time for a change then. (new routine)

E

Ed Gasket

0
i've decided to step up my training after 14 weeks of my previous routine seeing little results, my workout before was based around 4 sets of ten on each group. I just seemed to have toned up underneath my bodyfat (21% all on upper half). i've started this workout this week, using just a bench and dumbells, waduyareckon people. opinions and tips please. is this a good workout for building strength and mass as well as some stamina?

MONDAY.

incline military press (4x5 exhausting sets with 2min break then 1xfailure on half the weight).
incline bench flyes (same sets).
tricep and bicep curls (2xfailure on each).

TUESDAY.

cardio (30 min stationary bike) and weighted sit ups.

WEDNESDAY

bent over rows (4x5 exhausting sets with 2min break then 1xfailure on half the weight).
deadlift (same)
squats (same)
calf raises (2x10)

THURSDAY

cardio (30 min stationary bike) and weighted sit ups.

FRIDAY

same as monday

SATURDAY & SUNDAY

few beers and chill
 
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What about traps and calves?

Here is a link to some great splits.......
 
incline military works the traps doesnt it? and the 1 Arm Dumbbell Row, This exercise works the latissimus dorsi, trapezius, biceps, and the forearms i thought?
 
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For Monday do you mean incline presses? military is for shoulders, you gotta have some presses in there for your chest. If you are only gonna do a few exercises on Monday, I would take out the flys and do presses on different angles, maybe flat and 30 degree incline. Also what do you mean by tricep curls?

For Wednesday, the 4X5 is ok, but you should do the squats first, then deadlifts, and then the bent over rows, because you wanna do the hardest exercises first.

Military doesnt work the traps as much as other exercises do, if you wanna do more trap work do some barbell upright rows, shrugs, and dumbbell raises.

If you have enough energy and you arent passed out yet, you could throw in some chin-ups/pull-ups as well.
 
Overhead pressing will work the chest just as well as lying on a bench and doing horizontal movement.

Good luck on Weds...heavy rows, squats, and deadlifts on the same day.

And why all the failure work?
 
evolution said:
Overhead pressing will work the chest just as well as lying on a bench and doing horizontal movement.

Good luck on Weds...heavy rows, squats, and deadlifts on the same day.

And why all the failure work?
Click to expand...

testing myself to the absolute limit. force of habbit from rugby training. Trying to build more strength and mass isnt failure work intended for this? although i did start to feel slightly dead after the squats and deads..
 
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AJP said:
For Monday do you mean incline presses? military is for shoulders, you gotta have some presses in there for your chest. If you are only gonna do a few exercises on Monday, I would take out the flys and do presses on different angles, maybe flat and 30 degree incline. Also what do you mean by tricep curls?

For Wednesday, the 4X5 is ok, but you should do the squats first, then deadlifts, and then the bent over rows, because you wanna do the hardest exercises first.

Military doesnt work the traps as much as other exercises do, if you wanna do more trap work do some barbell upright rows, shrugs, and dumbbell raises.

If you have enough energy and you arent passed out yet, you could throw in some chin-ups/pull-ups as well.
Click to expand...

my routine is based around the areas i need to improve on, its not a general workout although i agree with you on the wednesday part. i do **** all all day at work, very light exercise just driving about in the van, so energy levels are good by the time i get to the gym so no, i dont think i'll be passing out that easily. may be a good idea to do pull ups on the monday.
 
Ed Gasket said:
testing myself to the absolute limit. force of habbit from rugby training. Trying to build more strength and mass isnt failure work intended for this? although i did start to feel slightly dead after the squats and deads..
Click to expand...

Mass is acquired through diet and strength is not built around failure...it's about pushing yourself towards maximal levels but not failure.
 
evolution said:
Mass is acquired through diet and strength is not built around failure...it's about pushing yourself towards maximal levels but not failure.
Click to expand...
yes, i'm working around my 5RM improving weight slowly but surely making sure i'm pushing hard to hit 5 reps
 
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