squats), forearms when doing any pull (chins, deads), triceps when doing shoulders (military press) etc etc.

    If you want to train every day, there are 5 day splits, but most people do 3-4 day ones

    The routine that makaveli posted would be worth a shot.

    Like you I like traning every day, so have a 5 day split (similar to one below). This gives me weekends off. Also Wednesday is an easy day. I also split things up, i.e. back gets rested between days 1 and 4 ... and triceps rested days 2-4 - I love this routine .... but it works well for ME. If you wanna train every day, could be worth a shot. Each session takes 30 mins - 1 hour. Usually 45 mins.

    QUADS/HAMS
    barbell squats 3x6
    leg press 3x6
    ham curls 3x6

    CHEST/TRICEPS
    bench 3x6
    weighted chest dips 3x6
    cg smith bench 3x6

    CALVES/ABS
    seated calf raises 3x10
    weighted crunches on dec bench 3x10
    weighted leg raises 3x10

    SHOULDERS/TRAPS
    deads 3x6
    seated barbell press 3x6
    shrugs 3x10

    BACK/BICEPS
    weighted wg pull ups 3x6
    bent over barbell rows 3x6
    ez preacher curls 3x6


    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #8
    hathela
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    RE: i change my routine. please advice me, i have few questions 2006/07/25 23:45:28 (permalink)
    how long do u spend in the gym ?
    #9
    ice_mach
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    RE: i change my routine. please advice me, i have few questions 2006/07/26 00:14:47 (permalink)
    There are 4 stickies about routines at the top why people still try and make their own routines rather than use tried and tested routines is beyond me
    #10
    pipegg
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    RE: i change my routine. please advice me, i have few questions 2006/07/26 09:41:07 (permalink)
    Hi,

    As tuffnut originally said and Ice Mach has re-iterated, if I was you I should pick a beginners routine.

    You need to spend as much time as possible reading up on the basic principles and theories. I would suggest a mag like Muscle & Fitness will give you a good foundation as well as reading the posts on here.

    There is no right or wrong and certainly no golden ticket to achieve your goals, you need to split your time between the gym, recovery time, diet and building your knowledge. All of these are equally important.

    Cheers

    Phill
    #11
    hathela
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    RE: i change my routine. please advice me, i have few questions 2006/08/04 00:58:20 (permalink)

    ORIGINAL: wiffers
    Like you I like traning every day, so have a 5 day split (similar to one below). This gives me weekends off. Also Wednesday is an easy day. I also split things up, i.e. back gets rested between days 1 and 4 ... and triceps rested days 2-4 - I love this routine .... but it works well for ME. If you wanna train every day, could be worth a shot. Each session takes 30 mins - 1 hour. Usually 45 mins.

    QUADS/HAMS
    barbell squats 3x6
    leg press 3x6
    ham curls 3x6

    CHEST/TRICEPS
    bench 3x6
    weighted chest dips 3x6
    cg smith bench 3x6

    CALVES/ABS
    seated calf raises 3x10
    weighted crunches on dec bench 3x10
    weighted leg raises 3x10

    SHOULDERS/TRAPS
    deads 3x6
    seated barbell press 3x6
    shrugs 3x10

    BACK/BICEPS
    weighted wg pull ups 3x6
    bent over barbell rows 3x6
    ez preacher curls 3x6





    so this 5 day slpit means u dont do the same body part on the same day of the following week ??
    for example if u happen do do yr shoulders on monday, it dont necessary mean that nect monday would again be a shoulder day ??
    #12
    makaveli1971 1996
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    RE: i change my routine. please advice me, i have few questions 2006/08/04 01:31:28 (permalink)
    It doesnt mean that no but for full muscle recovery your lookin at 5-7 days but remember shoulders get worked in alot of other exercises.So personally i do chest tri then bk bi then legs abs and do it on the same days the next week.
    post edited by makaveli1971 1996 - 2006/08/04 01:33:55
    #13
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