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what do you think of my routine?

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flash_123
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2011/03/22 00:56:10 (permalink)

what do you think of my routine?

Hi guys,
 
I train 3 days a week, i train with freeweights, and machines. I usually spend 40- 1 hour per session.
 
I would like you guys to see if my routine is good or exercises need to make changes/improvements, etc.
I perform all exercises by doing 12 reps, 3 sets.
 
 i usually train Legs, and Abs first in my weekly workout. Legs - Squats, and lunges, leg machine  raises, followed by calve raises 
Abs , hanging leg raises until i feel a burn and lying down leg raises.
 
Chest and Back - Chest - Incline dumbbell press, decline dumbbell press, flat bench barbell press. 
Back - dumbell rows, or barbell rows,  cable pull downs, behind and front of neck, barbell shrugs.
 
Shoulders, biceps, and triceps. Shoulders - dumbbell press, and barbell press. Biceps - dumbbells curls, and barbell curls. Triceps - Lying down Barbell or ez bar tricep press,  cable rope pull downs, and straight bar pull downs.
 
 
 
 
 
post edited by flash_123 - 2011/03/22 01:03:28
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    naththebeast
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    Re:what do you think of my routine? 2011/03/22 08:24:08 (permalink)
    how is this actually laid out in terms of what are you doing on what day? would be a lot easier if posted like that imo.
    Also for abs dont bother with the lying leg raises, they hit your abs slightly in stabilising but also will mainly work your iliopsoas muscle and can lead to lumbar spine problems



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    CitizenKane
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    Re:what do you think of my routine? 2011/03/22 09:30:08 (permalink)
    The shoulders and arms day seems quite illogical. The only routine I can think of where it would make sense to group chest and back would be in an upper/lower split, with inherently low volume. Otherwise the volume of exercises will be too high like you are demonstrating in that proposed routine. Your shoulders are already getting worked on your chest day anyway so what you end up with is a very imbalanced routine in favour of upper body pushing movements, it's not necessary. You are doing more volume for your arms in isolations alone than for your legs in total.
     
    IMO stick to the tried and tested routines. If you want to do a split, push/pull/legs is the ideal place to start. Either that or full body, or an upper/lower. With these three options you are basically choosing between high volume and low frequency (body part split), moderate volume and moderate frequency (upper/lower) or low volume and high frequency (full body) - the net result in terms of volume per muscle group per week is the same, so the choice is yours based on what you fancy doing.
    post edited by CitizenKane - 2011/03/22 09:31:47

    "Be adequate"
     
    #3
    flash_123
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    Re:what do you think of my routine? 2011/03/22 10:22:31 (permalink)
    Thanks for your advice.
     
    But what would you recommend me? Can give me a layout, thanks.
    #4
    CitizenKane
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    Re:what do you think of my routine? 2011/03/22 10:40:02 (permalink)
    I have a very important exam in two days and so I don't really have the time to give you a detailed layout of those 3 routines in their entirety...
     
    ...actually, who am I kidding, yes I do:
     
    1. Push/Pull/Legs
     
    Monday - Push
    Bench Press
    Overhead Press
    Dips
    Skull Crushers
     
    Wednesday - Pull
    Deadlift
    Bent-Over Rows
    Chin Ups
    Curls
     
    Friday - Legs
    Squat
    SLDL
    Lunges
    Calves
     
    2. Upper/Lower Split
     
    Monday - Upper 1
    Bench Press
    Bent-Over Rows
    Dips
    Chin Ups
     
    Tuesday - Lower 1
    Squat
    SLDL
    Leg Press
    Power Cleans
     
    Thursday - Upper 2
    Overhead Press
    T-Bar Rows
    Incline DB Press
    Pulldowns
     
    Friday - Lower 2
    Deadlift
    Front Squat
    Lunges
    Hyperextensions
     
    3. Full Body
     
    Monday
    Squat
    Bench Press
    Bent-Over Rows
     
    Wednesday
    Deadlift
    Overhead Press
    Chin Ups
     
    Friday
    Squat
    Dips
    Powercleans

    "Be adequate"
     
    #5
    naththebeast
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    Re:what do you think of my routine? 2011/03/22 11:25:43 (permalink)
    Any of the above 3 would be good options, cant go wrong there



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