Started this new routine.

D

davidjr74

0
I decided to start a new workout routine. I can't workout during the week because of school/football practice/ and then homework. So by the time I am done all that it is too dark outside to weight lift.

So I decided to do upper body on Saturday and Lower Body on Sunday. What do you think of this routine? Is it too much in 1 day?

Saturday- Upper Body/power
-------------------------
Chest- Flat Bench Press
Shoulders- Military Press
Triceps- Tricep Dip or Tricep Extensions
Biceps- Barbell Bicep Curls
Upper Back- Barbell Bent over Rows
Power Exercise- Power Clean

Sunday- Lower Body/Speed
------------------------------
Deep squats
Lunges
Side Lunges
Glute-ham raises
Reverse hyper extensions
Good mornings
Weighted Ab Crunch.

After this
Body Jump Squats (2 sets of 20)
Running 40 yards x 5
30 yards x 5
20 yards x 5
10 yards x 5
Shuttle 10 yards x 5
4 minutes HIIT, 10 second jog. 20 second run. 7-8 times
 
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and id do fullbody if you can only workout twice a week. an upper lower usually goes over 4 days a week doesnt it? or 3?
 
yeah, I don't get why being dark outside means you can't weight lift...

move your weight set indoors? its gonna be getting cold soon anyways.

otherwise I agree, if you can only hit it 2x a week, make them both full body workouts and I wouldn't worry about isolation at this point unless you have a really weak muscle group...then you could a couple sets of isolation at the end of the workout. 2 sets...max.
 
malkore said:
yeah, I don't get why being dark outside means you can't weight lift...

move your weight set indoors? its gonna be getting cold soon anyways.

otherwise I agree, if you can only hit it 2x a week, make them both full body workouts and I wouldn't worry about isolation at this point unless you have a really weak muscle group...then you could a couple sets of isolation at the end of the workout. 2 sets...max.
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Thanks. I can't move the weights inside, not enough room. And its too dark to weight lift. I can't see the plates or anything.
 
jmanjman47 said:
Thanks. I can't move the weights inside, not enough room. And its too dark to weight lift. I can't see the plates or anything.
Click to expand...

I often don't get to lift through the week until after dark. I use a flood lamp and it's sufficient for light.

I'd prob move the power clean to a hang clean if you're doing upper and lower back to back.

Do you need light to run?
 
evolution said:
I often don't get to lift through the week until after dark. I use a flood lamp and it's sufficient for light.

I'd prob move the power clean to a hang clean if you're doing upper and lower back to back.

Do you need light to run?
Click to expand...

I need light to run. I don't see well in the dark. I don't see well during day anyway. I sit in the front in my biology class and still can't see the board. I got glasses.. Well anyway I made a workout using you alls advice. Heres what I got:
Workout, Lower Body:

Squats (quadriceps)
RDL (hamstrings)
Standing calf raise (calves)
AB workout (butterfly, v-up, leg raise)
Running (sprints, shuttle) <-- for speed some leg development

Workout, Upper Body:
Bench Press (chest)
Military Press (shoulders)
Back (lat pulldown)
Dumbell Flys (chest)
Tricep Extension or Close-grip Bench press (triceps)
Bicep Curl (biceps)
Power clean (power)

I will do 3 sets of 8 for all exercises. And I will try to get a backlight to go on the deck.... but my parents money is tight and my father won't let me have a job :mad:
 
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I'm probably going to get burned for this one, but I would suggest using Saturday for a FULL BODY workout, and then using Sunday for a core/cardio workout. I suggest this because if you do high intensity resistance workouts both days and THEN go to football practice everyday during the week, you have NO time to let your body recover at all.

So, may I suggest this
Saturday:
Squats 3x8-10
RDL 3x8-10
Pullups 3x8-10 (or 4-6 or 6-8 depending on how many you can currently do)
Bent over rows barbell 3x8-10
Incline Bench 3x8-10
Lat raises 3x8-10
That hits each major muscle grouping pretty heavily with a rep range made for size AND strenth

Sunday (and I group two exercises together for supersets to get that nice burn)
Weighted crunches (or cable crunches) 3x15
supersetted with
Full range leg lifts 3x15 (point your legs straight in the air and lift your ass off the ground using your abs before lowering your legs again )

Weighted side bends (nice and slow) 3x15
supersetted with
Hanging knee raises (weighted if needed) 3x15
I don't do lower back on core day because it gets nailed with squats and RDL's
Then cardio of your choice

Comments/Complaints???
 
I found a way to save up some time so that I will have time on Monday Wendsday and Friday. Do you think I could do routine during the season?
 
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