Hows this routine look?

D

Dom815

0
Monday-Squats, bench, incline dumbells, close-grip bench-reverse curls
Tuesday-20 minutes of HIIT
Wed-Shoulder press-cleans-pull ups-dips-skull crushers-lats
thurs-20 minutes of hiit
fri-squats-calve raises-deadlifts-good mornings lunges
saturday-same as monday, then the following week ill do wed. workout on monday and saturday
sunday-20 minutes of hiit

Hows this workout look-im 5'9 170-im looking to get a little more muscular but not too bulky
Oh yea-i do abs on my cardio days
 
I'm a little confused... you're doing lower body on Friday, but squats on Monday? And tris on Monday and Wednesday? Is there any logic behind your split??
 
wow.. ur all over the place.. u could divide ur days up like
1~chest/tris
2~hiit
3~back/bis
4~hiit
5~shoulders/tris
6~hiit
7~legs

and just plug the workouts you like into each day, giving you enough time to heal (& therefore get better results)
 
It was a workout i got from mens fitness magazine. So far I have seen good results as i have gained 20 lbs in the past 3 years and lowered my body fat %.
But anyways im gonna try this now
Moday-chest tris
Tuesday-hiit
Wed-legs
Thurs-shoulders-tris
firday-hiit
Sat-back bis
sunday hiit
 
Why are you doing Tris on Monday AND Thursday?

I personally feel the back deserves a day of its own, since you have a lot of muscles to work, thus a lot of exercises. I'd drop Tris from your shoulder day, and do biceps with them instead.
 
I don't endorse programs that only target one major muscle group each day. Programs such as those are based on antiquated body-building routines. Try doing full body workouts 3 times a week or a Mon/Thurs - Upper; Tues/Fri - Lower with cardio in between. I think you'll notice more gains if you follow a routine such as that.
 
I would agree that whole body, or upper/lower splits work great for weight training newcomers...but eventually the body gets used to that 'minimal' workload...and unless you can spend 3 hours in the gym 3 days a week, you'll have to start splitting things up.

Typical progression is whole body --> upper/lower split --> push/pull/lower --> and then some sort of 4 days on, 3 off split..which typicaly combines a major muscle (chest) with a smaller one (tris or bis)...legs are often always left on their own, but you can easily train lower back with legs, espeically using squats and deadlifts.

However, I think the MOST important thing, is to keep trying, and if after 6 weeks you find a particular split/routine just isn't doing anything, change it. We're all unique and some things work well for some, but not others.

If your goal is body building, I'd suggest posting in that forum instead. Adler is obviously focusing more on true weight/strength training, and bodybuilding just isn't the same...the goal isn't strength, but size and appearance. I think a lot of us are assuming you're after a bodybuilding physique.
 
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he's not a newcomer, he said he's been doin it for 3 years, so isolation is great for visual & numerical results..

its hard to isolate back, considering 75% of all back exercises involve biceps, all rows, lat pulldowns, chin ups...
 
it wasn't so much about isolating back, as giving enough time to hit all aspects of the back - lower back, lats, traps, etc.

I find the use of straps helps isolate the back...by strapping the lat pulldown bar tight, I don't have to grip it very hard, which allows me to utilize less of my biceps, and I can feel it work. I can more easily focus on pulling the elbows down with my lats, which for me is the mind/muscle connection I need to reduce bicep use.
Of course that means less weight since the bis aren't helping nearly as much, but its focused more on the lats.
 
Malk: Agreed I am focusing on true strength, functional strength and gains. However; if one follows a workout posted by ronnie coleman, they're not going to gain size. Research over the past 10 years regarding weight training has debunked the 1 a day theory, pretty much overall. This research suggests that full body workouts produce greater results. If you do a full body workout 3 days a week, 2 exercises per major muscle group, you're doing the same amount (if not more) work per muscle group than if you isolated it each day.
 
so do you guys have any suggestions for a full body workout routine.
Or should i stick to chest and tris mondays, legs wednesdays, shoulders and bis thurs, and back saturday?
 
Try something like this:
Monday: Squat, Bench, Pullups, Standing Overhead Press, Bent-Over Row, Dips, Bicep Curl, Calf Raises.
Wed: Deadlift, chinups, incline dumbell bench, PushPress, Upright Row, Hammer Curls, Skull Crushers, SDL
Fri: Lunges, Dumbell bench, Neutral grip pullups, (superset)lateral raise/rear delt raise, dumbell bentover row, (superset)bicep/tricep, hack squats.

I follow a program similar to that and have had great results. One difference: Wed - I do more bodyweight exercises like pushups, reverse pushups etc.

Just remember to mix it up. Change order, set counts, weights, reps, exercises. Always keep it mixed up; but hit all your muscle groups.

By following a program like this you are doing high volume with a variety of exercises. You'll have plent of rest time on the days in between. On your off days do some cardio, do functional and core training. You'll do great!
 
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