Advice on Routine

Training Beginners
1

Hey guys,

Some bkgrd info…I got back into the gym this past jan and since then I have done OVT and TBT. I saw great results thus far and have put on 25 lbs…I am 5 away from my goal and by July 1st I will reach it.

What I would like to hear from you guys is your advice on my routine…I see a couple of flaws in it and am looking for advice to better it…

I liked OVT and TBT, but OVT I felt was too taxing up to this point (all those supersets kick ur ass) and with TBT, I didnt like how I needed a rest day after everyday I lifted…I felt I wasnt working out enough…With that said here is my current routine…

Day 1
Chest and Tris
16 sets for chest 8 for tris

Day 2
Back and Bis
16 sets for back 8 for bis

Day 3
Legs
16 sets for legs (4 front squat, 4 lunges, and 8 calf raises…i dont like how my calfs are lagging when compared to my thighs…any advice welcomed…Currently I do 4 sets high weight, low reps than another 4 sets low weight, high reps)

Day 4
Shoulders
20 sets
(4 sets of…shoulder press, front,side, and rear raises and shrugs)

REPEAT…to day 1

Okay, so i know i dont have a rest day…but I really dont get that sore, and trust me I push myself…(thighs usually get real sore though, not too much calves)…

I do shoulders right before chest and tris…and I would think (some guy at the gym pointed this out to me) that this would be too much on the tris, but again my tris arent that sore…Please advise.

Thanks.

2

First, everyone reacts different to a training stimulus, and if you are having fun and your program works for you, everything is fine, but it looks like way too much volume.

Try to get ~25-50 Reps per muscle group and increase weight accordingly.

(again, if high volume works for your, stick to it, just be sure to try everything)

Second, I’d switch Day 3 and Day 4. I don’t think it’s wise to train the supporting muscle group the day before you use that muscle group in a big compound (e.g. hitting shoulders before bench).

3

Deadlifts seem to be missing

4

[quote]Improvise wrote:
Deadlifts seem to be missing[/quote]

Tend to stay away since I have a herniated disc. But I when i was doing OVT and TBT i did do them.