is this workout routine ok?

S

stalefish

0
2 weeks
CHEST,ABS
monday - inclined bench press 4 sets of 6-12 reps
dumbell flyes or press 4 sets of 6 - 12 reps
abs crunch
sidecrunch

wednesday - BACK, BICEPS
barbell row 3-4sets of 6-10reps
dumbell row 4 sets of 8-12 reps
biceps concentration curls 4sets 6-12reps
stand up curls 4sets 6-12 reps

friday - SHOULDERS,TRICEPS,ABS
sit up dumbell press 4 sets 6-12 reps
front raises 4sets 6-12reps
tricep - tricep extension 4set 6-12rep
close grip benchpress 4set 6-12rep
abs - reverse crunch, twist crunch


for the 6-12 reps ... i use heavy weight and usually manage 6 reps then when i can work my way up to 12 reps i up the weight.

should i just do 8 or so reps .. then up the wieght every time?

then my next 2 weeks i change most of the exercises .... ie different ab exercises ... flat bench press instead of incline ...then put incline to flyes/dumb press.... different shoulder exercises and dif tricep exercises. the only ones that really stay the same are bicep exercises. (unless i get a curl bar).
should i change the days too .. like if i did chest on monday .. should i do it on wednesday the next week?
is this workable here? if thats a word.

hope someone can help ... im just in a mental dihlemma here.
thank you.
 
StaleFish:

You've got good splits, but the a poor choice of exercises.

For chest, you need to add a flat bench. And possible another exercise, pushups, pec dec...pick one.

For back, add pullups ant lat pulldowns. Although rowing motions are crucial for overall back strenght and development, pullups are like the squat of the upper body - they hit so many muscle groups. And, depending on your overall goals, a deadlift is a clutch exercise for adding strenght and mass.

For shoulders, add lateral(side) raises and rear delt flyes.

A good lifting regmine will have about 5 exercises per muscle group (except for bi/tri where 2 - 3 exercises with 4 or 3 sets will suffice), 4 sets. As for the rep count, you're looking for a good pump, you want to feel those muscles swell. Pick a rep count that makes you feel as thought you've really worked deep into the muscle.

Abs look good, just make sure you hit them and hit them hard, but let them rest also. Always do new stuff for them.

Stick to a routine: Do the same exercises, same rep count, same days, same order for at least 6 weeks and then start changing it up. I routinely change up bi/tri excercises, but you've got to be sure your muscles are getting a good workout for 6 weeks, get in a routine and then shock the hell out of them with a toatlly different workout in 6 weeks.

What about legs?
 
alrite thanks.
legs .. i forgot ... i sometimes do them on mondays or even saturdays.
i thought that your only suppose to work one muscle group 2times max each workout?
i was also informed that i should split it up every 2 weeks or so.
and i do use flat bench ... i put it in there on my second split.

maybe ill just go incline,flat,dumb press the first split then incl,flat,flyes second split.

i didnt really think the exercises i chose werent that bad ... they seem to target the major muscles.. but maybe they are, i dono.

thanks tho, ill do some modifications.
 
My current split is

monday - chest/triceps
tuesday - abs
wednesday - back/biceps
thursday - abs
friday - legs/shoulders


chest - incline/flat bench press, and flyes.
triceps - dips, extensions, close grip bench press
back - deadlifts, rows
biceps - curls (with curlbar or barbell), incline dumbbell curls, hammer curls, chin ups
shoulders - side lateral raise, shrugs, arnold db press
legs - squats, lunges, calf raises
abs - decline weighted crunches, russian twists, vacuums

That should give you some ideas. Its ok to keep the same workout routine for 4-8 weeks, then change up something. talk to me on aim if you have any other questions

aim - aggtothemax
 
Problems with your routine:
-Not ideal for mass gains...that should be enough to make you change it up already
-Working each group only once every 7 days is not going to maximize gains. Frequency is a factor in bodybuilding, and your routine is lacking it.
-Too much isolation work. Isolation work will not cause you to grow faster, and it actually will probably hinder your gains because of the extreme emphasis placed on it in your routine. The foundation of any mass/strength routine should be compound movements, and in your's isolation exersizes thrive.
-Not balanced.
Conclusions on your routine:
1) Tons of isolation work=a much longer time spent in the gym=less efficient than using a compound based, more frequent routine.
2) Not enough frequency=the need to complete all of the volume for a group in one sitting=less out of each set, which usually=falling back to normal, or actually decreasing in strength by the time the next workout rolls around.

I will use one word to describe this routine...TERRIBLE.

