I need some critiques of my current workout, my problem is that it is taking too long, upwards of an hour and a half to 2 hours, and I really only have an hour per workout session at ths time. Here is my routine:
Chest
Bench Press, 6 reps x 3 sets, 1 minute rest between
Decline Bench Press, 6 reps x 3 sets, 1 minute rest between
"Wings", 6 reps x 3 sets, 1 minute rest between
Back
Pullups, 6 reps x 3 sets, 1 minute rest between
Rows, 6 reps x 3 sets, 1 minute rest between
Not sure the name, but I put hands together on a bench bar and pull up to my chin while standing, 6 reps x 3 sets, 1 minute rest between
Biceps
Two-handed curls, 6 reps x 3 sets, 1 minute rest between
Dumbell curls, 6 reps x 3 sets, 1 minute rest between
Nautilus bicep machine, 6 reps x 3 sets, 1 minute rest between
Triceps
Two handed tri pushs (on back, bring bar down to forehead and lift), 6 reps x 3 sets, 1 minute rest between
Nautilus triceps machine, 6 reps x 3 sets, 1 minute rest between
Rope on pulley press outs, 6 reps x 3 sets, 1 minute rest between
Shoulders
Shoulder press, 6 reps x 3 sets, 1 minute rest between
Dumbell fly-outs, 6 reps x 3 sets, 1 minute rest between
Nautilus shoulder raise, 6 reps x 3 sets, 1 minute rest between
Stomach and legs are not incorporated much due to time constraints.
I am also VERY winded by the end of an hour, I have to do large muscle groups first, but get my wind back during arms.
I do not feel like this is the the ideal routine for strength training, looking for a hard strength routine I can do solo, 3 times a week for approximately an hour. (at this time)
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05-10-2008, 01:44 PM #1
1 hour workout routine, geared for strength
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05-10-2008, 01:51 PM #2
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05-10-2008, 01:54 PM #3
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05-10-2008, 02:38 PM #4
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05-10-2008, 06:57 PM #5
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05-10-2008, 07:06 PM #6
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05-10-2008, 07:12 PM #7
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05-11-2008, 08:54 AM #8
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This is more like it for sure.
Doing shoulders after triceps reduces anterior delt growth due pre-fatiguing of the pressers. I believe that not doing legs is less about timing and more about inclination; if big and strong thighs are simply not a priority with you, then fine. But don't avoid squatting, say, simply because it's hard."An infraction is better than an infarction."
- Aldington and Adlington
"Cursus sub pondere crescit."
- Anon
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05-11-2008, 09:14 AM #9
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Good little tip Whiskeyjack....
I agree.
I don't care about massive thighs myself but I do care about overall body strengthening and from what I've learned here squats will always be in my routine.
I think (first oxymoron for Mothers' Day) many people may start doing squats with too much weight, hence, they think they are to taxing and justify forgetting about their importance in overall body development....but I've been wrong in the past.
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05-11-2008, 06:23 PM #10But don't avoid squatting, say, simply because it's hard.
Certain types of activities severely aggravate them, I can try squats again, but I need other options if I cannot do them due to my condition.
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05-11-2008, 06:48 PM #11
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http://forum.bodybuilding.com/showthread.php?t=998224
That's all you need! Since squats are an issue for you,(I feel your pain on those) try to do DB squats, use straps to hold the db if your grip starts to fail, or try the 1-legged variety, lighter weight, and still hits them ok. I hope this helps you. I was doing this program. Take a look in my journal to get a practical idea of how it's executed. http://forum.bodybuilding.com/showth...hp?t=106716261
Good luck to you!My Beast Sports Nutrition 2Shredded Log:
http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641
I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike
6 packs are for lightweights and underachievers! I've got the whole keg!
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05-12-2008, 09:46 AM #12
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05-12-2008, 03:46 PM #13
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05-13-2008, 05:32 PM #14
Based on the input from this thread, I changed my routine tonight and experimented with what my back could handle:
Bench Press, 3 sets x 6 reps
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Squats, 3 sets x 6 reps
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Stiff-legged deadlifts, 3 sets x 6 reps
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Military press, 3 sets x 6 reps
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Stiff-legged deadlifts, 3 sets x 6 reps
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Dips, 3 sets x 6 reps
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Bicep curls, 3 sets x 6 reps
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Laying tricep curls, 3 sets x 6 reps
The gym I work out at (YMCA) has a cabled bench bar, it helps tremendously when doing squats and stiff-legged deadlifts solo. I LOVED the deadlifts, something about that exercise really felt like strength building, working out many muscles at once. Nothing aggravated my back so far.
