How does my workout routine look?

[macdawg2011]

First off I'm 18 and weigh 175lbs, my main goal is to put on as much lean muscle mass as I can through winter. I realize you have to eat more calories then you burn to build muscle but I don't want to gain much unnecessary body fat to make my spring time cut any harder, because I want to be cut as much as I can for wakeboard season.

Monday- Chest/Triceps (just last week I started doing bench press at the end of my workout instead of beginning because of a new article I read)

Dumbell Fly- 3x12
Incline Dumbell fly- 3x12
Cable Fly- 3x12
Incline Bench- 10,10,4-6(failure)
Decline Bench- 10,10,4-6(failure)
Bench Press- 10,10,4-6,4-6(failure)
Tricep Cable Extension- 4x10
Seated Machine Tricep Extension- 4x10
Laying Overhead Raises- 4x10
10 Minutes Treadmill

Tuesday- Back/Biceps

Bentover Row- 4x10
T-Bar Row- 4x10
Close Grip Lat Pulldown- 4x10
Seated Cable Row- 4x10
Straight Bar Curl- 4x10 (cheat if needed focus on the negative)
Incline DB Curl- 4x8
Machine Curl- 4x10
Concentration curl- 4x8
10 Minutes Stationary Bike

Wednesday- Cardio (due to schedule)

30 Minutes Treadmill

Thursday- Legs

Squats- 4x10
Leg Press- 4x10
Seated Leg Curl- 4x10
Lying Leg Curl- 4x10
Hip Adduction Machine- 4x10
Hip Abbduction Machine- 4x10
10 Minutes Stationary Bike

Friday- Shoulders

Seated Military Press- 4x10
Machine Behind Neck Press- 4x10
Seated Machine Overhead Press- 4x10
Upright Rows- 4x10
Lateral Raises- 3x10
Front Raises- 3x10
Cuban Rotation- 3x10
DB Shrugs- 4x10
10 Minutes Treadmill

Saturday- Biceps/Triceps (every other week)

Bicep Circuit- 3 Rounds
Hammer Curls 3x10 no rest, drop 5lbs each set
45 second plate hold
Close Grip Bench- 3x10
Overhead DB Extension- 3x10
Tricep Cable Extension- 3x Failure



Diet

Breakfast- 2 Pieces Whole Wheat Toast w/Peanut Butter, Banana, Apple, 1 Glass Skim Milk, Multivitamin, Fish Oil

Lunch- Deli Wrap w/Ham,Turkey,American Cheese,Lettuce,Honey Mustard, and an apple

Pre Workout- 2 apples

Post Workout- Protein Shake

Dinner- Salad, Cottage Cheese, Fruit Salad, Hamburger

Late Snack- Peanuts, Peanut Butter Sandwich, Green Tea

Bedtime- Multivitamin, Fish Oil, Zinc

[Thiggins2]

3 pressing movements, followed by 3 triceps exercises, hope you got steel elbows.

stopped reading after that. Just follow one of the proven routines in the stickies.

[musikguy72]

(just last week I started doing bench press at the end of my workout instead of beginning because of a new article I read)

Then you should throw away whatever magazine you read that in because not doing a compound lift before iso lifts will become counter productive.

Oh, and read this, then get on a proven beginners routine: http://forum.bodybuilding.com/showth...hp?t=118004321

[macdawg2011]

Then you should throw away whatever magazine you read that in because not doing a compound lift before iso lifts will become counter productive.

Oh, and read this, then get on a proven beginners routine: [/url]

Well the reason behind the flys first is to use light weight and warm up the chest to go heavy and hard on the compound movement, and I did read that article and I have done some of these "proven" routines and they can't stand up to any of my single wrestling practices that I have done for the past 13 years. I was asking for some critical advice on an "atheletic" workout not a gain 50 lbs 5 of which are muscle workout, that would kind of defeat the purpose of all of my years wrestling and being an "athelete".

[macdawg2011]

3 pressing movements, followed by 3 triceps exercises, hope you got steel elbows.

stopped reading after that. Just follow one of the proven routines in the stickies.

"hope you got steel elbows" What do you even mean by that, I have done Chest and Triceps on the same day with even more exercises for football and wrestling all through middle school and high school, if your elbows can't handle lifting then I think you might not be in shape to workout or compete in atheletics, but thanks for acting like your the know it all superstar on this site.

