Workout routine

B

bfsjslifting

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i wanted to make sure my workout routine was good or if I was working out too much or working out to little

i alternate 3 different work out days, so on sunday i would do Chest and Triceps, on monday I would do back and biceps, on tuesday I would do shoulders and legs, then wednesday i would start over with chest and triceps. i keep alternating these sunday-thursday. using friday and saturday as my days off.

I usually do 30 min. cardio 4 days a week

and eat 3000-3500 calories a day

will this help me put on more muscle mass?
 
on chest and tricep days i do

incline bench/ dumbells- 3 sets of 12 reps, 1 set of 6-8 reps
regurlar bench/ dumbell- 3 sets of 8 reps, 1 set of 6 reps
decline bench- 3 sets of 10 reps, 1 set of 8 reps
chest flys- 4 sets of 10 reps

tricep rope pull downs 4 sets of 12
dips- 3 sets of as much as i can


On back and arms day

wide grip pull downs- 4 sets of 8
back rows- 4 sets of 10
back flys- 3 sets of 10
straight arm pulldowns- 4 sets of 12

close grip chin ups- 3 sets of as much as i can
dumbell bicep curls- 3 sets of 10-12
rope cable hammer curl- 4 sets of 12
 
Body Part Split=ineffective
Do Full Body Workout
Or Push Pull Split
Or Upper Lower Split

Your Body Part Split, each body part, once a week.
Full body workout, each body part, 3 times a week...
Push/pull OR Upper/Lower, each body part, 2 times a week (greater focus than full body, that's how I'd do it anyway)
Nearly identical recovery periods for each...
Do the Math

Not only is it inefficient, but honestly it's not possible. Almost all of tohse exercises you do for your "chest and triceps day" you are also using your shoulders.
You didn't post what your lower body routine is, but I'm hoping it includes Deads and Squats and not leg presses/extensions. If it does include deads, then you are using arms and back for your leg day too.
There is no need for such heavy isolation.

I suggest you read the Weight Training 101 sticky.
 
between sessions? 4 sessions a week is what I'd recommend on that split, meaning two workouts would have to be back to back, those two should be of different sort, IE one upper and one lower back to back

Upper
rest
lower
rest
upper
lower
rest

for example.
 
What do you think of something like this?

Monday- biceps/back/abs/sides (basically pull muscles)
Tuesday - shoulders/triceps/chest (basically push muscles)
Wednesday - legs
Thursday - Same as Monday
Friday - Same as Tuesday
Saturday - legs
Sunday - rest
 
i like it, but i will probably do it just for 5 days a week.
what do you do for your exercises and how many sets for each day.

thanks a lot
 
Mondays/Thursdays:
Biceps:

Pull-ups 3x10
Conc. curls 5x8 (moderate weight, not max)

Core:

Side leans 3x20 (each side) w/30lbs
Weighted Crunches 5x30 w/10lb behind my head

Back:

Supermans 5x10
Dumbell Rows 3x10 (Heavy weight)

Tuesdays/Fridays:

Triceps:

Elevated Pushdowns 3x12
Push-ups 3x20
Overhead dumbbell lifts 3x12

Shoulders:

Shrugs 3x20
Dumbell press 3x10
Dumbbell Flys 3x8

Chest:

Dumbbell press 3x10
Bench press (superset)

Wednesdays/Saturdays

Dumbbell squats 3x8
Weighted Calf raises 3x12
Leg curls 3x10

Sunday I rest but I usually end up doing 10x15 pushups totaling 150 pushups just to keep myself pumped. I can't stand not doing anything for a whole day, drives me nuts.

A lot of people here probably won't agree with my routine but it's working for me and I enjoy it, especially since I don't go to the gym.:sleeping:
 
Karky said:
why does every newbie want to split everything up so much?
Click to expand...

I was just wondering that myself. Could be because it would be nearly impossible to do so many exercises for each muscle group if you're doing a FBW or push/pull split. Back in highschool, everyone I knew swore that you had to do 3 exercises per muscle group for a workout. For example, I've talked to people that thought if you didn't do bench press, incline press, and decline press, that your chest wouldn't develop right. If you did that in a FBW, you'd be at the gym all day. So, in order to fit that into a routine, you need to split everything up.
 
There are 6 main exercises you should be doing: Squat, Deadlift, Bench press, Row, Shoulder press, and Pullups. That being said, there are a number of different ways to create a routine around that. You could do a full body workout (FBW) which would basically be all 6 of those exercises 3 days a week. Or you could split them up. I prefer a push/pull split - Squat, Bench, and Shoulder press on Mondays and Thursdays and Deadlifts, Rows, and Pullups on Tuesdays and Fridays. You can add some isolation lifts if you want to like curls, skull crushers, or calf raises, but always do the larger compounds first.
 
There is a premade routine if you google Westside for Skinny Bastards. Just copy that and you will get something. How many times does it take me to post it before you see it.
 
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