Hey guys, just wanted to get some advice on my routine; please let me know what you think.
My current goal is to increase in mass, as I am 5’10" and 165lbs.
As a general warm-up, I jog/run at least half a mile around the track (up to 3/4 of a mile). I don’t typically do any warm-up sets for the weightlifting portion; should I be?
All exercises are currently done with 3 sets of 10 reps. When I can’t complete at least 8 reps on the first 2 sets, I lower weights and continue reps until I get to 10 reps. On the last set, I will do 10 reps (even if that requires lowering weight incrementally after every few reps). I take a 1 minute break between sets.
2 days on, 1 day off. ABXABXX
Routine A
Chest- Bench Press
Chest- Decline Bench Press
Chest- Incline Bench Press
Chest- Assisted Dip
Chest- Standing Cable Fly
Back- Seated Cable Row
Back- Lat Pull-Down
Back- Shoulder Shrug
Back- Stiff legged Deadlift
*I will occasionally substitute or add in Bent Over Standing Row to the Seated Cable Row
Routine B
Biceps- Barbell Curl
Biceps- Reverse Barbell Curl
Biceps- Preacher Curl
Triceps- Lying Triceps Extension
Triceps- Close Grip Bench Press
Shoulders- Behind Neck Press
Shoulders- Upright Row
Shoulders- Rear Delt Row
Forearms- Wrist Curl
Forearms- Reverse Curl
Quads- Safety Bar Squats (sometimes substituted with Leg Press)
Calves- Standing Calf Raise (machine)
At the end of every workout, I perform the following:
This routine sounds too complex for your level. Stick with the main compound lifts; Squat, Deadlift, Bench Press, Bent-over Rows, Military Press, Chin-ups, and Dips. Do full body training with that three times a week. Keep good form, and EAT! You will grow.
Warm-up sets are good. Just use a lighter weight instead of drop sets for now.
[quote]Rasslore wrote:
This routine sounds too complex for your level. Stick with the main compound lifts; Squat, Deadlift, Bench Press, Bent-over Rows, Military Press, Chin-ups, and Dips. Do full body training with that three times a week. Keep good form, and EAT! You will grow.
Warm-up sets are good. Just use a lighter weight instead of drop sets for now.[/quote]
Hm, I’ve been using this for the past couple of months – should I drop down to what you suggested?
Currently, I’m more interested in hypertrophy than pure strength gains (which is why i’m doing 3x10); I’ve heard volume is better for that, which is why I have so many exercises.
I think dips, incline, and flat dumbell would be enough for chest. Pulldown, rows, and deadlifts should be good for back. Barbell curl, lying tricep extension, all the shoulder stuff, no forearm, squat, lunge, calf raise should be good for the other day.
Again, I don’t know much (anything) about bodybuilding, this is just what I think.
[quote]michaelangelos wrote:
I think dips, incline, and flat dumbell would be enough for chest. Pulldown, rows, and deadlifts should be good for back. Barbell curl, lying tricep extension, all the shoulder stuff, no forearm, squat, lunge, calf raise should be good for the other day.
Again, I don’t know much (anything) about bodybuilding, this is just what I think.[/quote]
lol, i’ll be honest, i love working out my forearms – my arms are pretty small overall, but i used to workout my forearms quite a bit in highschool (so it’s kind of “fun” for me to do =p)
[quote]keflex wrote:
michaelangelos wrote:
That seems like a lot of exercises to me. I don’t know anything about working out, but that’s my opinion.
Hah, yeah, I’ll agree… and it usually takes forever too (not really, but 1.5 hour at the gym is normal).
I’d like to cut down on some exercises (just because of time constraints), but I feel I don’t get a “proper” workout unless I go through everything.[/quote]
1.5 hours… my workouts don’t even take 40 minuets. You need more compounds, less arm isos (much, try only having one) and heavier weights.