Weekly Routine

S

stuartyd

0
hi everyone,
i was hoping that someone could give me some help working out a training routine. i have always kept fit and have trained regularly for several years but i always wonder if i am doing too much or too little and if i am doing a correct routine (eg doing enough work on certain muscle groups and doing them at the right point in my routine)
my ideal goal is to have a body like that which you might see on the cover of men's health (an athletic/muscular build rather than a body builder's physic)

my weekly routine:

mon: work 7:30am - 5:00pm
(when possible) gym 5:15pm - 6:15pm
football training 6:30pm - 8:30pm

tue: work 7:30am - 5:00pm
gym 5:15pm - 6:30pm

wed: work 7:30am - 5:00pm
(when possible) gym 5:15pm - 6:15pm
football training 6:30pm - 8:30pm

thu: work 7:30am - 5:00pm
gym 5:15pm - 6:30pm

fri: work 7:30am - 5:00pm
gym 5:15pm - 6:30pm

sat: work 8:30am - 12:00noon
football match 2:30 kick off

sun: gym (if not hungover) otherwise rest

as you can see my football takes up a good part of my week and causes me a problem when i try to organise a routine which will work for me.

am i doing too much, should i try to change my routine?

normally my gym routine consists of:

mon: shoulders & arms
tue: c.v & legs
wed: chest & arms & abs
thu: abs & back
fri: shoulders & arms

this routine is not set in stone and sometimes has to be changed.

if anyone has any suggestions or any input whatsoever it would be very much appreciated,
thanks
 
too much specific arm work. like, 3 times a week, meanwhile you only hit back and chest and legs one day a week.

take a step back and ask yourself: does it make sense to train my tiny bicep and tricep muscles 3 times a week, and only train my big ass chest, back and thigh muscles once per week?

didn't think so, and you apparently had the same inkling of an idea, or you wouldn't be here :)

On tuesday, what is "c.v."? cardio vascular?

I'm not gonna write you a routine (not for free at least) but my tips are:

hit each muscle group twice per week.
every chest and shoulder press works triceps, so it makes more sense to group chest, shoulders and triceps together...or really in yoru situation, the whole upper body in one session, and the lower body and lower back in another session, and do two sessions of each per week. So, 4 weight workouts a week, a couple ab workouts done on 2 other days when you do cardio, and then take a day off completely to recover.
So, more like:
Mon: upper
Tues: lower
Wed: cardio & abs
repeat for thurs/fri/sat and take sunday off (or flip w/ sat and do cardio/abs sunday with Sat. off)

also, stick to mostly compound exercises: bench press, dips, military press, pull ups, barbell rows, squats, deadlifts (all varations) for the bulk of your session, with only a few isolation exercises at the end for stuff like arms, side delts, and calves.
more sets for big muscle groups, fewer sets for smaller muscles (especially arms)
 
if your doing football training plus a game m,w,s then weights t,th,su,thats enough take friday of.replenish your glycogen.
 
tu................th................sat
squat ... leg-press ..... deadlift
bench .... incline-bench .... dips
chins ..... pulldowns-wide .... pulldowns-narrow
shoulder-press .... side-laterals .... rear-laterals
low-pul-rows .... bent-over-rows .... db-rows
db-curl .... bb-curl .... hammer-curls
tri-pressdowns.... skullcrushers .... close-grip-bench

thats not enough:confused:
 
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