Routine critique, what to add? (Chad Waterburry)

P

pestario

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Thanks for the great link and a few tips I recived. I looked up a Chad Waterburry routine that looks pretty good but if I follow the directions it seems I'm doing a bit less than I am used to, plus T/R ends up being pretty light if I split legs and upper body plus I end up being 1 compound short on these days. What should I add to these routines?

I will still plan on doing 20 to 30 minutes of cardio everyday but what could I add to this program? or would this be enough? The plan would be to alternate Exercise for each muscle group every 2 weeks.

M/W/F

++++++++Compound+++++++++++++++++

Chest: dumbbell bench presses 3 x 10

Back: pull downs 3 x 10

Deltoid: Dumbbell seated military press 3 X 10


++++++++++++Single joint+++++++++++++++++

Bicep: Dumbbell curls 3 x 10

Triceps: dumbbell triceps extensions 3 x 10

Deltoids: side dumbbell raises 3 x 10

======================================================
T/R
++++++++Compound+++++++++++++++++
Quads: front squats. 3x10

Lower Back/Hips: Dumbell deadlifts 3X10

++++++++++++Single joint+++++++++++++++++
Hamstrings: leg curls 3x10

Calves: seated calf raises 3x10
 
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goals, your weight, height?

Your missing abs and lats, otherwise i think its pretty good.

Also, change up the reps/sets every few week and continue to follow chad's 24-36 rule (4x7, 4x8, etc).

Good Site:
 
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Thank you for the reply, this post was spawned from a post I out up earlier. here is a litle backround from that one.

I have been working out casually for a few years in which time I have built some muscle mass. I am Looking for a push in the right direction and an idea of what my goals should be from the experts. I just started taking cardio seriously in the last 3 months, I haven’t been on a real set routine and was looking for a bit of guidance. My goals would be to get more definition (don’t want to be totally cut) and add a bit more size along with loosing weight and being able to run a 5k in a respectable time. I don’t plan on or want to be an endurance runner but I do like it for cardio when my legs hold up. I can do a 5k now usually in about 30 minutes.

I started using more dumbbells then the machines. I’m a little discouraged, as I don’t seem to be pushing nearly as much weight as I do on the machines and feel like I’m not accomplishing as much sometimes.(I’ll post what I was typically doing on a machine for comparison) The lb value is the size dumbbell I use in each hand.

I weighed 240 lbs when I started cardio seriously and am down to 220. I still have no idea what my goal weight should be to get more definition. I do have some definition in my arms, biceps, triceps, etc and you can see the outer edges of my abs without me “sucking it in” but I still have some belly left as well.

Age=34
Height=5 foot 10 inches
Weight=220 lbs
Waist=39 inches
Hip=40 inches
Wrist=7.5 inches
Forearm=12.5 inches
Bicep=16.5 inches
Bodyfat=22 to 25% ballpark(using pictures as a guide and calculator with above measurements)
 
I'm by no means an expert, but I've learnt a lot from just this site and taking people's advice, especially the senior members. After just a few weeks of taking their advice I already see huge differences.

You're already doing the right thing by researching and going to sites like this one and making a solid routine. If you stick with it, eat right, dont overtrain, get good rest you will get to where you want to be.

I find you get a much better workout with free weights, you have to stabilize and thats why its a bit tougher. Don't be discouraged by the difference in weight, that's going to happen regardless. Make sure you stick to proper form also. I see you have exp. with weights so you probably already have good form, but if your'e unsure theres a lot of sites with video clips and pics just to make sure.

Your on the right track, good luck!!!
 
Also, its good your starting to do a lot of cardio. Not is it only good for your whole body, but your heart as well. Plus, it will help get that six pack faster.
 
evolution said:
If you're going to do a Waterbury program, just follow it. Don't start tweaking it.
Click to expand...

I agree with you and would follow it to a Tee if I could, his programs are popular for a reason.

I have to tweak it a bit due to limited time/scheduling and available equipment.
 
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