So ive been doing this routine for a while on and off, and while i was working consitantly it definately had good results, but now i just recently decided to stick with it for a while and figured there are definately things i could change about it for maximum strength/size/weight gains as well as working out overall muscles.
I am 18 years old, about 5’4, and 120 pounds (small kid, i know). I have my eating / suplament down pretty well, just need to tweak my routine a little.
(3 sets each, 8-12 reps until failure)
Day 1 - Chest / Back
Bench Press
Flys
Incline Bench Press
Pull Ups
Bent Over Rows
Rows
Day 2 - Arms
Bar Curl
Incline Dumbbell Curl
Hammer Curl
Skull Crushers
90 degree seated Tricept Extentions
Day 3 - Legs / Shoulders
Squats
Lunges
Calve Press
Shoulder Dumbbell Press
Side/Front Dumbell Lat Raise
Upright Rows
Day 4 - rest
any advise/critique would be appriciated, particularly on excersice selection and which muscle groups to combine with which, maybe some tips like changing up the order of the excersices for maximum strength/grown
thanks a lot
instead of just posting different routines up, does anything have any particular reasons why mine is so bad? while i was doing this routine i have been going up in strength and weight, so i KNOW its working on some level or other.
and again, i have read many articles and different program outlines, so if u actually have any critique info on my program please post it because thats what im looking for, not just another link (not to sound like a dick, but im sure a lot of u guys know a lot more than i do, so why not share it? gotta learn somehow)
thanks
YOu’re routine is terrible, a 3 day bodypart split and you’re a beginner. I’ll second that link if it’s rippetoes starting strength. You haven’t read nearly as much as you claim.
[quote]GDwarrior wrote:
instead of just posting different routines up, does anything have any particular reasons why mine is so bad? while i was doing this routine i have been going up in strength and weight, so i KNOW its working on some level or other.
and again, i have read many articles and different program outlines, so if u actually have any critique info on my program please post it because thats what im looking for, not just another link (not to sound like a dick, but im sure a lot of u guys know a lot more than i do, so why not share it? gotta learn somehow)
thanks[/quote]
Since a beginner can’t utilize much weight, relative to his genetic potential, he can generally recover from a “hard” workout in 48-72 hours. As the weight goes up it will take longer to recover. Perhaps in 6 months to a year, it may take a week for legs, for example. As a beginner, you will make progress on just about any program, even one like yours. You will make the fastest program on the routine that was offered to you since your major muscle groups are being worked every 2-3 days. Once you do that routine for a few months, let us know how it’s working and we can offer what to do next.
Your program is not bad, just not optimal for a beginner. Take advantage of your recovery capability.