[7Seconds]

Well the reason behind the flys first is to use light weight and warm up the chest to go heavy and hard on the compound movement, and I did read that article and I have done some of these "proven" routines and they can't stand up to any of my single wrestling practices that I have done for the past 16 years. I was asking for some critical advice on an "atheletic" workout not a gain 50 lbs 5
of which are muscle workout, that would
kind of defeat the purpose of all of my
years wrestling and being an "athelete".

You asked for critical advice and received some. Maybe people are being so critical of your program because it is not a very well thought out program. It seems like an awful lot of volume to me but if you want to do it then just do it and stop asking people to tell you it is ok. Also if you want to refer to yourself as an athlete ( since you apparently have been one since you were two), learn the correct spelling.

[macdawg2011]

You asked for critical advice and received some. Maybe people are being so critical of your program because it is not a very well thought out program. It seems like an awful lot of volume to me but if you want to do it then just do it and stop asking people to tell you it is ok. Also if you want to refer to yourself as an athlete ( since you apparently have been one since you were two), learn the correct spelling.

Ok thanks for your little bit of advice you gave about too much volume, thats actually advice. Simply saying your workout sucks or saying you didn't even read it then posting a reply isn't advice. I'm trying to fix my workout to make it more like you guys suggest without dropping 3 days of lifting like most workouts on this site would have me doing.

[Thiggins2]

"hope you got steel elbows" What do you even mean by that, I have done Chest and Triceps on the same day with even more exercises for football and wrestling all through middle school and high school, if your elbows can't handle lifting then I think you might not be in shape to workout or compete in atheletics, but thanks for acting like your the know it all superstar on this site.

Thanks bro. I know I'm famous. You come onto this site trying to make your own program, and what everyone is going to tell you is it's too much volume. And once you have some respectable numbers, then you can talk some s***. Use a proven program for once.

[Thiggins2]

If you have been lifting/training/wrestling for 13-16 years. Tell me. What are your numbers. Because I'm not an athlete by any means. I've only been in this game for 3 years. You must got me beat.

[Slamdoozle]

"hope you got steel elbows" What do you even mean by that, I have done Chest and Triceps on the same day with even more exercises for football and wrestling all through middle school and high school, if your elbows can't handle lifting then I think you might not be in shape to workout or compete in atheletics, but thanks for acting like your the know it all superstar on this site.

I think what he means is you are overdoing it on the flies and bench press. You are doing 3 of each, one of each is probably enough.

[macdawg2011]

If you have been lifting/training/wrestling for 13-16 years. Tell me. What are your numbers. Because I'm not an athlete by any means. I've only been in this game for 3 years. You must got me beat.

I haven't even maxed out since the end of last football year, so I can't even tell you my stats, but I'm not gonna bull s**t you by any means, you probably have me beat, I'm no powerlifter. And I was being an ass hole with my earlier posts but I don't like simply being told that what I'm doing is awful. I was trying to say that this is the kind of routine I've done for the past 6 years pretty much, with decent strength gains. And this workout is pretty much the same as the workout that several NFL Players told our football team to do my junior year. So if you actually have some useful information to spread through this thread I would like to hear it, if not then don't just come on here talking s**t.

[macdawg2011]

I think what he means is you are overdoing it on the flies and bench press. You are doing 3 of each, one of each is probably enough.

Ok thanks for a useful posts but I always feel like I have the energy to keep going so I do because I thought to grow your chests you have to push it through its limits.

[Farley1324]

Hip adduction and hip abduction? Really?


Probably: Too much volume/too little frequency

[Slamdoozle]

Ok thanks for a useful posts but I always feel like I have the energy to keep going so I do because I thought to grow your chests you have to push it through its limits.

Put that energy into one exercise rather than three. You're probably going to overdo it otherwise. Maybe pick one type of fly and one type of bench press, do a warm up set with a really low weight, then pick a weight you can do about 10-12 times. Do 3 sets, start with about 10, then 8, then max out on the last set or do a drop set.

I'm just a beginner myself but I believe you are probably better off going hard on one fly and one bench press rather than doing three of each at a medium intensity. Switch them up tho, each week you should switch.. ex. week 1 do incline press, week 2 do decline, week 3 is flat.

[macdawg2011]

Put that energy into one exercise rather than three. You're probably going to overdo it otherwise. Maybe pick one type of fly and one type of bench press, do a warm up set with a really low weight, then pick a weight you can do about 10-12 times. Do 3 sets, start with about 10, then 8, then max out on the last set or do a drop set.

I'm just a beginner myself but I believe you are probably better off going hard on one fly and one bench press rather than doing three of each at a medium intensity. Switch them up tho, each week you should switch.. ex. week 1 do incline press, week 2 do decline, week 3 is flat.

