Honestly, no, it is not good. I don’t know if you listed them in the order that you would do them, if you did it was way off.
First, I am with EC on this one and I would axe out the upright rows.
Second, you need to decide on a frequency that you think works for you. If you want to do a total body try to find a Waterbury program that sounds good and follow that. If you like twice a week up do upper/lower or push/pull. If you want once a week do something like this:
1 - Chest and Bis (Mon)
2 - Legs and LB (Tues)
3 - Back and Abs (Thurs)
4 - Shoulders and Tris (Fri)
The main problem with your current routine is that you are training similar or the same muscle groups hard 2 days in a row (or more). Don’t do bench on one day and dips on the second day or anything like that. If you train pretty hard you need to have at least one day of rest, so you can either train unrelated muscles or just take the whole day off.
Sorry to be harsh but it is easier to scrap your routine and start with a new one then to try to improve it. If you pick the frequency (per bodypart) that works best for you I will be happy to try to help you plan it out.
Two things: First, as mentioned before, if you’re doing chest/tri work on Monday, then again on Thursday, there’s no way you can add in dips on Tuesday and Friday. By Wed/Thurs of the first week you’ll find your chest and tri’s screaming and anything done the rest of the week will be counterproductive as you’ll be working muscle groups that are already fatigued.
Second, the individual routines seem brutal. Doing something like deads, if done correctly, takes a huge amount of energy and you simply won’t have enough in the tank after 4-5 lifts (not to mention doing them after bent over rows…I think that’s what you had). In my opinion the big compound movements (deads, squats, BP) need to be done at the beginning of a routine. If you were to 1) move dips from Tues/Fri to Mon/Wed, get rid of some of the iso. tri work; and 2) do deads at the beginning of the Friday routine, dropping squats, you’ll be better off.
Personally, I’d scrap the routine (I just don’t think much of it makes sense) and, as mentioned before, look up some Waterbury programs. Even if you don’t use one of them you’ll better understand the development of a good routine. Good luck!
[quote]elitemarine wrote:
could someone please rewrite it?? well im gonna try to rewrite it based on what the previous person said…[/quote]
Ask and ye shall receive. Alright, so I’m cheating here cause this is a routine that I’m currently using but it fits into alot of what you’re doing. Certainly change up what you feel necessary and fill in set/rep ranges you’re looking for, but here’s the program:
Monday:
BB Bench
DB seated press
BB bent over rows
Weighted dips
BB curls
Thursday:
Military press
Incline DB press
Pullups / Chinups
Rope tri extensions
Pinwheel curls
Saturday (can be done on Friday, though I like to give my back a day of rest before deads and I’ll usually do cardio on Friday):
Deadlifts
Leg press
Leg curls
Standing Calf raises
Abs are done throughout the week; I usually add something at the end of each day, a particular body part I’m focusing on–currently various raises…side raises, bent over rear delts…and extra calf work)
I do this as a 5x5 program, most everything is done in that set/rep range while isolation work is done 4x8-10. I’ve used this program during bulk cycles and usually get awesome strength and size gains. See what you think, it’s a damn good program.
I want to add something, though. Getting advice on a particular program is one thing, but understanding WHY a program doesn’t work is much more important. Read up as much as you can stomache on different programs, especially the part on why and how each works. The more you understand about developing a good program–whether that means a program for strength, for hypertrophy, etc.–the better off you’ll be on lifting days. When you understand the why’s behind a program you’ll not only be able to put together a good routine but adjust week to week depending on what you’re weaknesses are and how you respond to particular routines. Good luck!
thanks man :)some questions tho: I only have two 20 lb dumbells, what are pinwheels? I dont have leg press… This is what I have… a bench which is a squat rack, and 330lb of weight, a bar which i use as a curl bar, dip station with the wide grip pull up bar at the top and hanging leg raise machine all in one, and yea a punching bag… thats about it… its alot but i cant do a few of those… and yea i would wanna do it on mon, tues, thrus, and fri… like could you redo it with other stuff rather than the leg press and what are RDLs?
thanks so much for helping dude your the only one that has ever did this for me. thank you so much!
Pinwheel curls:
Esentially you’re curling the DB in a circular fashion in front of you, toward the chin. Hold your wrist straight, it’s as much for forearms as it is for biceps.
Oh, and anything that I mentioned as being a DB lift (Incline DB, seated press, etc) just use the barbell. I like the greater ROM and use of stabilizers with DB on some exercises but the BB lifts will do just about as much.
Again, good luck and if you use this routine hopefully it works for you. But I’ll reiterate my previous post: read up on routines, the more knowledge you have on all this the better prepared you’ll be when setting them up. And with a limited gym it’d help to find different exercises that work within the restrictions of your setup.
Friday:
Deadlifts
BB Lunges
Leg curls
Standing Calf raises
Saturday and Sunday: Rest/cardio
This is what I got … I think its really good now questions again lol… BB seated press is like military press but sitting in the chair on the bench? if so cool.and seated calf raises wont that be hard to put 300+ lbs down on your knees??? I mean how would you do this getting it down there and back up lol… And can i sub. the rope things for skull crushers? And is there a site with pictures of the pinwheel curls?? becuase I dont think i quite got it lol and can i do pinwheel curls with a barbell?
[quote]
This is what I got … I think its really good now questions again lol… BB seated press is like military press but sitting in the chair on the bench? if so cool.and seated calf raises wont that be hard to put 300+ lbs down on your knees??? I mean how would you do this getting it down there and back up lol… And can i sub. the rope things for skull crushers? And is there a site with pictures of the pinwheel curls?? becuase I dont think i quite got it lol and can i do pinwheel curls with a barbell?
thanks again you have been a huge help![/quote]
Seated press: yes, though if you’re thinking of doing seated and standing BB press I’d drop one of them and do side or bent over rear delt raises.
For seated calf raises, if you don’t have a machine just go with a BB on your knees, go light, and do higher rep sets.
Skull crushers: yeah, those are fine to sub.
I haven’t found anything for pinwheels…alright, so hold the DB’s at your side, start on the right: raise the DB right in front of you, from your belly button up to your chest, keeping the wrist straight. Focus on flexing both your bi and forearm.
Finally, go to this site:
it has a decent breakdown of exercises and you can search for just BB exercises if you want. There are other sites like this, just do some searching.
Alright, time for a shake and bed. Hope this helps.
now questions again lol… BB seated press is like military press but sitting in the chair on the bench? if so cool.and seated calf raises wont that be hard to put 300+ lbs down on your knees??? I mean how would you do this getting it down there and back up lol… And can i sub. the rope things for skull crushers? And is there a site with pictures of the pinwheel curls?? becuase I dont think i quite got it lol and can i do pinwheel curls with a barbell?