Been doing this for a while and wanna switch it up, any suggestions?
DAY 1
CHEST/TRICEPS/SHOULDERS
Bench Press 5x5
Lateral raise 3x10
Weighted Dips 3X8
Shoulder shrugs 3x8
Rope pulldowns 3x8
Incline Bench Press 3x8
DAY 2
Back/Biceps/Abs
Barbell Bicep curls 5x8
Wide Grip Pullups 3x8
Weighted chinups 3x8
row pulley 3x8
Weighted decline abs 5x failure
DB bicep curls 3x8
DAY 3
Legs
Squats 5x10
Leg extensions 3x10
Calf raises 3x20
DAY 4
CHEST/TRICEPS/SHOULDERS
DAY 5
Back/Biceps/Abs
DAY 6
Rest
DAY 7
Rest
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Thread: Hows my routine?
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01-25-2011, 02:05 AM #1
Hows my routine?
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01-25-2011, 02:37 AM #2
Split up rest days?
Need more shoulders/legs/calves...
To me the whole routine looks messy
Monday: chest/light abs
Tues:bis/tris/light abs
Wedff
Thurs :light chest/shoulders
Fri:back/abs/forearms
Satff
Sun:legs/calves
That's my routine not including actual excercises... by "light" it means 2-3 excercises.. not to be confused with light weight. Also you do bb curls/ db curls? Maybe swap for like hammer curls or something for one?
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01-25-2011, 03:07 AM #3
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2802
Too little rest, leg days have too few exercises and are done only half as many times as upper body days and a few basic compound exercises are nowhere to be found in your routine. Are you going for the Johnny Bravo look?
Your basic split is ok but put more rest days in there. I had a very similar split and did this:
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push
Day 6: Rest
Day 7: Rest
Day 8: Pull
And so forth.....
Also the order of your exercises (if the way you listed them is how you do them) seems to be a little random at times. Try this:
Chest/shoulders/triceps:
Bench press
Overhead press
Dips
Incline press
Lateral raises
Back/biceps
Deadlifts
Pull-ups/chinups
Some type of row
Rear delt raises
Some type of curl
(I'd personally put some hang cleans on this day either first or second but if thats not your thing, then ignore it)
Legs:
Squats
Step ups
Good morning
Calf raisesStrength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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01-25-2011, 06:59 AM #4
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