Creation of "THE" Workout

J

Jug

0
Aight. I've surfed around quite a few of these threads and realize people here actually know what they are talking about. I'm looking to create a workout because the one I have is completely spontaneous (sp?).

Weight - 184 lbs
Height - 6ft
Body Fat - 17-18% (So no ripped abs for me yet)
Age - 22

I work out 4-5 times a week at the gym. I'm a college student, so my diet isn't the best but I try to get in a lot of protein (Chicken, tuna, ham, etc). My current max bench press is 240 lbs and I military fly press with 70-75 lb dumbells. My workout consists of the following usually (everyday it is usually the same, I know that's bad).

Bench press
Dips
Military press w/ dumbells
Bicep curls
Tricep (Nosebreakers)
Abs (decline and regular)
Shrugs
+Other random lifts/workouts.

I throw a few other things in there every so often and do around 15-25 min of cardio (running on the treadmill). I just ordered some supplements to bulk up and tone up (Methoxy and Cell-tech creatine) and am looking for a good well rounded workout. Legs and upper body. I also plan on at least 20 minutes a week of good cardio. If anyone has any suggestions it would be greatly appreciated as my current workout is very scattered. Thanks.
 
First off, what's your goal??

The exercises you have so far are ok, but in terms of a 'routine' it needs some help, mainly because, as it sounds like you know, you should not be doing the exact same thing everyday. First, there is not much in the way for growth, and second, recovery is huge - even if you are working different muscles (which you aren't but hopefully will be with a new routine), your body as a whole needs time to re-energize.

With that being said, you need back work in there as well. Legs are just as important as any other group, and, they are much larger than upper body muscles. You should definitely add a good number of lat exercises, if you can't do pullups and/or chinups, go with pulldowns. You need some rows as well, dumbbell rows, bent over barbell rows (pendlay are better in my opinion), seated cable rows, etc.

For legs, your main focus should definitely be on squats and eventually get deadlifts in there as well. If you don't know the correct form, you should most definitely as someone who definitely knows before you try.

I'm a fan of push/pull, but that's just my opinion, push day includes presses (chest and shoulder) and most tricep exercises..basically any exercise that you are pushing the weight away from you. Pull is the exact opposite, it is mainly back, upper back (with shrugs, upright rows), and biceps if you wish. It's important to do the big lifts, the compounds first as well, for example do your bench presses and any presses for that matter, before you do any isolation exercises.

This page may help you out a little, if I didn't put it up, Tony probably ;)
would
http://www.exrx.net/WeightTraining/Instructions.html
 
AJP,

Thanks for the advice. I do have a few extra workouts that I throw in, but I haven't been able to set a program or routine for anything. I'm familiar with many lifts and forms from playing football all throughout high school. My main goals right now are to 1) Gain muscle/strength. 2) Tone up my muscle structure. Thanks for the website, looks like that will be a good start for me.
 
I've put together the following. I'm going to do the 4 Day Split for a month and see how my results are then probably tone it down a bit.

Workout A: Torso Pull

* Back (Lats) - Barbell Pullover
* Deltoid (Side) - Dumbbell Lateral Raise
* Back (General) - Dumbbell Bent-over Row
* Deltoid (Side) - Dumbbell Raise
* Trapezius (Upper) – Dumbbell Shrug
* Back (General or Lats) - Close Grip Chin-up
* Deltoid (Rear) - Lying Rear Delt Row

Workout B: Torso Push

* Chest (General) - Barbell Bench Press
* Chest (Upper) - Barbell Incline Bench Press
* Chest (General) - Dumbbell Fly
* Chest (General or Upper) – Weighted Chest Dip / Pushup
* Deltoid (Front) - Barbell Behind Neck Press
* Neck Extensors - Weighted Neck Extension
* Neck Flexors - Weighted Neck Lateral Flexion
* Deltoid (Front) - Dumbbell Shoulder Press

Workout C: Leg & Arm Pull

* Hamstrings - Cable Lying Leg Curl
* Biceps – Dumbbell Curl
* Hamstrings - Lever Seated Leg Curl
* Hip Abductors - Weighted Vertical Straight Leg Raise
* Brachialis - Barbell Preacher Curl
* Hip Flexors - Weighted Decline Sit-up
* Brachioradialis - Barbell Reverse Preacher Curl
* Abdominal - Weighted Incline Sit-up
* Wrist Flexors - Barbell Wrist Curl
* Obliques - Lever 45° Side Bend
* Wrist Extensors - Barbell Reverse Wrist Curl

Workout D: Leg & Arm Push

* Quadriceps - Barbell Full Squat
* Triceps - Barbell Lying Triceps Extension "Skull Crusher"
* Quadriceps - Barbell Front Squat
* Triceps - Dumbbell Triceps Extension
* Quadriceps - Dumbbell Lunge
* Calves (General) - Dumbbell Single Leg Calf Raise
* Hip Adductors - Lever Standing Hip Adduction
* Calves (General) - Dumbbell Single Leg Calf Raise
* Calves (Soleus) - Lever Seated Calf Raise
* Tibialis Anterior - Dumbbell Reverse Calf Raise

^ 3 Sets of 10 reps on all for starters and then I'll modify depending on weight tolerance or endurance.

Monday - Workout A
Tuesday - Workout B
Wednesday - Workout C
Thursday - Swimming Cardio
Friday (or) Saturday - Workout D
Saturday/Sunday - OFF

Main goals as previously mentioned are to tone muscle and build strength. I'm already comfortable and in a routine of going to the gym 4-5 times a week so it shouldn't be hard to start with a good workout routine. I'm going to start on Monday and be stacking Methoxy-Pro and Cell Tech Creatine. :D

Any suggestions on this would be greatly appreciated. Possibly taking some before pictures? I catered the workout to what the gym where I go to has.
 
