my routine

G

gunit

0
so i jus wanted to see how many people think my routine is messed up. ive condensed it because of my exams so i only work my major muscles.

day 1
chest = incline OR decline (3 sets) AND flat (3 sets)
back = bent over row (3 sets ) AND pulldown (3 sets)
legs = Leg curl (3 sets) AND leg extension (3 sets)

day 2 = rest
day 3 = repeat day 1
and so on

i taken out small muscle for couple of months such as biceps and triceps
i was wondering would that be a bad thing? would my biceps and other smaller muscle get smaller :( ?
 
IF you have minimal time to exersice why dont you do deadlifts and squats? they are the most bang for buch when it comes down to time spendt and how much benifit you get out of them.
 
because i end up hurting myself with them, im only 17 and i dont wanna take any risks, i can wait to get bigger muscle but cant get a new spine if u get what i mean.

but if i follow the routine i mentioned above will my biceps triceps traps and other muscle which im not working out directly get smaller?
 
Karky is right, squats and deadlifts done properly are the best exercises there are and will not harm you. You would be better off doing 12 rep squats and stiff legged deadlifts with a moderate weight than leg extensions and leg curls. I would do squats on day 1 and dealdlifts or power cleans on day 3 instead of leg extensions and leg curls.

You might also want to switch up every other workout or every 3rd workout and do military presses instead of bench presses.

Not only will your small muscle groups not get smaller, but they probably will get larger with an abreviated routine like this, focusing on heavy compound movements for the major muscle groups.

Remember, nutrition, rest and consistancy are more important than your actual exercise routine. As long as your exercise routine stimulates all the major muscle groups and has some degree of progressive load you will improve.
 
WORKOUT A1
Bench (2 Sets)
Rows (2 Sets)
Military Press (2 Sets)

WORKOUT A2
Incline (2 Sets)
Pull Ups (2 Sets)
T Rows (2 Sets)

WORKOUT B1
Squats (3 Sets)
Goodmornings (3 Sets)

WORKOUT B2
Deads (3 Sets)
Lunges (3 Sets)


Now alternate between A and B, and during the week alternate between 1 and 2. And I 100% agree with Dsw about the nutrition aspect.
 
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