My Routine

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xmkatx

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Tuesday - Workout 1
Thursday – Workout 2
Saturday – Workout 1
Sunday - HIIT
-Alternate every week between 1/2

Workout 1 (3x10 reps) UPPER
1. Barbell Flat/Inclined bench press
2. Military press
3. Dumb bell Curls
4. Barbell Row
5. Lateral Raise
6. Intermediate HIIT (20min)

Workout 2 (3x10 reps) LOWER
1. Squats
2. Leg curls
3. Sit ups
4. Dead lifts
5. Intermediate HIIT (20min)

It's split into upper and lower right now and I alternate every week between 1,2,1 and 2,1,2. Is this good or should I just do 3 full body workouts?
 
It looks good. How long have you been working out? How long with this routine? What are your goals?

You may want to add a shoulder shrug (traps), and leg extension (quad) to this. Also, you are doing curls, but no triceps isolation. Perhaps throw-in a set of skull crushers.

Keep up the good work!
 
Yes, a bit of trap and tri work like rip said.

Also, is the barbell row an upright barbell row or bent over row? More so if it's a bent over row, I would put it before the curls, because if you do the curls first you will probably have a little less energy for the "bigger" lift (the row).

Definitely put the deadlifts right after the squats too. Same thing, you should be working your hams a little with the deadlifts and shouldn't wear them down with an isolation like leg curls. You'll also probably be able to get a couple more reps (if you are going for reps) if you do them after the squats.
 
This new routine I just started about 2 weeks ago, feels pretty good . Also, before that, for a few months, I was working out but just doing random stupid things (like at typical newbie). This site helped a lot, thanks to guys like you.

I'll probably do this routine for a month or 2 and than change it up a bit. I'm 145lbs right now so I'll probably change it up when im 150 or so.
 
Ya it's a bent over row and I learned what you just told me the hard way lol, same with the squats. Thanks for advice guys, ill add in some trap and tri also.
 
get rid of the leg curls, if your doing your squats properly, you shouldnt be able to do them anyway.

your not doing any work for your lats! add wide grip chin ups

change all your shoulder and trap work workout 2 so its with the deadlift as the same muscles are used in both

put your arm work at the end of your workout.

put your ab work in workout 1 so its ballenced after changing the shoulder, trap and lats around.

Use your biggest muscles 1st. so things like squats, deadlift, chest press, lat pulldown should be at the start then, shoulders and arms
 
xmkatx said:
ty, will take advice, only thing is I workout at home and don't have a chinup bar.
Click to expand...

You can buy one for a decent price, most will attach in a doorway or between similar size posts, and most are adjustable as well. Search online or at most sports stores
 
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