Ok, thanks the advice.

[macdawg2011]

Hip adduction and hip abduction? Really?


Probably: Too much volume/too little frequency

Ok Ok I know its pretty much a girl machine but I try to work every muscle I can in my legs and glutes, so that when I go wakeboarding I can get my board up and poked out when I'm flipping. And I get what people mean by too much volume what do you mean by too little frequency though.

[Farley1324]

Ok Ok I know its pretty much a girl machine but I try to work every muscle I can in my legs and glutes,

Squat.

so that when I go wakeboarding I can get my board up and poked out when I'm flipping.

Squat.

And I get what people mean by too much volume what do you mean by too little frequency though.

Do you know what frequency is? And you are making your own routine?

Example: You are only squatting once a week. That is not often (ie frequent) enough.

Do less. Do fewer exercises and maybe do fewer sets/reps for some of them. Do them more frequently.

[macdawg2011]

Squat.




Squat.




Do you know what frequency is? And you are making your own routine?

Example: You are only squatting once a week. That is not often (ie frequent) enough.

Do less. Do fewer exercises and maybe do fewer sets/reps for some of them. Do them more frequently.

Yes I know what frequency is I didn't know what you meant in relation to my routine.

[Farley1324]

Yes I know what frequency is I didn't know what you meant in relation to my routine.

Then you don't know what frequency is. We aren't talking about the electromagnetic spectrum and the number of oscillations per second of various waves. We are talking about weight lifting routines. If you don't know what frequency means in relation to a routine then for our purposes in this thread you don't know what it means.


Read The Stickies


Frequency is a crucial variable.


Go educate yourself a little before trying to make any more program/routine decisions.

[-rEvolvEr-]

Monday- Chest/Triceps (just last week I started doing bench press at the end of my workout instead of beginning because of a new article I read)

Dumbell Fly- 3x12
Incline Dumbell fly- 3x12
Cable Fly- 3x12
Incline Bench- 10,10,4-6(failure)
Decline Bench- 10,10,4-6(failure)
Bench Press- 10,10,4-6,4-6(failure)
Tricep Cable Extension- 4x10
Seated Machine Tricep Extension- 4x10
Laying Overhead Raises- 4x10
10 Minutes Treadmill

Tuesday- Back/Biceps

Bentover Row- 4x10
T-Bar Row- 4x10
Close Grip Lat Pulldown- 4x10
Seated Cable Row- 4x10
Straight Bar Curl- 4x10 (cheat if needed focus on the negative)
Incline DB Curl- 4x8
Machine Curl- 4x10
Concentration curl- 4x8
10 Minutes Stationary Bike

Wednesday- Cardio (due to schedule)

30 Minutes Treadmill

Thursday- Legs

Squats- 4x10
Leg Press- 4x10
Seated Leg Curl- 4x10
Lying Leg Curl- 4x10
Hip Adduction Machine- 4x10
Hip Abbduction Machine- 4x10
10 Minutes Stationary Bike

Friday- Shoulders

Seated Military Press- 4x10
Machine Behind Neck Press- 4x10
Seated Machine Overhead Press- 4x10
Upright Rows- 4x10
Lateral Raises- 3x10
Front Raises- 3x10
Cuban Rotation- 3x10
DB Shrugs- 4x10
10 Minutes Treadmill

Saturday- Biceps/Triceps (every other week)

Bicep Circuit- 3 Rounds
Hammer Curls 3x10 no rest, drop 5lbs each set
45 second plate hold
Close Grip Bench- 3x10
Overhead DB Extension- 3x10
Tricep Cable Extension- 3x Failure

Ok, here is my 2 cents.

On your chest day rearrange your exercises. I like incline variations first, just because nobody ever has had too much upper chest. I like to press first, then do a fly. Then do flat variations.

So maybe try: Variation of incline press (bb, db, smith, machine, etc) followed by a incline fly movement (db or cable). Then go do a variation of a flat movement press, followed by a flat fly variation. Total sets should hit around 12-16. You don't have to hit a certain number every time, just go by feel. If you're training triceps right after, around 9 sets should do it. Vary your tricep moves, like a variation of tricep extensions (skull crusher, french press, decline maybe), then an overhead movement, and some type of pushdown to flush the muscle at the end.

Your back/bi do has equal volume for each bodypart. Look at your back, look at bi's. Which is bigger? I also like to have a simple structure for back. Vertical pulling movement, followed by horizontal pull (ex: rows), then another vertical, then another horizontal. I like a lot of volume for back, its crucial, so I may throw in a straight arm pull variation at the very end too, but you probably don't need that. If you can handle it, 20 sets would be max. 16 for you is probably better. Pick 2 or 3 bicep moves (differing variations), 6-10 sets total if you like.