Last edited:
Jug said:
Workout A: Torso Pull

* Back (Lats) - Barbell Pullover
* Deltoid (Side) - Dumbbell Lateral Raise
* Back (General) - Dumbbell Bent-over Row
* Deltoid (Side) - Dumbbell Raise
* Trapezius (Upper) – Dumbbell Shrug
* Back (General or Lats) - Close Grip Chin-up
* Deltoid (Rear) - Lying Rear Delt Row

Workout B: Torso Push

* Chest (General) - Barbell Bench Press
* Chest (Upper) - Barbell Incline Bench Press
* Chest (General) - Dumbbell Fly
* Chest (General or Upper) – Weighted Chest Dip / Pushup
* Deltoid (Front) - Barbell Behind Neck Press
* Neck Extensors - Weighted Neck Extension
* Neck Flexors - Weighted Neck Lateral Flexion
* Deltoid (Front) - Dumbbell Shoulder Press

Workout C: Leg & Arm Pull

* Hamstrings - Cable Lying Leg Curl
* Biceps – Dumbbell Curl
* Hamstrings - Lever Seated Leg Curl
* Hip Abductors - Weighted Vertical Straight Leg Raise
* Brachialis - Barbell Preacher Curl
* Hip Flexors - Weighted Decline Sit-up
* Brachioradialis - Barbell Reverse Preacher Curl
* Abdominal - Weighted Incline Sit-up
* Wrist Flexors - Barbell Wrist Curl
* Obliques - Lever 45° Side Bend
* Wrist Extensors - Barbell Reverse Wrist Curl

Workout D: Leg & Arm Push

* Quadriceps - Barbell Full Squat
* Triceps - Barbell Lying Triceps Extension "Skull Crusher"
* Quadriceps - Barbell Front Squat
* Triceps - Dumbbell Triceps Extension
* Quadriceps - Dumbbell Lunge
* Calves (General) - Dumbbell Single Leg Calf Raise
* Hip Adductors - Lever Standing Hip Adduction
* Calves (General) - Dumbbell Single Leg Calf Raise
* Calves (Soleus) - Lever Seated Calf Raise
* Tibialis Anterior - Dumbbell Reverse Calf Raise
Click to expand...

The underlined ones, you can just choose one if you want. The bold you can eliminate or choose just one. Compound exercises work multiple muscles, and dont need that many lifts. For calves, just do one.
 
Also, some of those days are pretty packed, especially the push day (workout b). if you stick to what you have though, put all of the presses first, switch the db shoulder presses and behind the neck presss with the db flys, put the flys at the end.

On your leg push day your primary focus should be on the squat, and on your leg pull day it should be on deadlifts. For both, form is the number one concern, I understand you don't have deadlifts yet, but try to get them in eventually, maybe after this first month.
 
Ok, I modified the workout a bit.

Workout A: Torso Pull

* Back (Lats) - Barbell Pullover
* Deltoid (Side) - Dumbbell Lateral Raise
* Back (General) - Dumbbell Bent-over Row
* Deltoid (Side) - Dumbbell Raise
* Trapezius (Upper) – Dumbbell Shrug
* Back (General or Lats) - Close Grip Chin-up
* Deltoid (Rear) - Lying Rear Delt Row

Workout B: Torso Push

* Chest (General) - Barbell Bench Press
* Chest (Upper) - Barbell Incline Bench Press
* Deltoid (Front) – Barbell Shoulder Press
* Chest (General or Upper) – Weighted Chest Dip / Pushup
* Neck Extensors - Weighted Neck Extension
* Neck Flexors - Weighted Neck Lateral Flexion
* Chest (General) - Dumbbell Fly

Workout C: Leg & Arm Pull

* Biceps – Dumbbell Curl
* Hamstrings - Lever Seated Leg Curl
* Hip Abductors - Weighted Vertical Straight Leg Raise
* Brachialis - Barbell Preacher Curl
* Hip Flexors - Weighted Decline Sit-up
* Brachioradialis - Barbell Reverse Preacher Curl
* Abdominal - Weighted Incline Sit-up
* Obliques - Lever 45° Side Bend
* Wrist Extensors - Barbell Reverse Wrist Curl

Workout D: Leg & Arm Push

* Quadriceps - Barbell Full Squat
* Triceps - Barbell Lying Triceps Extension "Skull Crusher"
* Quadriceps - Barbell Front Squat
* Triceps - Dumbbell Triceps Extension
* Calves (General) - Dumbbell Single Leg Calf Raise
* Hip Adductors - Lever Standing Hip Adduction
***Barbell Dead Lift*** (After a few weeks)

Does the order look pretty good, or is there anything else I should switch?
 
You could also do calf squats instead of full or regular. Leave one of those, and do a calf squat. Basically its a squat, but you stand up on your toes to force the calves to work a little harder. You still get all the benefits of a squat, and in half the time.
 
*Update

It's been a good week and a half since I started this routine and I'm sore in places that I never thought I would be. Stacking the Methoxy Pro with the Cell Tech is working very well. In just a week I can definitely feel the effects. My muscles are feeling tighter and I have more energy while lifting. 3-4 more weeks and I'll see the end results of this hopefully. I figure on Saturday I'll do a mix and match workout and throw in some muscle maintenance lifts.
 
You must log in or register to reply here.
Back
Top