Routine Making Website
- Thread starter fitwes16
- Start date
Hoss
1
If you know what exercises you want to do, you already made the routine..
Microsoft Excel or a notebook at your house 
That is what you have to decide - what are your goals? how long have you been weight training for? We would need more information.
Do your best. post it up here and if its wrong. We'll let you know.
Here is my routine, I know it has things listed for all seven days but most times I just throw the abs at the end of workouts and take the just abs days off. I eat healthy 5-6 meals a day and I also take flax seed oil twice a day. I take a protein shake before and after my workout 1 scoop which is 22g in each. I eat a piece of fruit and a slice of whole wheat bread with peanut butter on it before the workout to get some carbs in me for energy. What do I need to fix?
Monday- Edge Abs
Tuesday
Bench Press (3x10,8,6) Lower weight to failure
Incline Bench (1 x 8) LWF LWF= lower weight to failure
Decline Bench (1 x 8) LWF
Pushups (2 sets failure)
Butterfly (3 x 10)
Wednesday
Edge Abs/ Cardio
Thursday
Leg Extensions (3 x 10)
Leg Curls (3 x 10)
Squat (Pyramid 3x12,10,8)
Seated Rows (3 x 10)
Biceps (Seated EZ bar 4 x 10)
Triceps (Skull crushers 3x10)
Weighted Lunges (2x5)
Friday
Edge Abs
Saturday
Military Press (Pyramid 12,10,8) LWF
Power Clean (Pyramid 8,6,4)
Shrugs (12x3)
Pull ups (2 sets failure)
Pull downs (2 x 10)
Stress Position (Superman)
Sunday
Dead Lift (Pyramid 8,6,4)
Bicep (Dumbell 21’s, incline hammers, and chinups 2 sets)
Triceps (Close Grip Bench) (3x10)
DB Deltoids (3x10)
Calf Raises (3x10)
Edge Abs
Here is the edge abs program
1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side.
2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.)
3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position.
4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat.
5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion.
6. Jack Knifes (10 reps): Lie face up on the floor with arms straight out (on the floor) reaching away from the body; Straighten the legs and keep toes pointed upwards so entire body is resting on the floor; Raise the shoulders in an attempt to touch the toes while simultaneously lifting the buttocks slightly off the floor; As you lower the shoulders to the floor, drop the legs to the floor at the same time; Repeat the motion as soon as the arms and the legs reach the floor.
7. Reverse trunk twists (20 reps): Lie face up with legs extended and arms straight out at sides. Raise legs perpendicular to floor. Slowly lower feet to right side (feet together, legs straight, muscles tight) until feet are a few inches from the floor. Return to starting position and repeat to left side. One motion to teach side is a rep.
8. Abdominal Crunches (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly allow shoulders to raise a few inches off the floor without using the back or pulling on the head with your hands; Return head to the floor and repeat.
9. Jack Knifes (10 reps): Follow previous instructions.
10. Sit-ups with weight on chest (16 reps): Lie face up on the floor with knees slightly bent and hands clenched around weight on the chest; Raise shoulders upward towards the knees while reaching as far as possible; Pause briefly and lower body to starting position: Repeat.
11. Abdominal Crunches (15 reps): Follow previous instructions.
12. Jack Knifes (10 reps): Follow previous instructions.
13. Twisted sit-ups (16 reps): Lie face up, fingers interlocked behind the head. Bring knees toward chest and lift shoulder blades. Straighten left leg to 45 degrees while bringing left elbow toward right knee; Switch sides, bringing right elbow toward left knee. Alternate in a pedaling motion, as if riding a bicycle.
14. Abdominal Crunches (12 reps): Follow previous instructions.
15. Fixed Feet, Twisted Sit-ups (20 reps): Sit down in the sit-up position (fingers laced behind the head and knees slightly bent); Slowly raise the shoulders a few inches off the ground and twist the upper body to the right (you should be trying to touch the left elbow to the right knee); Pause briefly and lower the body back to the starting position; Slowly raise shoulders a few inches off the ground and twist upper body to the left (the right elbow should be trying to touch the left knee this time); Pause briefly and lower the body back to the starting position; Repeat movement and consider one movement to the left and one movement to the right to be one complete set.
16. Abdominal Crunches (10 reps): Follow previous instructions.
17. Jack Knifes (12 reps): Follow previous instructions.
What do I need to fix?
Monday- Edge Abs
Tuesday
Bench Press (3x10,8,6) Lower weight to failure
Incline Bench (1 x 8) LWF LWF= lower weight to failure
Decline Bench (1 x 8) LWF
Pushups (2 sets failure)
Butterfly (3 x 10)
Wednesday
Edge Abs/ Cardio
Thursday
Leg Extensions (3 x 10)
Leg Curls (3 x 10)
Squat (Pyramid 3x12,10,8)
Seated Rows (3 x 10)
Biceps (Seated EZ bar 4 x 10)
Triceps (Skull crushers 3x10)
Weighted Lunges (2x5)
Friday
Edge Abs
Saturday
Military Press (Pyramid 12,10,8) LWF
Power Clean (Pyramid 8,6,4)
Shrugs (12x3)
Pull ups (2 sets failure)
Pull downs (2 x 10)
Stress Position (Superman)
Sunday
Dead Lift (Pyramid 8,6,4)
Bicep (Dumbell 21’s, incline hammers, and chinups 2 sets)
Triceps (Close Grip Bench) (3x10)
DB Deltoids (3x10)
Calf Raises (3x10)
Edge Abs
Here is the edge abs program
1. Lateral Sit-ups (20 reps): Lie on your right side with both legs bent at a 90-degree angle; extend right arm on the floor, straight overhead; Place left hand behind the head and point elbow toward the ceiling; Slowly lift the rib cage toward the hip without pressing on the floor with the right arm; Do one set of reps and repeat on the other side.
