Finally made a routine but need opinions

A

AlexFromLietuva

0
Alright. I finally decided to stick to a scheduled workout. With my school and work I can go to the gym 4 times a week, sometimes 3. Here is my list that I have made so far.

My diet: Lots of fruits, rice, mashed potatoes, lots of nuts (dont know the general term), meat. Subway and quiznos every now and then. Some candy here and there along with a little bit of junk food once a week so my body does not adapt.
Supplements: Alive! multivitamin, barleans fishoil softgels, Optimum Nutrition 100% Natural whey, Surge Recovery, 100% complex carbohydrates, Dextrose.

Before workout: I will be eating around 500 calories of food with 20 g complex carbs. Right before the gym I will take dextrose and make a shake with 40 g protein and Surge Recovery to drink during workout.

After workout: Drink 48 g protein.

Tuesday: chest and back
- 5 min on machine to warm up
-Chest Dip (no assist) [2 X 10] Assisted Chest Dip
- Bench Press [2X 7 @ 115 - 2X5 @ 135] Barbell Bench Press
- Cable Front Pull down [4X10 @ 105] superset with Seated Row [4X10 @ 90] Cable Front Pulldown
Lever Seated Row
- Incline bench Press [4X6 @ 100] Barbell Incline Bench Press
- Lever incline row [3 X 10 @ 45] Lever Incline Row



Wednesday: Shoulder and arms
- 5 min on machine to warm up
- Barbell Curl [2X10 @ 40 2X10m@ 50] Barbell Curl
- Dumbbell Front Raise [2X10 @ 15 2X10 @ 25] Dumbbell Front Raise
- Dumbbell Curl [2X10 @ 25] Dumbbell Curl
- Level Shoulder Press Lever Shoulder Press
- Preacher Curl [4X10 @ 70] Barbell Preacher Curl
- Cable Bent-over tricep extension [4X15 @ 60] Cable Bent-over Triceps Extension
( I only have 1 tricep exercise because I cant find any other good ones, can someone please suggest a good tricep exercise?

Friday: legs
- 10 min machine bicycle to warmup
- Squats [2X8 @ 115 - 2X8 @135] (Limited weight due to my bone hitting the bar)
- 45 degree Sled Press [4X8 @ 270] Sled 45° Leg Press
- Barbell Lunge Barbell Lunge

Sunday: legs
- 10 min machine bicycle to warmup
- Weighted 45 degree hyperextension Weighted 45 degree Hyperextension
- Seated Hip abductors Thigh Exercise Menu

I will be working ABS on a regular basis.

I had to splits my leg workout day into 2 days because my legs take ALOT of energy out of me and if I include legs in any of my days I will get really crapped out and a little sick due to the large amount of energy loss. Hopefully taking Surge recovery and dextrose will improve my energy levels.

Now I need to figure out how much I should lift, I know most things but some I do not :(. PLEASE give me more suggestions, PLEASE critique my schedule because I want to know what worked best for other people.
 
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I would break your routine down into one workout performed three times per week:

Squat
Row
Deadlift
Chest Press
Pullup
Mil Press
 
If i divide my workouts into 3 days that means i will only be able to go tuesday, wednesday and friday and have a 3 day rest period. I also would like to have 4 days because I can go with my parents on those days. Maybe you can suggest some exercises to do on those days that I mentioned.
 
If those are the only days you can work with, then go with an upper/lower split. You don't want to just be working a muscle group only once a week.
 
I might just split it up into 3 days full body. I read alot of people mention it and I will give it a try.

I will do tuesday, friday and sunday full body and in between those days I will do some pushups, pullups, etc.
 
I also suggest upper/lower split if you're working with those days. You're not doing any cardio at all? I think I saw your pictures, you're very lean, so its probably not necessary, but I think adding in one or two sessions of cardio won't hurt you.
 
You are hitting your shoulders pretty hard 2 days in a row, then legs 2 days in a row. A much better routine qould be a 4 day split.

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Shoulders/Traps
Day 4: Legs
 
My cardio is 5 min when I first get to the gym :). The reason I split my legs into 2 days is because my legs take out alot of energy.

I am gonan try full body workout 3 times a week and see how that goes and If i dont see good gains then i will switch to 4 days. I tried deadlifts for the first time yesterday and today my lower back is sore and my legs too.
 
Great, if you can do Tuesday, Friday, and Sunday, then a full-body workout would be best for you. Believe me, you will put on much more mass this way than a 4-day split right now.
 
I think ur protein intake is a bit high over 2 short a period...

IMO, I would have around 30g protein and 30g carbs an hour b4 I train, and then right after I train another 30g protein and around 30g carbs.

Cause ur body needs the carbs to restore energy in stead of using the protein for this purpose hence robbign ur muscles of the protein... I would also suggest Glutamine after ur workout, I just find I take it once a day and really does help with muscle soreness, as ur body seems to heal quicker.
 
Well yesterday was my first day on the full body workout. I am sore on most of my body but not to the point where It hurts to move. I didnt have time to do pullups but I could do everthing else. I need to work out the timing.
Before gym: ate 2 servings on quick oatmeal from Sturms village farm followed by a complex carb drink 30 minutes before gym.
During gym: drank a mix of 1 scoop Surge Recovery and 1 scoop of Optimum Nutrition 100% whey (24 g).

Squat:
8@ 125
8@175
6@175
4@175

Cable Row:
10@75
10@90
10@105
10@110

Deadlift
4@115
4@135
4@155

Bench Press
8@95
8@ 115
6@ 135
6@135
4@ 145
5@125

Military Press
7@95
5@95
6@85

I need to find the right weight so I do 4 sets. I know i did too many bench presses and my Rows need to go up on weight. I was barely able to make it past the last deadlift cause i felt like I was about to burst.
 
You'll get the full body down eventually, it's supposed to be tough. If you are going to stick with it though, it would be best to change the rep schemes my day. Your reps are all over the place.

For example, day one 3-4 X 8
day two 4 X 6 or 5 X 5
and day three 3 X 12.

Obviously you would be using different weights because you can lift heavier weights for 5 reps than you can for 12 reps, so you need to find approximately where your 5 rep max would be (for day two as an example), and then work above that, at about your 7 rep max - you shouldn't be going to failure all of the time or often for that matter.

So try to use the same reps for each exercise for that given day.
 
I cant lift until Max because my palms have the skin righ before the finger where it hurts because of heavy weights. I forgot what its called but it gets pinched between the handle and hurts like crazy! Hopefully it wont take me too long to get my rep and sets figured out.
 
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