my routine - answer only if you can

A

ace23

0
tell me what you think and how to improve it

my routine:
goal- gain muscle mass
every workout is- 3x 6-10

sunday:
chest/triceps-
pushups
db bench press
Dumbbell One Arm Triceps Extension
abs

monday:
Running

tuesday:
Legs-
squats
db lunges
abs

Wednesday:
boxing

thursday:
biceps/back-
concentration curls
hummer curls
deadlift
chin up
abs

Friday:
shoulders/triceps-
db press
cuban press/arnold press-havent decided which is better
db shrug
running

saturday:

day off
 
Excellent!

If your goal is muscle mass, then newf is correct. And, do the the flyes where the pushups are (before bench) for a pre-exhaust chest exercise.

Also, you may want to move your chin-ups to before biceps, because your lats are considerably stronger than your biceps. Plus, I would add one lats exercise... Either bentover DB rows, or bentover BB rows would be fine. But, if you have access to the machine, a lying lat pullover would ROCK as a pre or post exhaust routine!

Finally, you might want to consider hitting your calves with raises on the legs day.

It looks like an excellent plan that will give you muscle growth and endurance. Not to mention lowering BF, cholesterol, BP, and give you all-around good health!

Diet may be your next area of adjustment for adding lean muscle mass.

Good job... Keep up the good work!

-Rip
 
I agree with getting rid of push ups. Instead of flies, I would add an incline press or dips though. I would also add another pulling exercise like RIP mentioned.
You might also want to increase the volume by adding another set of each. Most important is this (no one mentioned it): The rest intervals between each set should be 1 and a half to 2 minutes MAX! No more then 2 if you're looking to gain mass!
Nutrition is also key. Eat, eat, and eat!
Wes
 
thanks for your comments, I have changed it as follows, please tell me what you think:

Workout:

my routine:
goal- gain muscle mass
every workout is- 3 x 6-10

Sunday:
chest/triceps-
incline db press
db bench press
Dumbbell One Arm Triceps Extension
abs

Monday:
Running

Tuesday:
Back-
Chin up
deadlift
Bent over Two-Dumbbell Row
abs

Wednesday:
boxing

Thursday:
biceps/ Legs -
squats
db lunges
Standing Dumbbell Calf Raise
Concentration curls
hummer curls
abs

Friday:
shoulders/triceps-
db press
Cuban press
db shrug
running
 
Last edited:
hmmm

i like the russian approach to size gaining

drop the reps down to 5, use 80% of the weight u normally work with, then hit out as many sets as you can before your form begins to struggle. this will terminate the need or possibilty of doing 5 different exercises so do two exercises.

day 1
bench press and arnold press
day 2
tactical chin ups (lat pull down IF U MUST=[) and barbell curl
day 3
squat and calf press

once you have finished day three go through the series again, you will be rested enough and remmeber that its ok to work out a muscle if its tired, just vary the number of sets you do, after twice in a row take a day off

you will need to lower the load after about 3 weeks then start again
 
Hijacking lol

The rest intervals between each set should be 1 and a half to 2 minutes MAX! No more then 2 if you're looking to gain mass!
Click to expand...

Looks like your a professional trainer can you go into more detail? IE if you looking to tone how long would you rest? If your trying to build strength? etc

I've read countless muscle and fitness mags in the 90's but i can't remeber much on this topic. I believe they said for bodybuilders to rest 60 to 90 secs. Mine you i'm not a BB i just like to be in shape.

I'll hold the thanks when/if you reply. :D
 
for strength, you need to rest between 3-5 minutes for all of your energy "stores" to fully replenish. This way, you will be able to lift the maximum amount of weight you can, which is what will build strength.
For mass Building, about 1.5-2 minutes rest (scientific theory behind the reasoning).
Toning is tougher ot answer, because there really isnt a set repetition scheme to "toning".
Toning happens through diet and muscle building in general. The old myth of 12-20 reps to "tone" is just that; a myth. To me, someone who comes in and wants to "tone up', I suggest circuit training to them. This way, there is no rest between sets, as you move from exercise to exercise.
 
Thanks i'll go with 2 minutes i use to do 1 min but i fatigued very easily. I usually don't clock watch thou i just go at my own paste but i'll hit the 2 min mark for the most part. I'll use my internal clock like Kramer LOL
 
gymcoch said:
for strength, you need to rest between 3-5 minutes for all of your energy "stores" to fully replenish. This way, you will be able to lift the maximum amount of weight you can, which is what will build strength.
For mass Building, about 1.5-2 minutes rest (scientific theory behind the reasoning).
Toning is tougher ot answer, because there really isnt a set repetition scheme to "toning".
Toning happens through diet and muscle building in general. The old myth of 12-20 reps to "tone" is just that; a myth. To me, someone who comes in and wants to "tone up', I suggest circuit training to them. This way, there is no rest between sets, as you move from exercise to exercise.
Click to expand...

you are good.
thanks i will do a 1-2 minute break between my sets.
but i have a question, my rest time between the exercises shiuld be the same or its different?
 
Ace,
I'm hoping I unserstand your question correctly. If you are asking that, after you finish all of your sets of one exercise, how long should you rest before the next exercise, it depends...
If it's an exercise for the same muscle group, then the same time period applies. Dont' rush around the gym trying to grab the plates, load the bar, do a warm up set, etc...
But the more you fatigue the muscles within each set and within the whole workout, the more your muscles will grow!
If you're going to go to a different muscle group, it really doesnt matter. Get some water, check out the pony-tailed "scenery", catch your breath and then go!
Hope this helps!
Wes
 
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