suggestions for my workout routine?

T

triplec223

0
Hey guys, I don't really post here much but I love reading what you guys have to say. I recently changed my workout routine from 3-4 days a week of complete upper body workout to 4 times a week, focusing one day on chest and back and the other on my arms/abs. Here is what I have been doing:

Day 1: Chest and back
Bench Press - Pyramid (10-8-6-4-2, then I max out once w/ a spotter)
Incline Bench - 3 x 8
Flat Bench Dumbbell Press - 3 x 8
Lat Pulldowns w/ a wide bar - 3 x 8
Lat Pulldowns w/ a close bar - 3 x 8
Shoulder Shrugs - 2 x 15
Standing Bench Press - 3 x 5 (usually pretty heavy)

Day 2: Biceps, Triceps, Abs
Curls - 3 x 8
Pullups - 1st set = 10, second set can usually get 7-8, and then burn out on the 3rd
Dumbell Curls - 3 x 8 (8 reps for each arm)
Tricep Pulldowns - 3 x 8
Tricep extensions (?) 3 x 15, Don't know what it's actually called; put one knee on a bench, bend at the hips about 90 degrees, w/ a dumbell in one hand I extend my arm behind me so that it's parallel w/ the rest of my upper body
Crunches - 3 x 25
Twisting Crunches - 2 x 25

I also do cardio 2-3 times a week.

I have been doing this routine for about 3 weeks now and I have noticed some difference in muscle definition, but not really in strength. I can bench 200 pounds (I got up 205 about a month ago but havent done it since).
I am pretty lean (6-4, 175) and am happy with my physique, but I have been trying to get stronger for the past couple months but havent had much success. Am I overworking or what? This routine works out to doing each day twice a week and resting 3 times a week. Any suggestions? I appreciate it.
 
Do you have legs?

That routine is very poor, for far too many reasons to list. You would benefit highly from:
a) figuring out that you have legs, too
and
b) using a pre-made routine written by an expert, instead of toiling away at a poorly constructed plan...anything here will do:
 
well yes I do in fact have legs. I run about 2 miles twice a week and do HIIT on the elliptical once a week. I figure that gives my legs a good enough workout but I guess I am wrong. I used to run a lot more but I got bad shin splints to I have been taking it easy w/ the running. thanks for the reply by the way (but not the sarcasm).
 
thanks for the reply. That looks like a pretty good routine. How often should I do each push/pull? I am thinking twice a piece each week, for a total of 4 days a week. Would this be too much? Thanks for your input.
 
Yeah, you should be able to do your push routine 2x a week, and the pull routine 2x a week, on a schedule like Timmy suggests (or whatever cycle where you can do on, on, off...on on off off...rinse and repeat)
 
You must log in or register to reply here.
Back
Top