My New Routine - - Feedback Needed

T

Tomahawk

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I have a new split-split-split routine for my strength training program. All exercises are done in 3 sets while increasing weight upwards. It goes 10 reps 8 reps 6 reps. All exercises are done with dumbells and bench if needed. Am I doing enough exercises for each body part or too much? Please feel free to suggest more exercises that maybe better than what i'm currently doing.

Monday - Back and Biceps

Back
Single Arm Row
Wide Rows
Dead lifts

Biceps
Standing Curls
Concentration Curls
Hammer Curls

Wednesday - Chest, Triceps, Shoulders

Chest
Chest Press
Chest Fly

Triceps
Overhead Tricep Extension
Lying Triceps Extension
Tricep Kickback

Shoulders
Standing Shoulder Press
Seated Overhead Press
Lateral Raise
Rear Delt Row
Shrugs

Friday - Legs

Legs
Wide Squats
Stationary Lunges
Calf Raises
Stiff - Leg Dead Lift
Reverse Lunges
 
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What are your goals? Why the split routine?

To much bicep work, kickbacks don't do anything, to many isolations in general. Could get more specific but curious first as to your goals.
 
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What are your goals? What are your stats? How long have you been lifting?

General comments:
1. Most of us prefer to work each muscle group more than once a week. If you an only work out 3 times a week you might want to consider a total body workout, or an upper/lower split 4 days a week.
2. If you do shoulders after triceps, your triceps will be so fatigued yu can't do enough weight in any pressing movement to properly work shoulders.
3. Why deadlifts with upper back? Deadlifts are mostly a glute, ham, and lower back exercise, and might go better with leg/lower day.
 
I've been lifting on and off since January, but it usually goes 3 weeks of lifting then I get lazy and stop lifting for 3 weeks and then 3 more weeks of lifting.

I have two goals. Firstly, i'm at 205 pounds currently, originally when I starting diet and exercise program in January, I was 263. I want to get down to about 175-180 to decrease my body fat and get rid of my gut. Then I want to do a slow clean bulk up to around 200-210 pounds.

My second goal is to gain lots of strength quickly. I'm a college student and starting January 17 I'm starting a weight training course at the school which helps fill my Physical education requirements. Its either do something physical or take a written class about something related to health. And I thought why not take a weight training class. But my strength is pretty pathetic for my size and everyone else in the class probably will be big buff guys and I don't want to look pathetic doing half the weight they do.

I also do abs 5 times a week. I'm doing 5 different Ab exercises. Such as:
Abs
Steam Engine
Traditional Crunch
Decline Crunch
Saxon Side Bend
Twisting Crunch

I also do cardio 45 minutes a day 6 days a week.

If needed I can increase my split routine workout and do it more days per week. Especially since in less than 2 weeks i'll be on winter break with nothing else to do but exercise. No job or anything to keep me occupied.

Also, you mention that working shoulders and triceps on the same day isn't smart? When should I work triceps then with what other body parts.

Thanks for all the information.. This routine is by no means set in stone.

Age 22
Current Weight 205
Height 5'11
Goal 180
 
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Well a split routine like that isn't going to do much for your goals or anyones really. I would chuck it and start over.

You can train for fat loss and strength as I have done it but a Full body or upper/lower routine would best serve in this instance. Also don't train your abs that often, they need rest to.

If looking for strength you need to go higher load, lower reps. If you want to split, then split into upper/lower either way you need a heavy focus on compound exercises.

I would adopt a pre-made routine that way there is little room for design error and go from there.

Also don't try to get "buff" fast for guys in a weightlifting class. People who lift don't care about what other people are doing, unless they are doing it in a stupid or dangerous manner. Train smart and hard.
 
Theleip I have to disagree with you. Big time body builders split their routines up like this and look how big and strong they are.
 
Yeah but your goals are for fat loss and strength not hypertrophy and symmetry. Eating in a caloric deficit (needed to lose fat) is not going to provide you with the proper rebuild you need to take on a split routine like that, not to add to the fact its just not a good design.

There are different programs for different goals. You have to look at your goal and do the program that will provide you with optimum success within your goal needs. Not to mention bodybuilders have to begin somewhere. Splitting up muscle groups like that is for advancing lifters who have been at it for a long time. Your approach is all wrong, that okay though just seek out a program for your goals. There are plenty available on this site and others. If you have the time to argue with me ;) , then take the time to read through all this, understand some basic principles and choose a routine for your goals.
 
Theleip I previously did do a full body routine that went like this 3 times a week:

Abs
Steam Engine
Traditional Crunch
Decline Crunch
Saxon Side Bend
Twisting Crunch

3 sets each
Squats
Bench Press
Pulldown
Military Press
Upright Row
Triceps Pushdown
Leg Extension
Bicep Curl
Leg Curl

However, this full body routine took too long especially since I like to get 45 minutes of cardio in after my strength training. Therefore, so I stick with my routine I decided on the Split, Split, Split routine that I posted here.
 
