Need help making a new routine.

[Mav]

I've been weightlifting now for about 8 months to great results. However whenever i hit the gym i was doing random lifts without really having an agenda. I was hoping that you guys could critque my new workout routine and give some advice. I only have about 30-45 mins in the gym each day so i have somewhat of a time constraint, and i need help with my lower body reps/ sets cause i really havent done lower too much. Also track season is coming up and i would like to fit some sprint training into the picture but i dont know when to do it in the week.

Monday- Upper Body
Tuesday- Lower Body
Wednesday- Off
Thursday- Upper Body
Friday- Lower Body
Saturday- Off
Sunday- Off

Upper Body would consist of-

Bench Press- 8x3
Incline Dumbbell Press- 8x3
Pullups- 10x3
Bentover Dumbbell Rows- 10x3
Dumbbell Shoulder Press- 8x3
Dumbbell lateral raises- 8x3
Tricep Extensions- 8x3
Chin-ups- until failure x2
and if i have enough time standing curls 8x3

Lower Body-

Squats- ?
Deadlift(yes i know not really a lower body exercise)- ?
Leg Press- ?
Leg Extensions- ?
Leg Curls- ?

Help would be much appreciated!

 

[davidjr74]

I've been weightlifting now for about 8 months to great results. However whenever i hit the gym i was doing random lifts without really having an agenda. I was hoping that you guys could critque my new workout routine and give some advice. I only have about 30-45 mins in the gym each day so i have somewhat of a time constraint, and i need help with my lower body reps/ sets cause i really havent done lower too much. Also track season is coming up and i would like to fit some sprint training into the picture but i dont know when to do it in the week.

Monday- Upper Body
Tuesday- Lower Body
Wednesday- Off
Thursday- Upper Body
Friday- Lower Body
Saturday- Off
Sunday- Off

Upper Body would consist of-

Bench Press- 8x3
Incline Dumbbell Press- 8x3
Pullups- 10x3
Bentover Dumbbell Rows- 10x3
Dumbbell Shoulder Press- 8x3
Dumbbell lateral raises- 8x3
Tricep Extensions- 8x3
Chin-ups- until failure x2
and if i have enough time standing curls 8x3

Lower Body-

Squats- ?
Deadlift(yes i know not really a lower body exercise)- ?
Leg Press- ?
Leg Extensions- ?
Leg Curls- ?

Help would be much appreciated!

For the Lower Body day have something like this:

Squats 5x5
Stepups 3x6 (get a box above knee level)
Back Extensions 3x10
High Rep Abdominal circuit (2-3 circuits with 3/4 exercises)

Does not seem like much ^^ but it tore my legs up good and worked my core really hard. The Squats will take care of the Quads and the Stepups/back extensions will kill your hamstrings.

 

[Mav]

For the Lower Body day have something like this:

Squats 5x5
Stepups 3x6 (get a box above knee level)
Back Extensions 3x10
High Rep Abdominal circuit (2-3 circuits with 3/4 exercises)

Does not seem like much ^^ but it tore my legs up good and worked my core really hard. The Squats will take care of the Quads and the Stepups/back extensions will kill your hamstrings.

thanks ill try these out tomorrow! Anyone have suggestions as to when i should throw in my sprint cycles?