Just Started (My Routine) Help

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dmaister

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Hey, this is my first post here.
I started working out about a month, i started by working out 3 days a week, tue, thurs, sat. But now Im starting to work out 5 days a week possibly 6.
Im 18 yrs old, 5'9-5'10 135 lb, skinny with barely any body fat, and you can see some muscle definition. Heres what im doing
Mon: Biceps and Back
Tue: Legs (calves, quads, hamsprings) and Shoulders
Wed: Triceps and Chest
Thurs: Legs again, with squats also and shoulders.
Frid: Biceps and triceps
Sat: legs again
Sun: rest

but im not really feeling friday and sat, what should i change, i know there is something wrong here. and should i work out on saturdays?
Im looking to gain more muscle and more mass because my you can feel the bones in my shoulder which i hate. My legs are strong but my upperbody is weak.
Please correct the routine or make a new one to fit me, im really dedicating myself to this. Thanks in advanced.

I got a membership at Bally's and i use mostly the machines with weights. The lighest dumbells they got are like 40 or something, which i cant do with one arm. Which excersizes should i be doing for each muscle group (with machines preferrably)
 
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Mon: Biceps and Back
Tue: Legs (calves, quads, hamsprings) and Shoulders
Wed: Triceps and Chest
Thurs: Legs again, with squats also and shoulders.
Frid: Biceps and triceps
Sat: legs again
Sun: rest

Im looking to gain more muscle and more mass because my you can feel the bones in my shoulder which i hate. My legs are strong but my upperbody is weak.
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So your saying your legs are strong and upperbody is weak. Then why work your legs out three days a week with little rest in between. Why not restructure your workout a little to focus on improving your upperbody strength? When working out triceps and chest, you are also indirectly using your shoulders, so I add in some rows, shrugs, and barbell raises. Grouping them together in this way essentially gives them 72 hours of rest. This routine targets your core (chest, back, abs and is also very good for shoulders) I also added in some ab workout to you leg days. Just some advice.

Mon: Triceps, Chest, Shoulders
Tue: Biceps and Back
Wed: Legs and Abs
Thurs: Triceps, Chest, Shoulders
Frid: Biceps and Back
Sat: Legs and Abs
Sun: rest
 
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I still think to much lifting and not enough rest. I know each muscle group needs 48-72 hours rest (maybe even only 24 hours in some cases), but the body as a whole needs rest too.

Day 1-chest/back
Day 2-legs/abs
Day 3-rest
Day 4-shoulders/arms
Day 5-rest
Day 6-repeat
 
Novabound08 said:
So your saying your legs are strong and upperbody is weak. Then why work your legs out three days a week with little rest in between. Why not restructure your workout a little to focus on improving your upperbody strength? When working out triceps and chest, you are also indirectly using your shoulders, so I add in some rows, shrugs, and barbell raises. Grouping them together in this way essentially gives them 72 hours of rest. This routine targets your core (chest, back, abs and is also very good for shoulders) I also added in some ab workout to you leg days. Just some advice.

Mon: Triceps, Chest, Shoulders
Tue: Biceps and Back
Wed: Legs and Abs
Thurs: Triceps, Chest, Shoulders
Frid: Biceps and Back
Sat: Legs and Abs
Sun: rest
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i run the track or the threadmill for about 15 minutes (around 1.5 miles) before every workout, is this good during leg days?
which exercises should i be doing for each muscle group? about how many different ones?
 
i run the track or the threadmill for about 15 minutes (around 1.5 miles) before every workout, is this good during leg days?
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It all depends, you said you wanted to be bigger in size and strength. Most bodybuilders advise against running within 8 hours of a workout. I would strongly advise against running 1.5 miles before a workout! Save this energy for the lifting. It is the only way to get your best workout. If you must run, bicycle, play some bball, try and do it 8 hours after lifting.

which exercises should i be doing for each muscle group? about how many different ones?
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I don't know what kinda equipment you can get to but here are some lifts. Always keep changing it up. Reps are usually 8-6 with as much weight as you can safely handle.