2. Hyperextensions (10 reps): Lie face down on a bench with a weight (or partner) stabilizing your ankles, and your torso draped over an edge of the bench so that your head is near the floor. With hands on sides of head slowly raise torso to horizontal position. Slowly lower torso back down. Keep head, shoulders and upper back arched. throughout movement.)
3. Leg Hugs (10 reps): Lie face up with arms and legs extended. Raise upper back while bringing knees toward the head, Grab knees and clutch them, pulling the body into a position comparable to a ball. Hold briefly. Release hold, and slowly return to starting position.
4. Russian Twist (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly raise shoulders off the ground for a few inches and slowly twist the torso from side to side (you should be turning your right elbow toward the left knee and the left elbow toward the right knee); Return the head to the ground and repeat.
5. Hip Curls (14 reps): Lie face up on a bench with hands behind head and clutching the edge of the bench; Place feet straight out so body is in a prone position; Raise legs by flexing the hips and knees until the thighs are just past perpendicular to the torso; Return legs away from the body until hips and knees are extended. Repeat motion.
6. Jack Knifes (10 reps): Lie face up on the floor with arms straight out (on the floor) reaching away from the body; Straighten the legs and keep toes pointed upwards so entire body is resting on the floor; Raise the shoulders in an attempt to touch the toes while simultaneously lifting the buttocks slightly off the floor; As you lower the shoulders to the floor, drop the legs to the floor at the same time; Repeat the motion as soon as the arms and the legs reach the floor.
7. Reverse trunk twists (20 reps): Lie face up with legs extended and arms straight out at sides. Raise legs perpendicular to floor. Slowly lower feet to right side (feet together, legs straight, muscles tight) until feet are a few inches from the floor. Return to starting position and repeat to left side. One motion to teach side is a rep.
8. Abdominal Crunches (20 reps): Lie face up on the floor with fingers clenched behind the head; Bend the knees slightly while keeping feet flat on the floor; Slowly allow shoulders to raise a few inches off the floor without using the back or pulling on the head with your hands; Return head to the floor and repeat.
9. Jack Knifes (10 reps): Follow previous instructions.
10. Sit-ups with weight on chest (16 reps): Lie face up on the floor with knees slightly bent and hands clenched around weight on the chest; Raise shoulders upward towards the knees while reaching as far as possible; Pause briefly and lower body to starting position: Repeat.
11. Abdominal Crunches (15 reps): Follow previous instructions.
12. Jack Knifes (10 reps): Follow previous instructions.
13. Twisted sit-ups (16 reps): Lie face up, fingers interlocked behind the head. Bring knees toward chest and lift shoulder blades. Straighten left leg to 45 degrees while bringing left elbow toward right knee; Switch sides, bringing right elbow toward left knee. Alternate in a pedaling motion, as if riding a bicycle.
14. Abdominal Crunches (12 reps): Follow previous instructions.
15. Fixed Feet, Twisted Sit-ups (20 reps): Sit down in the sit-up position (fingers laced behind the head and knees slightly bent); Slowly raise the shoulders a few inches off the ground and twist the upper body to the right (you should be trying to touch the left elbow to the right knee); Pause briefly and lower the body back to the starting position; Slowly raise shoulders a few inches off the ground and twist upper body to the left (the right elbow should be trying to touch the left knee this time); Pause briefly and lower the body back to the starting position; Repeat movement and consider one movement to the left and one movement to the right to be one complete set.
16. Abdominal Crunches (10 reps): Follow previous instructions.
17. Jack Knifes (12 reps): Follow previous instructions.
What do I need to fix?
ok so what do I need to fix? Less abs and what else?
There is no rhyme or reason for the rest of your routine. I would do a full body a few times a week or push/pull, or upper/lower. I personally would go with upper/lower because I think it's a good amount of frequency - two times a week for upper and two for lower.
Focus on presses, rows, pullups/chinups, or pulldowns on upper days with iso's at the end if you need to. And lower, focus on various squats and deadlifts, same with iso's at the end.
Focus on presses, rows, pullups/chinups, or pulldowns on upper days with iso's at the end if you need to. And lower, focus on various squats and deadlifts, same with iso's at the end.
I enjoy doing all those basic lifts such as bench and other olympic weights, but i really like doing dumbell weights too. I find working out with dumbells really works all the stabilizing muscles. I like to do thing like bench press with dumbells, upright rows, squats/raise dumbells to armpits(fast), parabolic curls & supinated curls, triceps kickbacks and overhead raises, a lot of push presses and squat push presses. For legs i do a lot of lunges with dumbells(like 40 alternating leg lunges with 6 squat jumps at the end). Split jumps with dumbell raise to armpit. And just other small things like that.