P.S: I'm not dogging the person here, but the routine! If you would like me to format a routine better centered around your goals I'll be more than happy to.
 
why does everybody in bodybuilding say different things weather something is true or not?
ok you say my routine is terrible ... thank you for your honesty.
but i still dont see how it can be so horrid.

i dont go to a gym, i workout at home...

i do the normal benchpress,inclined benchpress i do bicep curls and concentration curls, and yes i do isolation exercises like dumbell press and flyes.
pullups and barb/dumb row for my back and french press and lateral extensions and bench dips for triceps and more ...
and side/front raises and upright dumbell press for my shoulders...also dumbell shrugs.
and the typical ab workouts.... (crunches etc)
what other exercises can i possibly do ? ( i know there are others, but i dont see them being far superior to the ones ive chose)

like i said i dont go to the gym .... so i dont have a pulldown bar or a rowing machine
and some other ones that are 'popular'.
i dont have a machine in my house either, i dont like how they give me that false sense of strength.

genius you say im not doing enough for each muscle group, yet from many others i hear you should only work each muscle group 2 or 3 times (max) per workout. my sets and reps (4 sets of 6-12reps) seemed pretty normal i thought.

i would actually appreciate it if you could tell me a workout routine that would benefit me more. i didnt realize mine was so bad.
thanks
 
Last edited:
Your routine isn't horried, you just have to maximize your time in working on your body.

Do this:
Day 1: Bench Press, Incline Bench, Tricep Exercise, Pushups
Day 2: Deadlift, Bent-over row, Up right row, Bicep Exercise
Day 3: Off
Day 4: Same as Day 1
Day 5: Same as Day 2
Day 6: Squat, Lunges, calf raises, step ups.
Day 7: Off

Feel free to change the exercises, IE: 1-arm dumbell row, instead of upright row...or something like that. But this workout will maximize your time spent. Since you don' have much equipment, you'll be hitting your whole body. Feel free to add isolations exercises to it.
 
Adler1983 said:
Your routine isn't horried, you just have to maximize your time in working on your body.

Do this:
Day 1: Bench Press, Incline Bench, Tricep Exercise, Pushups
Day 2: Deadlift, Bent-over row, Up right row, Bicep Exercise
Day 3: Off
Day 4: Same as Day 1
Day 5: Same as Day 2
Day 6: Squat, Lunges, calf raises, step ups.
Day 7: Off

Feel free to change the exercises, IE: 1-arm dumbell row, instead of upright row...or something like that. But this workout will maximize your time spent. Since you don' have much equipment, you'll be hitting your whole body. Feel free to add isolations exercises to it.
Click to expand...

That looks okay. I do not like the idea of working your upperbody more than your lowerbody though. Why not doing something like,

Monday upper
Tuesday lower
Wednesday off
Thursday upper
Friday lower
Saturday off
Sunday off

Squats
Deadlifts
Bench presses
Dips
DB Shoulder Press
Romanian Deadlifts
Turkish Get-ups
Pullups
 
i do have those in my routine too.
i have made some changes ... i am doing more press exercises for the chest

simple incline bench, flat bench and decline bench or dips (i dont have a decline bench or ne thing to use for dips so i have to experiment with stuff and decide which one for now).

and for what most of u have recomended for me for the other muscle groups i already have ... all the exercises wrote out on the post before werent all ...

so chest - incline,flat,decline or dips, (flyes and db press later on)

tricep - lateral extension, dumbell kickbacks, french press, bench dips, close grip benchpress (i cant seem to do right cuz it hurts.)

bicep - concentration curl, stand up curl, curl bar, arnold press

shoulders - dumbell press, front raise, side raise, barbel press (when i get another barbel)

back - bent over row, pull ups, back extensions and couple more.

abs - crunches, reverse crunch, weighted sidebends, side crunches, bench crunch, weighted crunch.

i just put those exercises into splits ... as of right now i have focused myself on the more overall muscle working ones ie presses and others that work majority of the muscle.
im saving more isolation exercises for later on.
results are comin along so ill just stick with it.
 
Last edited:
The reason for lifting more for lower body has a couple reasons.

The squat is an entire lower body, including low back, workout as is the lunge. No exercise is capable of hitting every muscle group above the waste in one motion. Also, the deadlift (although a back exercise) does hit hamstrings and glutes. Kinesthetically speaking the legs are a large muscle group worked best by large power movements.
 
alrite
i will add lunges and deadlift to my lower body workouts.
i forgot about lunges and can see how effective they can be.
thank you
 
You must log in or register to reply here.
Back
Top