New Routine Please Comment

S

soccergod

0
This is my new work out, please tell me if this is a good one. Let me know some mistakes please.

here it is:

Abdominals
Crunches 3x15

Chest
bench: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115

Back:
Barbell Bent-Over row: 1 set of 10 at 95
1 set of 10 at 105
1 set of 10 at 115

Shoulders:
Barbell shoulder press: 2x 10 at 85

Biceps: 1 set of 10 at 65
1 set of 10 at 85

Triceps: 1 set of 10 at 65
1 set of 10 at 85

LEGS:
HACK SQUATS with barbell bar: 3 sets of 10 at 85

HAMMIES:
DEADLIFT VARIATION: 3 sets of 10 at 95



Please let me know any mistakes. Please
Thanks
 
How often will you do this routine? 3 times a week with at least a 48 hour rest between sessions is probably best. I would do legs first and abs last if I were you. You should be able to use a lot more weight on squats and deadlifts than bench press and row and more on bench press and row than you can on shoulder press. As you get into this routine I would recommend you increase the weights every session until you can't complete the last set with good form, that will help you adjust the weights over time until you are using challenging weights for each exercise. From my exerperience I can squat and deadlift almost twice as much as I can bench press and row, and bench press and row almost twice as much as I can overhead press and overhead press almost twice as much as I can curl.

What is a hack squat with barbell?
 
I am doing this MWF and thurs tues and sat i do some running. I actually did this today and change my squats and dead lifts to:

hack squats and dead lifts:
1 set of 10 at 95
1 set of 10 at 115
1 set of 10 at 135

But the thing is that i dont have a squat bar so I gotta do hack squats were i stand under the bar , and lif up to my knees, and when my shoulders are at the top bring down and keep doing it.

The problem i have is that my hands get blisters and i am not able to lift up as much. Because i am using my arms and in squats you use the squate bar so your arms dont pick up the bar. I am trouble doing the ones I am doing as of now, but i do it. I can never really do 200 which i know i can squat and more because i have strong thighs and legs. I cant really increase weights, it will break me Lol

Anyone got any suggestions?
Let me know
 
Why? I wear gloves for the sole purpose of protecting my hands. When I first started, as with most, I didnt lift much. I stuck with it, and improved. Dont sell yourself short.
 
ok i know your right. but dont the hack squats use your shoulders, arms, thighs and pretty much everything. they sound better then reg. squats on the bar. Whats the diff?
 
also i dont know why but starting last night after my work out my back started hurting and then i woke up this morning and it doesnt hurt alot but its stiff. is this a prob? I think it happened during squats and dead lifts
thanks
 
i guess thats fine but also like i have a littlle trouble picking up heavy things. Is that normal? After my work out last night during the night I had a hard time standing still, but this morning that was fine but i had a hard time gettign up from bed cause my back was stiff.

Is it normal that i have pains when i bend down to say touch my toes or somehting?

let me know
thanks
 
all of that soreness is normal. That's what happens when you start working out. After a few weeks, the overall stiffness and soreness will become less and less...which is a good indication that your body is adapting well to the training.

Good luck with all of your training goals
 
so do you guys reccomend me to do my Cardio on TUes thurs and sat? It consists of 2 miles of runing, plyometrics and stuff like that. TO get me ready for lacrosse.

ALso should i do my workouts as normal even if it hurts on Wednesday? Like do the same weights even thoug it hurts.
 
If my back is still hhurting when i do some moves like bend down or pick up a heavey object should i still do my work out? Is it safe for me? should i skip one day?

let me know
thanks
 
Allow your body adequate rest. If you are sore so that you cannot do as hard a workout without being sore, then take a day off, by all means.
 
i am pretty sure i used bad form lol. I read up on it but not very much. I wen down with my knees bent and me crouching and picked it up every time. I am supposed to bend my knees slightly and then bend my back down, grabe it and come up then round the shoulders. I didnt know very much of that.

Should I do my work out today with the right form? Will it injure me more?
thanks
 
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