My routine help.

K

keystotheworld

0
My routine sucks basicly but its working im addin weight but i need to fix it up, i have home bench, and olympic weights, thats about it, here wat i usually do.

weighted dips 3x 10
bicep curls 3x 10
miltary press 3 x 10
bench press 3 x 10
dead lift 3 x 10

squats 3 x 10
bent over row 3x 10
Upright Row 3x 10
incline bench 3x 10
Barbell Reverse Curl 3x 10
close grip bench 3x 10

all done with barbell, i do have dumbells though.

i dont hav a routine i usually do wat i can when i get home from work i skip a day then workout again. :p but id like to make some kind a routine, but i am limited to what i can do, im hoping to get some kind of bar for chin ups etc.. anything i can add or wat u think, any help wud be great!. i really wanner get my shoulder, arms done mostly and neck solid! and for legs all i can really do is squats i have no leg ext, squats should b ok though?.. and i wanner get my waist bigger crunches do it?.. thx

thanx~
 
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since you do squats, do you have a squat rack?
You have alot of compound good exercises, so thats a good thing.

something like:
M
Squat
Row
Bench
Ab exercise

W:
Deadlift
Pullups/Chins
military press


F:
Single leg work (bulgarian squat, stepup, lunges.. etc)
Row
Bench
Ab work

If you want some direct arm work, doing some wont hurt, aslong as you dont overdo it. What i outlined is just an example, a row doesnt mean a certain type of row, just a rowing movement, a horizontal pull, same with bench, if you do DBs, BB, choose what you prefer, or prefferably vary them as much as you can, if you catch my drift?
 
yeah i see what mean! thanx, that all sounds good, i think i have been over do my arms on the curls, deadlifts r best ive found make all back area nice and strong and ive noticed my arms/shoulder area feel so much stronger to.

what rep scheme, shall i keep with 3 x 10 i usually do that and go till failure.
 
what are your goals? size, strenght, both?
anyways, its a good idea to vary sets and reps from day to day.
Also, how long have you been training seriously for? If you are new to training, using higher numbers of reps is a good idea, since the body really needs to learn the movments more than getting strong. The nerve system nees to get better at recruiting muscle fibers, which is what your initial gains mostly are.
 
then keep reps high, maybe 8-12, which is the hypertrophy range anyways. You dont want to go too high, spechally on squats and deadlifts, since typically, when you do more reps, form breaks down.

you could do 4x8 one day, 3x10 one day and 3x12 one day for example. I would do 4x8 on the deadlift day and 3x10 on the squat day, but thats me, because i know if i go much higher than that my form quickly breaks down, and i find single leg stuff to be easier to do with correct form at high reps than squats and deadlifts.
 
An example that may work if you are only lifting three days per week would be to follow the ACSM's recommendations for resistance training. Choose 8-10 exercises that work major muscle groups. Initially preform one set of 12-15 reps per exercise after a sufficient warm up. Take each set to volitional fatigue. Do a full body work out each time you lift, and take at least a one day of rest between sessions. Once you have become accustomed to the 12-15 rep range increase the load to 8-10 rep range. Try to improve each exercise on the amount of reps each work out. Once you can do 12 reps with a weight you originally could only do 8-10 reps increase the weight by 5-10%.

Prgram example:
1. Bench Press
2. Dips
3. Deadlifts
4. Rows
5. Lunges
6. Military Press
7. Squats
8. Upright Row
9. Biceps Curls
10. Triceps (Whatever exercise you prefer)

Rearrange exercises in any order you prefer. Usually a good idea to do all pushing exercises in a row and all pull exercises in a row to create a more synergistic effect. Every other day rotate between Flat bench and Incline bench presses.

Don't forget to perform at least one abdominal exercise each day you lift.
 
way too many exercises there, it would take forever. Not to mention that sevral overlap eacother, deads, lunges and squats all hit the quads. If you do 1 set per exercise, it might work out though. and theres no vertical pull there either..
 
The only reason there isn't a vertical pull exercise is because he didn't list one in his current program and he can add one when he gets his chin bar he mentioned.
 
yeah, id still prefer to do one exercise each muscle group each workout and just do multiple sets.

And until you get a chin bar, just do them from a stairs, a tree in the back yard, whatever, use your imagination.
 
hehe, what CRE mentioned there is what i was doing, all them exercises, and it would take more then an hour sumtimes 2 hours, thats why i was wanted to cut them down into days like u have said karky. i do have a door frame chin up bar but thats useless! ill go into the forrest look for a tree :D

thanx guys!
 
with reps and sets I got told by the gym instructor to change your reps, weights and sets frequently and I also read in a article if you do that then it is good for the muscles because they won't get used to the same exercise.

I also got told to vary the weight:

e.g. bench press,
for one week:
1 x 8 at 105kg
1 x 6 at 110kg
1 x 4 at 115 kg
Doing it this way the gym woman says you can step up heavier weights quicker rather than sticking to the same such as 3 x 8 all at 110kg

Then maybe move on to decline or DB's next week.

Not sure if this is a load of BS just what I been told
 
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