Routine I'm Starting

K

Kerkain

0
Okay, I'm working out now because I'd like to get some serious muscle mass on my little frame and possibly gain some pounds. I'm getting "auctioned off" for an event to raise money for kids with disabilities. Single firemen are the ones getting auctioned off. Unfortunately, I was the only single guy on my department.

Anyway, this is what my routine looks like so far.

Monday
----------
Deadlifts - 5x5
Barbell Rows - 5x5
Barbell Curls - 5x5

Tuesday
----------
HIIT
Abs

Wednesday
----------
Flat Bench - 5x5
Barbell Shoulder Press - 5x5
Tricep Dips - 5x5

Thursday
----------
HIIT
Abs

Friday
----------
Back Squats - 5x5
Barbell Stiff Leg Deadlifts - 5x5
Calf Raises - 3x12
Hanging Leg Raises - 3x12

Does this pretty much hit the upper body pretty good, and could I expect some gains? I'd really like to get my upper body looking good after a while and for this event, which is in the middle of June.
 
You got some basic compounds, this is good. But with 3 days a week you really should work your entire body each session.

Example would be:
M:
squat
bench
row

W:
deadlift
military press
pullup

F:
Squat
bench
row

You could make a workout around that. Add a few isolation exercises or some more compounds if you want to hit some spots you need extra work on.
just an example of how it's done.
 
I understand doing a full body, but for now I'd like to focus more on my upper body. I've always had strong legs since I was in highschool, and I always thought my body was unproportioned. Top smaller then the bottom. So I'd like to get my upper body bigger.

I think after this event (yes, just a little self-conscience about the damn thing), then I could work more on full body exercises.
 
well, at least work your entire upper body each session then. instead of that weird split there.
squats and the likes will help with overall body growth as more anabolic hormones are released after these exercises. Getting strong legs will always be an advantage. If you think your upper body is too big for your legs, post some pics so we can see.
I bet you will regret not working your legs later if you continue.
 
Explain the split please? I'm still figuring out what lifts work what muscles.

I'll get some pictures on here after a bit, they're only of the upper body though. I'll get some full body probably tomorrow night.

Edit: Pictures. I never posed like this before so I was kinda durrrrr. Sorry for size.

Not flexing this one


Right side.


Back with flexing


Right arm flex
 
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rows - any rowing movement will work the upper back
bench - will work mainly chest, shoulders and triceps
squats - legs, emphasis on quads and glutes
deadlift - legs, emphasis on hams and glutes. and lower back,

That is very roughly.
Your split doesn't work all muscles every session, as a full body workout would, which is, IMO what you should be doing.

I gotta go to bed now. Will check in in the morning.
 
After doing a little research tonight, I found that your suggestion is very very similar to: .

Because of that, I think I will follow your suggestions and that website. I'll finish this week my friends way, and then next week I'll start with this. I have a feeling it will pan out better in the long run.

Also something else I learned that I didnt previously know and going off of my friends "knowledge", is that doing the 5x5's your supposed to increment the weights 2.5 or 5 or 10lb increments. My friend believes its one solid weight until the following week. This could really explain why his gains arent as much as he would like them to be.

I'll follow the A/B/A B/A/B pattern as shown on the site as well.

Thanks for the help!
 
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sounds like a good idea. be sure to read up on technique in the technique article sticky. You wouldn't want to injure yourself.
 
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