Whole routine took approximately an hour. Any other bang-for-your-buck exercises out there I may be missing? I still did not do any stomach.Last edited by vicour; 05-13-2008 at 05:34 PM.
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05-13-2008, 05:55 PM #15
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05-13-2008, 06:47 PM #16
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05-13-2008, 07:33 PM #17
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05-13-2008, 07:49 PM #18
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05-13-2008, 07:53 PM #19
- Join Date: Sep 2007
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05-13-2008, 08:07 PM #20
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05-13-2008, 08:16 PM #21
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With the heavy loads, and the amount of work, it will crash you Central Nervous System quickly! Just be careful and give it some time. Form is crucial on those big lifts. You probably won't be really sore, but that doesn't mean that you are recovered. Be careful. Plus, your tendons may not be ready to handle the load either!
My Beast Sports Nutrition 2Shredded Log:
http://forum.bodybuilding.com/showthread.php?p=156177641#post156177641
I know if I don't have my "special underwear", my workout is shot!!:) -- Hikemike
6 packs are for lightweights and underachievers! I've got the whole keg!
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05-13-2008, 11:58 PM #22
That's waaaaay over the top!!!
If your into a full body work out you'll have to reduce the exercises to 1 per muscle group to make an hour.
I would recommend you split your routine. Back & bicep, Chest & Tricep, Wednesday off, Legs and stomach, Shoulders & Traps, Saturday and Sunday off.Walk in the Light. It's easier to see the Truth there.
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05-14-2008, 06:08 AM #23
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05-14-2008, 07:32 AM #24
Ok!! How about this.
You split your program into 2. (Push one day & pull with legs the next)
3 sets each.
Monday
Hanging Leg Raises
Bench Press
Inclined Dumbbell Press
Military Press
Dumbbell Lateral Raises
Skull Crusher
Narrow Grip Bench Press
Friday
Oblique crunches
Squats
Stiff Leg Dead Lifts
Chins
Dead Lifts
Barbell Curls
Dumbbell Hammer Curls
You work every muscle group excluding calves once a week. You should be able to get through one exercise within 10 minutes x 7 has you walking out the gym in just over an hour.
Your comments?Walk in the Light. It's easier to see the Truth there.
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05-14-2008, 07:47 AM #25
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05-14-2008, 08:18 AM #26
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05-16-2008, 06:27 AM #27
Looks like I need to split my routine up each week, doing the same muscle groups every other day looks to be overkill.
Do most of you dedicate only 1 day per week to a certain muscle group?
Here's what I'm thinking my breakdown would be:
Mon: Back, shoulders
Stiff legged deads
DB Rows
Military press
?
Wed: Legs, triceps
Squats
Laying tricep extensions
?
Friday: Chest and Biceps
Bench Press
Incline DB press
DB bicep curls
?
Stomach and Legs are not my favorite muscle groups to work, so I do not want to stack them on the same day and lose my motivation."The average man thinks he isn't."
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05-16-2008, 06:29 AM #28
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05-16-2008, 06:35 AM #29
"Compound exercises allow you to lift heavier weights and work more muscle groups at the same time than isolation exercises. This saves you precious time in the gym while stimulating the maximum amount of muscle fibers."
Stiff-legged deadlifts definitely fit into this category and I love them. However, 3 times a week still brings me back to recovery problems, I don't think I can recover with only 1 day in between total body workouts."The average man thinks he isn't."
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05-16-2008, 06:40 AM #30
I think it depends on the person. I do total body three times a week, but each day is a different workout. Sometimes I'm a little sore (like today from Wednedays workout) but then I have Sat and Sun to fully recover.
Mike
Owner- The Body Shop Gym
"Lift. Spot..or Leave!"
"If doesn't matter what kind of car you drive...but how big the arm is hanging out of the window."
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