Comments on my routine

M

Michael1

0
Need some help fine tuning my routine! it doesn't seem to be giving me great results!

Each exercise is 10 x 3.

Cardio on Tues, Thurs and Sat.


Monday

Chest
Dumbbell Flyes
Incline Flyes
Bench Press
Decline Bench
Upward Crossovers
Lower Crossovers
Dips
Peck Deck

Back
Pull downs (FRONT)
Pull downs (BACK)
Pull-ups
Seated Cable Row
One Arm Dumbbell Row
Straight Arm Pull downs
Lower Back Machine


Wednesday

Arms
Bent Arm Pull downs
Dumbbell Crossface
Seated Dumbbell Curls
Preacher Curls
Concentration Curls
Cable Curl
Cable Crossover Curls – High
Barbell Curls

Shoulder
Smith Machine Shrugs
Seated Dumbbell Press
Cable Side Raises
Dumbbell Front Raises


Friday

Legs
Leg Extensions
Leg Curls
Leg Press
Squat Machine

Abs
Crunches
Leg Raises
Decline Sit-ups on Board
Ab Roller
Ab Bench
Hanging Leg / Knee Raises
 
first question: how long have you been training? I used to read Flex magazine, which had the routines for heavyweight bodybuilders, like Ronnie Coleman in it. Even his routine didn't contain 8 separate chest exercises, for a total of 24 sets.

I would say you're over training, and that's why you're not seeing great success. stick to 2-3 compound chest moves (bench, dips) and 1, maybe 2 flye moves (crossovers, pec deck, flyes)
 
Been training for around 10 months now. THis routine worked fine at first but now it doesn't seem to be getting anywere.

What variations would you make to it?
 
Personally that way too much volume. Too much pec work, isolation work etc and where's the deadlifts and squats?
 
malkore said:
stick to 2-3 compound chest moves (bench, dips) and 1, maybe 2 flye moves (crossovers, pec deck, flyes)
Click to expand...

2-3 compound moves per muscle group, and 1 or 2 single joint/isolation moves.

Incline Bench
Dips
Flyes

Pullups
Pulldowns
Seated Rows
Lower back machine


There, that's monday's routine. Feel free to do incline for a few sessions, then switch to flat bench for a week or two, then declien for a week or two.
 
oh yeah, forgot the legs comments. people are right, squats and deads are crucial. unless you have medically diagnosed bad knees or lower back, start incorporating these.

squat machine is ok for figuring out form, but true barbell squats are pretty much the most intense compound exercise you can do. they build stronger bones, and the heavy load triggers the body to produce elevated levels of human growth hormone, which is going to equal better gains and larger muscles.
 
I've been looking at your chest workout and you have dips in there. Why? I thought dips were for tricep. Also, be carful with dips, especially after working your chest out a lot. You run a high risk of tearing your muscle if you have bad technique or slip up one time. Happened to me.
 
Generally when most people do dips they use an angle that nearly simulates an incline pressing motion (incline bench for example) and so, as stated, it does work the pec's, triceps, and anterior delts.
 
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