Why would you be doing 45 mins of cardio after your strength training? That is a sure fire way not to produce or damage the results of the work you just did. Also that routine could be better as well. If you don't like getting answers (in a respectful manner I might add) then don't post questions.
 
Would it be better instead of doing my split, split, split routine to do an upper and lower body split routine 4 times a week. And the exercises would go like this.

Upper Body Workout
Flat Chest Press
Chest Flys
Lateral Raise
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls

Lower Body Workout
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Abs
Squats

Would that be better? Also, the reason I wanted to go with the split, split, split routine is that I heard working your triceps and biceps the same day is stupid as you'll be too tired to get a good workout on both. But with the upper-lower body routine i'm forced to Work both the same day.

Also, should I do cardio in the morning then instead of doing it right after my strength training and do strength training at night?
 
I do chest, triceps, and shoulders on monday wednesday and friday. Then back and biceps on tuesday and thursday. I'll do shoulder presses or any type of pushing shoulder exercises on MWF. And on T TH I'll do any type of pulls like front raises, lateral raises, and shoulder shrugs.
 
So no advice on which routine I should use for my fitness goals because i'm really confused.

Should I use the first routine I listed the split-split-split routine?
Should I use a Full body routine?
Or should I use the upper body and lower body routine outlined?

Also, should I stop my habit of doing 45 minutes of cardio directly after my strength training because it will inhibit my gains? And therefore I should do cardio in the morning and strength training at night?

Advice greatly appreciated.
 
I agree with the leip 100% on everything she said. First, and take no offense to this, body building routines are for body builders, and their goals are advanced in that they are usually specifically for a personal goal, not one meant to be used for the masses.

Especially if you are trying to lose weight, lose fat, get stronger...you shouldbe going with a basic routine, full body or upper/lower, maybe push/pull.

First off, you are doing WAY too much, one of the reason it takes so long, a full body should be 4 or 5, maybe 6 compounds, and a couple of isolations.

Same with upper/lower, should be a focus on compounds and a mix between pushing and pulling exercises. Isolations should NOT be a lot of the workout by any means. The example of an upper day you suggested has ZERO compound pulling exercises.

An example of an upper day would be:

Flat Bench supersetted with bent over rows, or you can do them one after the other.

Military Press supersetted with lat pulldowns (or pullups/chinups), again can do them one after another if you want to instead.

one bicep exercise for a few sets, one tricep exercise for a few sets (or two sets of one bicep exercise, two sets of another bicep exercise - same with triceps)...just an example

Lower days: Squat, Romanian or stiff-legged deadift, extension or curl
OR Conventional Deadlift, Front Squat, extension or curl

Another upper day could be:
Incline Bench with seated rows
Dips with pullups/chinups/pulldowns
occassionally throw in some other stuff if you want, not much though, for example I'll do some face pulls, rack pulls, shrugs, upright rows with a wide grip to the sternum (just one of these)...because Im trying to add a little more to the upper back/shoulder area
and a couple of isolations.

Notice how it's 4-5 compounds, and 2 isolations (this example would be more for a bulking routine in my opinion). When trying to lose weight/lose fat, the isolations are pretty much non-existant because you shouldn't expect to gain much muscle, just maintain the muscle you have (if in a caloric deficit).

i'm done, carry on;)

oh wait, cardio on a separate day, if not do it at a different time OR do some HIIT after lifting, should only take 15 or 20 minutes max
 
Tomahawk said:
Would it be better instead of doing my split, split, split routine to do an upper and lower body split routine 4 times a week. And the exercises would go like this.

Upper Body Workout
Flat Chest Press
Chest Flys
Lateral Raise
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Click to expand...

That upper body workout is WAY too much. And for chest i would throw in free weights.
 
AJP and theleip basically broke it down for you bro. I, myself, am a split man but everyones different based on goals. The advice you have been given will def help you attain your goals.
 
Yay LV posted I agree with your totally. Point is guys in about a weeks time i'll be out of school for a month with nothing to do. Therefore I wanted to exercise at least 3 hours per day. Thus why I have so many exercises listed.

So i'm thinking 1.5 hours strength training and 1.5 hours cardio. Now for cardio i'll switch it up. Maybe 45 minutes on the bowflex treadclimber. 30 minutes stationary bike. 15 minutes jump rope or something.

I just need a lot of stuff to do too fill my time because its basically going to be exercising for me all vacation with little else going on. No job or anything like that.

And taking your advice i'll do all my cardio in the morning and my strength training in the evening. THe middle of the day I have nothing to do so i'll probably just work on my hand eye coordination by playing xbox 360 and pc video gamios.
 
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Anymore advice?
 
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