What order to do these exercises in?

B

Boomdoggin

0
I'm currently doing a very light strength training routine with my arms, and I need to know the most efficient order to do my respective exercises. Here's what I do:

3 sets of chinups, no assistance, to failure
3 sets of dips, 30lb assistance, 8-10 reps per set
3 sets of pullups, no assistance, to failure
3 sets of pushups, no assistance or added weight, to failure, usually sets of 35, 25 and 20
3 sets of 'wrist curls' (not sure what they're really called), 8-10 reps per set


So what order should I do these in? I find that, after I've done the three sets of chinups, I don't do very well on the pullups. And if I leave the pushups for last, I usually can't do as many as if I do them first. I'm thinking maybe my routine should look something like this:

Arm Day, Week 1:

3-5 sets of chinups, no assistance, to failure
3 sets of dips, 8-10 reps per set
3 sets of 'wrist curls', 8-10 reps per set

then, on the following week - Arm Day, Week 2

3-5 sets of pullups, no assistance, to failure
3-5 sets of pushups, to failure


Keep in mind, I'm aware that this isn't the most elaborate strength training routine to use for my arms. I'm deliberately trying to do only lifts that use my natural body weight, as opposed to added weight or assistance.

So does this sound about right? Or does anyone have any suggestions?
 
you are only doing this one day a week? What are you looking to accomplish?
Off the top of my head, I would do the following, 2 days a week:
(side note- let's call all exercises where you pull your chin up over the bar one thing: pull-ups, but with different grips; overhand grip (OG)- where your palms are facing away from you; and the underhand grip (UG)-palms facing towards you)

set #1:OG pull-up to fatigue
Dips to fatigue
(no rest) push-ups to fatigue

*1 minute rest between sets

set #2: UG pull-up to fatigue
dips with a forward lean
(no rest) push-ups w/ feet on bench, hands on floor

*
set #3: mixed grip pull-up to fatigue (remember which hand was facing which way)
bench/chair dips (or regular) to fatigue
(no rest)
clapping push-ups to fatigue

*
set#4
mixed grip pull-up (other grip)
any set of dips
(no rest)
triangle push-ups (pointer finger and thumb of one hand touching pointer finger and thumb on other hand-forming what looks like a triangle), elbows tucked in, to fatigue

just a thought/variation

hope this helps!

Wes
 
you are only doing this one day a week? What are you looking to accomplish?
Click to expand...

I'm not looking to 'accomplish' anything yet, so much as maintain my current level of arm strength. Thanks for the suggestions; I'm going to try a few of those out (including the russian circuit cycling idea).
 
you are only doing this one day a week? What are you looking to accomplish?
Click to expand...

Sorry to bring this up again, but I have another question. The above statement implies that I should be working my arms more than once a week to make any sort of progress. But I was under the impression most people were using a workout schedule similar to this one:


Monday: A well rounded leg workout
Tuesday: cardio
Wednesday: A well rounded arm workout
Thursday: cardio
Friday: A well rounded core workout

...which is roughly the same as only focusing on your arms once a week. And if a person were to, say, do arms on Monday and Friday, and a leg workout on Wednesday, that would only be one leg workout per week, which would mean they're not going to make any progress in their legs.

My schedule is devoted to making progress in my leg strength and my stamina (via cardio), and making minimal progress with my arm and core strength. I practice martial arts, and I run once or twice a week, so I simply don't have time to work on my arms right now. I do cardio every day, a leg workout twice a week, a core workout twice a week, and one arm workout.

I guess my question is: If only working a muscle group once a week means you won't make any progress with it, how does anyone find the time to work all of their muscle groups twice a week while still ovserving a day of rest between lifting?
 
2 thoughts:

#1- you can do the workout with arms two days and legs one day for a week, and then the next week, do the workout with legs 2 days and arms one day.
This will be more beneficial than each exercise once a week. By the end of 2 weeks, you will have worked out legs 3 times and arms 3 times as opposed to just twice.

#2- if you are doing aerobic workouts in between resistance trainnig days, chances are you're getting a great leg workout during it! (unless you are swimming or rowing)
 
Actually I took your advice on doing one leg workout and two arm workouts one week, and then two leg workouts and one arm workout on the next week. I've also decided it's time to start doing a full arm workout--certain arm muscles are starting to feel a little weak when I'm doing squats, and besides, all those pushups without much progress was getting arduous.

So here's what I'm doing:

Arm day 1

Bench press: 3 sets of 6-8 reps
Chinups (for the lats): 3 sets of 6-8 reps (although I'm too weak to do more than a couple on the 2nd and 3rd set right now, so I'm gonna alter this)
Tricep push-down thingie, dunno what it's called: 3 sets of 8-10 reps
..and last, I do 3 sets of 10 reps of a really weak lift for my shoulders. It works a certain part of my lateral deltoids I can't seem to reach with other lifts.

Arm Day 2

Military press: 3 sets of 8-10
Dips: 3 sets of 6-8
Curls: 3 sets of 8-10
...and last, an 3 sets of 8-10 reps of something similar to a row, but done with one knee on a bench, leaning at 90 degrees, and pulling the weight up.

I haven't had an opportunity to try out the second day yet, and the routine will surely need some tweaking. I was initially aiming at training only with body weight, in order to work towards a more acrobatic body, but since my pushups have sorta plateued, and my chinups aren't making progress, sticking just to chinups, pullups, pushups and dips might not be my best bet. The above routine is designed to increase my strength enough so that I'll be strong enough to use the sort of routine this thread was originally meant to design :)

Thanks for your help!
 
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