What do u guys/gals think about my work out plan

L

losboricua

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Ok well my buddy and I started to work out together about 2 months ago at are local fitworks Gym. He been working out for over a year so he is really strong. I have been doing pretty well but I' falling short on my benching. I max out at 170 @ 4 sets of 8. here is are routine:
Mondays = Chest
Tuesdays = Bicep
Wednesdays = Shoulders and Legs
Thursday = Triceps
Friday = Back
we do 4 different work out of 4 set of 8, minus leg we do set of 12. Im about 225lbs 6'1" and waiting for it to get warmer out so i can run in the morning to get my cardio up. Once in a while I run in the treadmill but It boders my knees after a mile and half or two. I drink ON Isolated Protein mix with Creatine Monohydrate. What do you guys think of my routine so far? Any advise on my benching?
 
Whoa. You should rethink this routine. Do a two day split or a full body 3 or 4 days a week. I guarantee you'll get better results. Spending an entire visit at the gym on triceps or biceps is just not necessary. Read up on compound and complex movements and full body routines. You'll get much better gains in much less time.
 
If your friend has been working out for a year now and still has not corrected your routine then you need to doubt any advise he is to likely give.
The routine is completely off even for a split.

switch to a full body routine with compound lifts being the majority

An example of a decent beginners routine would be something like...
3 sets in 8-10 reps
6movements 4 being compounds and 2 being isolations.
 
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the problem is that i just dont have that much time in a day to work out. we started working 2 muscle groups a day but we where running out of time. I work and go to school full time so i only have so much time in a day to work out. It is really that horriable to work 1 muscle group a day??
 
A routine should not take over an hour at the very most especially for a beginner.
The one suggested should take 45 minutes to an hour at most.

Do you not have that kind of time?
 
You can actually get much better results in 3 hours a week than in however long this routine is taking you.
 
Well put boys, you need to reconsider your routine and a full-body workout would be the way to go.
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Why are you working triceps teh day after shoulders? Why do you have an entire day dedicated to biceps? Why do you have an entire day dedicated to the chest-it's a small muscle group.

You were extremely vague in what your workouts look like. I have a hard time seeing time running out doing 2 muscle groups at your level. Try looking at the bigger picture-volume and intensity spread over the course of a week.
 
losboricua said:
Ok well my buddy and I started to work out together about 2 months ago at are local fitworks Gym. He been working out for over a year so he is really strong. I have been doing pretty well but I' falling short on my benching. I max out at 170 @ 4 sets of 8. here is are routine:
Mondays = Chest
Tuesdays = Bicep
Wednesdays = Shoulders and Legs
Thursday = Triceps
Friday = Back
we do 4 different work out of 4 set of 8, minus leg we do set of 12. Im about 225lbs 6'1" and waiting for it to get warmer out so i can run in the morning to get my cardio up. Once in a while I run in the treadmill but It boders my knees after a mile and half or two. I drink ON Isolated Protein mix with Creatine Monohydrate. What do you guys think of my routine so far? Any advise on my benching?
Click to expand...

It seems you're spending very little time on your lower body - only half a day on legs. Also, you're spending way too much time on your upper body. For example, an entire day on biceps and another entire day on triceps -which is a total of 2 days dedicated only to arms - which is " overkill " IMO - you're just a gym rat like the rest of us, not a bodybuilder. Besides, those 2 muscles are among the smallest muscles you have.

Again, if you were a dedicated bodybuider, I could see only doing one muscle group a week but at your level I'd still opt for a full-body workout, or at the very least a routine that works your muscle groups more than just once a week. If you are fixated on your upper body, than you could do a 5 day split that emphasizes that. For example,

5 day split ( do " upper " 3 times a week )

MON...........upper body
TUES..........lower body
WED............upper body

THURS.........rest

FRI.............lower body
SAT............upper body

SUN.............rest


Just a thought:)
 
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thanks for all the info. well we r at the gym for about an hr. so it would be better like wrangell said to do one day upper body and then one lower body. so for upper body do one set of each muscle group and then lower body the same? I appriciate the info
 
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