I've been training off and on for about four years and have finally drifted back into a quasi-routine. However, I'm worried that I may not have a routine that works my muscles correctly (difficult to explain). I feel like I should switch up what I do each time I go in to the gym which is three times a week. Should I be doing different muscle groups each day or just continue with a full body workout? My goal is to cut and tone as well as build muscle. Sorry if this is a newbie question but I'm just trying to make sure I'm doing things correctly to get the results that I want.
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Routine
- Thread starter InfernoOSU
- Start date
Right now I vary my routine Monday, Wednesday, and Friday hitting bis, tris, chest, and back in the following ways:
Monday
Chest: BB decline 3x8 175
BB flat 3x8 175
DB flat 3x8 60
Bis: DB curls 3x8 40
BB curls 3x8 80
Tris: push-downs 3x8 84
overhead push-downs 3x8 84
Back: pull-downs 3x8 108
DB shrugs 3x8 80
Wednesday
Chest: BB incline 3x8 125
BB flat 3x8 175
DB flat 3x8 60
Bis: BB curls 3x8 80
DB curls 3x8 40
Tris: push-downs 3x8 84
extensions 3x8 75
Back: pull-downs 3x8 108
DB military 3x8 40
DB shrugs 3x8 80
Friday
Chest: BB decline 3x7 185
BB flat 3x8 175
BB incline 3x8 125
DB flat 3x8 60
Bis: BB curls 3x8 80
DB curls 3x8 40
Tris: push-downs 3x8 84
overhead push-downs 3x8 84
Back: pull-downs 3x8 108
DB military 3x8 40
DB shrugs 3x8 80
I guess I'm concerned because I've been stuck at my weight for biceps and triceps for a while now. I'm wondering if there are other exercises I can do to hit these muscles effectively. I thought about throwing in BB preachers and probably bent over BB rows. I usually try to do 500-1000 situps/crunches/leglifts etc. a day and one set of pushups to failure (about 80). I feel like there are more versatile workouts I could be doing but I'm not sure. It's difficult to know what I'm doing when I can't afford a personal trainer. Hence, my registration to this site. Thanks for any help I can get.
Also, I go to Ohio State not Oklahoma. Are you a Sooner?
Edit: I also run 3-4 miles a day but am starting to do HIIT 3 days a week instead.
Monday
Chest: BB decline 3x8 175
BB flat 3x8 175
DB flat 3x8 60
Bis: DB curls 3x8 40
BB curls 3x8 80
Tris: push-downs 3x8 84
overhead push-downs 3x8 84
Back: pull-downs 3x8 108
DB shrugs 3x8 80
Wednesday
Chest: BB incline 3x8 125
BB flat 3x8 175
DB flat 3x8 60
Bis: BB curls 3x8 80
DB curls 3x8 40
Tris: push-downs 3x8 84
extensions 3x8 75
Back: pull-downs 3x8 108
DB military 3x8 40
DB shrugs 3x8 80
Friday
Chest: BB decline 3x7 185
BB flat 3x8 175
BB incline 3x8 125
DB flat 3x8 60
Bis: BB curls 3x8 80
DB curls 3x8 40
Tris: push-downs 3x8 84
overhead push-downs 3x8 84
Back: pull-downs 3x8 108
DB military 3x8 40
DB shrugs 3x8 80
I guess I'm concerned because I've been stuck at my weight for biceps and triceps for a while now. I'm wondering if there are other exercises I can do to hit these muscles effectively. I thought about throwing in BB preachers and probably bent over BB rows. I usually try to do 500-1000 situps/crunches/leglifts etc. a day and one set of pushups to failure (about 80). I feel like there are more versatile workouts I could be doing but I'm not sure. It's difficult to know what I'm doing when I can't afford a personal trainer. Hence, my registration to this site. Thanks for any help I can get.
Also, I go to Ohio State not Oklahoma. Are you a Sooner?
Edit: I also run 3-4 miles a day but am starting to do HIIT 3 days a week instead.
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