Monday: Chest (Flat Bench, Dumbbell Incline, Flys) Shoulders (Overhead Press with Barbell, Deltoid Raise) Triceps (Skullcrushers, Over-head Tri Extensions)

Tuesday: Biceps (Dumbbelll Curls, Preacher Curls) Back (Lat Pulldown, One Arm Dumbbell Row, Weighted Back Extensions) Forearm (Forearm Curl)

Wednesday: Legs (Squats, Legs Curls, Leg Extensions, Calf Raises) Abs (Weighted Crunch, Oblique Trunk Extensions, Leg Raises, Dumbbell Side Bend)

Thursday: Chest (Flat Bench, Decline Bench, Dips) Shoulders (Upright Row, Shoulder Shrugs) Triceps (Skullcrushers, Cable Pushdown)

Friday: Biceps (Hammer Curls, Barbell Curl) Back (Deadlift, One Arm Dumbbell Row, Toe Touch) Forearm (Forearm Curls)

Saturday: Legs (Squats, Legs Curls, Lunges, Calf Raises) Abs (Weighted Crunch, Oblique Trunk Extensions, Leg Raises, Dumbbell Side Bend)

Sunday: Rest
 
Nova: That looks good; only reco i would make is to split your upper body days with lower body: Chest/tri's/shoulders then Legs/Abs then Back/Bi's/Forearm.

Also; always work large to small. So do chest then shoulders then tri's; back then bi's then forearms etc.
 
thanks nova for that routine, im going to start doing it next week, about the running, i dont get much tired after it but i should do a bit less during leg days.
Adler thans for that recommendation, will work from large to small.
 
Nova: That looks good; only reco i would make is to split your upper body days with lower body: Chest/tri's/shoulders then Legs/Abs then Back/Bi's/Forearm.

Also; always work large to small. So do chest then shoulders then tri's; back then bi's then forearms etc.
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Anyway you rearrange the workout sequence, you with have upperbody days back to back. And absolutely work large to small. Dmaister, how bout do the running afterwards?
 
If you want to run afterwards, that's better than before. However, 15 mins of cardio really isn't much...barely enough to get you into a target range for a cardiovascular workout before you're done. 20 mins minimum, 30 mins is better.
I'd suggest cardio on the days you do NOT weight train. Doing cardio on days you lift uses even more calories, and you need a surplus of calories to gain mass.

Many bulking programs totally omit or greatly restrict cardio...they save it up for the cutting phase.
 
should i bulk up first and then get cut? i want to be cut at the end, but do i have to bulk up first?
bulk up is less weight more reps? or more weight less reps? which one is which?
 
Guys, Im no expert, But according to what my trainer said when I was going to the gym, You should take 3 days rest, and workout 4 days a week. To give time for your body to rest and recover from all the workouts, and to give it some time for muscle growth. Anyway, I would also like it if you guys would check my routine in the AT HOME section, because I dont wanna copy it and paste it over here since I would consider that spamming, and me being an owner of a BOARD, I know how annoying spam is ;)
 
Oblivion - that's a tough claim to substantiate. Personally; I feel weight training days should almost never be on back to back days unless your doing an upper 1 day and lower the next. The reason being is the body works as a whole generally; so even when you isolate chest, your shoulders are being touched on and your triceps are being touched on, not to mention stabilizers. Rather than 4 on 3 off; try every other day with cardio in between.
 
Oblivion:

I looked at your workout plan and have a number of suggestions:
First: You're spending WAY too much time on arms and not nearly enough time on the big muscle groups. I personally recommend 3 full body workouts a week; or 2 upper 2 lower days.

Also; you're hammering your triceps and biceps on monday; then the very next day you're doing shoulders, chest and back all of which utilize bis and tris as secondary movers.

The leg day focuses too much on small, isolation movements and not enough on big power movements. Lose the toe raises; add lunges/hack squats/split squats etc.

Try a couple weeks of big power movements 3 days a week:
Try 4 sets of the following -
Squats, Deadlifts, Benchpress, Pullups and Overhead Pushpress, Dips/Bicep curls - do some ab work as well - (do variations of these; for example somedays instead of squats do split squats or instead of bench press try incline press etc).

I think you'll like the results you achieve on a program like this. Also; to challenge yourself even more...rather than sitting for overhead presses, stand. When doing bicep curls stand on one leg or a stability pad. Do anything you can to make the work more difficult for your body as a whole not just the muscle group you're targeting. Remember; the more muscles you challenge during one exercise the more calories you'll burn.

I hope this helps man! GOOD LUCK!!!
 
Could you modify my workout plan and show me how it would look like? Like modify it and PM it to me, or post it in the "My Workout Routine" thread in the At Home section... Thanks in advance... Apreciate your help...
 
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