Anyone have specific workouts to do and in what order?

I

Iwillgetripped

0
I am a 20 year old male, 5'10 and around 130-145 lbs. (Have not weighed myself), but I have a muscular build and I am also kind of skinny.

I am currently doing 3 full body workouts per week, like this 1 0 1 0 1 0 0

1 = workout day
0 = rest day

I have also started my bulking phase.

Does anyone have any specific workouts I can do that involves dumbbells only, or also workouts involving just using the body. I do full body workouts, and I do random workouts, but in order when it comes to muscle group. I go Trapezius > Shoulder > Back > Tricep > Bicep > Pectoral > Quadriceps > Calves > Hamstring, then I repeat the order, but I just do random workouts with repetitions of 8-10 for each and then I move on to the next muscle group doing random workouts for that and so on.

Any tips on specific workouts? Would help alot, or if someone can point me somewhere. I already checked out a westside program link, and it gave me info on some good exercises. Was wondering if anyone else had some good tips.

Thanks.
 
Iwillgetripped said:
I am a 20 year old male, 5'10 and around 130-145 lbs. (Have not weighed myself), but I have a muscular build and I am also kind of skinny.

I am currently doing 3 full body workouts per week, like this 1 0 1 0 1 0 0

1 = workout day
0 = rest day

I have also started my bulking phase.

Does anyone have any specific workouts I can do that involves dumbbells only, or also workouts involving just using the body. I do full body workouts, and I do random workouts, but in order when it comes to muscle group. I go Trapezius > Shoulder > Back > Tricep > Bicep > Pectoral > Quadriceps > Calves > Hamstring, then I repeat the order, but I just do random workouts with repetitions of 8-10 for each and then I move on to the next muscle group doing random workouts for that and so on.

Any tips on specific workouts? Would help alot, or if someone can point me somewhere. I already checked out a westside program link, and it gave me info on some good exercises. Was wondering if anyone else had some good tips.

Thanks.
Click to expand...
Well, just as a general observation, although the choice of workout design is good, your actual workout isn't...you should be placing the large muscle group, multi-joint movements (i.e. compound exercises for the major movement patterns: push, pull, knee dominant and hip dominant) first in your workouts, and putting any accessory movements and muscle groups last. Right now, you have them haphazardly scattered about your workout. Also, while variety is good, too much is not. By randomizing your workouts to such an extent, you aren't allowing your body to make any useful adaptations to your exercises, meaning that you aren't allowing yourself to get particularly strong at any given exercise/workout. I would vary the weights and volumes before I varied the exercises.
 
Not randomizing the workouts is better IMO, it was getting to be a pain getting all those different workouts into my head.

Large muscle groups need to be worked first, done.

Do you have any specific workout pattern I could follow, I am all for following someones plan, as that sounds better than trying to think of something myself and just end up not working to my fullest and not knowing it.

Like what exercises and reps etc.

My workouts can only involve dumbbells and general body exercises.

Thanks for the help so far.
 
Iwillgetripped said:
Not randomizing the workouts is better IMO, it was getting to be a pain getting all those different workouts into my head.

Large muscle groups need to be worked first, done.

Do you have any specific workout pattern I could follow, I am all for following someones plan, as that sounds better than trying to think of something myself and just end up not working to my fullest and not knowing it.

Like what exercises and reps etc.

My workouts can only involve dumbbells and general body exercises.

Thanks for the help so far.
Click to expand...
One of my favorite resources for limited equipment/body weight workouts is the "Men's Health Home Workout Bible" by Lou Schuler and Mike Meija. It's a fantastic book filled with exercise ideas, with programs written by professionals. You could see if your local library has a copy, or get it cheap off of ebay or something like that.

Here's some other resources:

http://www.t-nation.com/readTopic.do?id=459205
http://www.t-nation.com/portal_includes/articles/2002/237death2.html
http://www.mensfitness.com/fitness/workout/81

Good luck!
 
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