Please critique my workout routine.
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Shoulders/Abs
Friday: Legs/Calves
Saturday: Rest
Sunday:Rest or Repeat Cycle depending on energy
I take almost all of my sets to failure. I stay in the 8-12 rep range, and once I’m able to successfully complete 11 or 12 reps on all sets for each exercise, I progress 5-10 pounds higher. (5 for small muscle groups, 10 for larger muscle groups).
Chest/Triceps Day
Flat Bench Press: 3 sets
Decline Bench Press: 3 sets
Incline Dumbbell Press: 3 sets
Dumbbell or Cable Cross Flies: 3 sets
Tricep Straight-bar Pushdowns: 3 sets
Tricep pullovers/Close grip bench press:2 or 3 sets
Back/Biceps:
Bent Over Barbell Row: 3 sets
Hammerhead iso-lateral high row: 3 sets
Seated row: 3 sets
Lat Pulldown: 3 sets
Dumbbell Shrugs: 2 sets
Upright Row: 3 sets
Deadlift: 3 sets
Dumbbell curls: 2 sets
Barbell Curl: 2 sets
Shoulders/Abs:
Dumbbell Overhead Press: 3 sets
Dumbbell laterals: 3 sets
Military barbell overhead press: 3 sets
Cable crunches: 3 sets (18-25 rep range)
Decline bench Situps/Knee-ups: 3 sets (18-25 range)
Legs/Calves: I rarely go to failure on these
Squats: 3-4 sets (12-15 reps)
Leg Presses: 4 sets (12-15 reps)
Leg Curl: 3 sets (12-15 reps)
Leg extension: 3 sets (12-15 reps)
Leg Press Machine-Calf Press 3 sets (18-25 reps)
Seated Calf Raise: 3 sets (15-20 reps)
Any help would be greatly appreciated!
You’re a beginner, so stay away from all that pro bodybuilding stuff. Do a fullbody or a push/pull-split. That is my opinion.
I’ve been thinking about that for the longest time. But I’m at the point where I need to gain as much muscle as possible, just to save my health. I destroyed my metabolism and body by doing only cardio and starvation level+ketogenic dieting for a long time. Some of us just weren’t blessed with the knowledge of T-Nation while we had the massive inspiration to lose our guts. But now I’m just a skinnier version of my old fat self as I still got quite a bit of loose skin and flab.
Too much volume, too little intensity.
Try to keep total reps per muscle group between 25 and 50
If you can do that much reps targeting the same muscle, the first set were not intense enough to begin with.
I smell quad dominance. You only do 3 sets for hamstrings, or 6 sets when you include deadlifts. Your quads get 11 sets, maybe even 14 if you bend your knees a lot when you deadlift. I suggest dropping the leg presses and adding another hamstring exercise in its place.
[quote]Kamran114 wrote:
I’ve been thinking about that for the longest time. But I’m at the point where I need to gain as much muscle as possible, just to save my health. I destroyed my metabolism and body by doing only cardio and starvation level+ketogenic dieting for a long time. Some of us just weren’t blessed with the knowledge of T-Nation while we had the massive inspiration to lose our guts. But now I’m just a skinnier version of my old fat self as I still got quite a bit of loose skin and flab.[/quote]
That sucks for you. Remember to see the doctor about this.
But doing a pro bodybuilding program won’t get you big, because well - they are used for pro bodybuilders, who already has a big workload, is on steroids, and have trained several years. You are a beginner, so that’s why you should stick to a beginner program. A simple fullbody-program would do the trick and make you big in no time.
Thanks for the help everybody…I’ll start looking for a full-body routine today I can use. I’ll probably just go with the Men’s Health TNT Diet Workout, or just develop my own full-body routine, hitting every muscle every other day of the week.
[quote]undeadlift wrote:
I smell quad dominance. You only do 3 sets for hamstrings, or 6 sets when you include deadlifts. Your quads get 11 sets, maybe even 14 if you bend your knees a lot when you deadlift. I suggest dropping the leg presses and adding another hamstring exercise in its place.[/quote]
Don’t squats and leg presses already workout the quads and hams, almost to an equal extent?
[quote]Kamran114 wrote:
Don’t squats and leg presses already workout the quads and hams, almost to an equal extent?[/quote]
No, not really. I also would drop the leg extensions since they are really bad for your knees and do a set of Romanian dealifts or pull-throughs. You can search this site if you don’t know what they are, I think Dave Tate has done at least one article where he explains them with pics.
Also, I would go three days before resting.
M Chest/tris
T Legs
W Back/Bis
TH rest
F Shoulders
S Rest
Su Repeat
Have a look at Chad Waterbury’s Total Body Training program:
http://www.T-Nation.com/readArticle.do?id=508031
Even if you choose to not follow it you may wish to use it as a guide.
There are other suitable programs here you can follow while you acquire the knowledge necessary to design effective programs for yourself.
Also, you didn’t mention diet. Diet is very important, especially so with what you described as your health situation.
Have a look at Chad Waterbury’s Total Body Training program:
http://www.T-Nation.com/readArticle.do?id=508031
Even if you choose to not follow it you may wish to use it as a guide.
There are other suitable programs here you can follow while you acquire the knowledge necessary to design effective programs for yourself.
Also, you didn’t mention diet. Diet is very important, especially so with what you described as your health situation.
Thanks for all the help guys. I seriously appreciate it.
Diet wise, I’ve become very knowledgeable in. I keep an Anabolic Diet eating regimen throughout the day except around the hours of my workouts where I switch to a low-fat/high-carb combo.
http://www.menshealth.com/transform
That’s what I’m following right now, just not to the ‘T’