Your leg day seems fine sans the hip machines. But instead of doing two curl variations for hamstrings, switch one for a RDL or Straight leg deads. Hamstrings has knee flexion and hip extension, so its a good move to train it from both those angles for better development.

Your shoulder day is nuts. Three straight presses. Try one press, one lateral raise movement, and one rear delt movement. If you have something left in the tank, then pick one more movement to emphasize the head of your choosing at the end. For traps, 1 exercise 3-4 sets.

I would drop you added arm day. Then pick back up on your chest/tri day either that saturday or sunday, depending if you want 4 on 1 off or 4 on 2 off.

Best of luck.

[GillMicah]

More volume to quads less for chest bis and shoulders

[bseriespower]

screw that for a week workout your shoulders will get f**ked pretty fast and proberlly need to eat alot more for that much training otherwise your be going backwards.. my routine is similar but i mixed it up with lots of supersets etc

[mrmrbill]

You've burning energy repeating a lot of the same thing, and -- as applied to wakeboarding -- light on legs and core.

Example:

Seated Military Press
Machine Behind Neck Press
Seated Machine Overhead Press

This is really just 1 big OH Press exercise with the inconvenience of 3 names at different stations - the BTN being an angle variance. Replacing them with Standing Military Press would be applicable to your wakeboard, yes (think in terms of the core and balance effort involved)?

Example:

Bentover Row
T-Bar Row

Whilst these are both good exercises, they're pretty much hitting the same thing. Again thinking for core, pick one, replace the other with deadlifts.

re: Hip Add/Abd -- as others said, more squats. Perhaps even mixing back squats and front squats -- or again, thinking in terms of wakeboarding, how 'bout some weighted lunges?

re: Chest -- 3 kinds of flys, 3 kinds of BP. Over-overkill. Again, thinking for core, scrap some o' those, add Chest Dips.

[RockCrab]

Too much volume to be lifting any significant weight at your (apparent) level. Pick a compound movement and a couple (2) accessory movements. To get through what you are suggesting you would have to use pretty damn light weights.

Also, question about progression - How do you plan to progress when you get all 10 reps for a given excercise? Are you adding a rep, a set, or more weight? The only excercises you look like you are planning progress on are the incline, flat, AND decline bench (4 - 6 reps, or does this mean you don't know HOW many you're going to do???). Poundage progression on 3x12 or 4x10 would likely require more rest between sets or result in missed reps on the 3rd and 4th sets. That's a helluvan increase in total work, week-to-week. Without a progression plan this is simply a list of excercises, not a program.

Regarding attitude - When asking for advice don't expect nothing but positive affirmations. If that's what you're looking for, consider counseling.

[Tommy_Gunns]

Is this kid trolling?? I don't even feel like reading any more posts.

That diet is for like a 110 lb girl...I didn't even bother readin your workout after I read "my main goal is to put on as much lean muscle mass as I can through winter. I realize you have to eat more calories then you burn to build muscle but I don't want to gain much unnecessary body fat"

No wonder you are in the red

[img]http://upload.theopenjam.net/files/If-im-reading-this-correctly-OP-is-a-*******.jpg[/img]

[Thiggins2]

Diet

Breakfast- 2 Pieces Whole Wheat Toast w/Peanut Butter, Banana, Apple, 1 Glass Skim Milk, Multivitamin, Fish Oil

Lunch- Deli Wrap w/Ham,Turkey,American Cheese,Lettuce,Honey Mustard, and an apple

Pre Workout- 2 apples

Post Workout- Protein Shake

Dinner- Salad, Cottage Cheese, Fruit Salad, Hamburger

Late Snack- Peanuts, Peanut Butter Sandwich, Green Tea

Bedtime- Multivitamin, Fish Oil, Zinc

I bet I can eat all of this in one meal. This is not going to help you gain weight... this looks like a weight loss diet to me. Not a mass building diet. you need steak, chicken, peanut butter, rice, potatoes cottage cheese..and more importantly steak and chicken and WHOLE milk.

[Farley1324]

screw that for a week workout your shoulders will get f**ked pretty fast and proberlly need to eat alot more for that much training otherwise your be going backwards.. my routine is similar but i mixed it up with lots of supersets etc

What?

[Orlando1234977]

What?

proberlly should try reading it again from the top otherwise your be reading it backwards