Hey guys, was wondering if you could tell me what I'm doing wrong/right with my workout.
I've been working out for about 4 months now. The reason I chose a 4-day-split is because
it fits into my schedule (uni), where as a 3-day-split won't work.
19y/o
5'10"
156lbs
12.5%BF
Goal: Strength/size, 9%BF
Monday:
4x8 Bench
4x8 DB Shoulder Press
3xF Chin-ups
3x10 Hyperextensions
3x10 Dips
Tuesday:
4x8 Squat
4x8 Stiff-Leg Deadlift
3x10 Leg Curl
3x10 Standing Calf Raise
Wednesday: Boxing
Thursday:
4x8 Overhead Press
4x8 Incline Bench Press
3x10 E-Z Bar Upright Row
3xF Pull-up
3x10 Hyperextensions
3x10 Dips
Friday:
4x8 Deadlift
4x8 Leg Press
3x10 Leg Curl
3x10 Standing Calf Raise
Saturday: Hiking/Kayaking/Rock-climbing
Sunday: Rest
Appreciate any help.
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Thread: Help With Workout Routine
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03-07-2012, 06:19 AM #1
Help With Workout Routine
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03-07-2012, 06:24 AM #2
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03-07-2012, 06:27 AM #3
- Join Date: Aug 2007
- Location: New York, United States
- Age: 40
- Posts: 1,195
- Rep Power: 385
What kind of help are you looking for? Is this routine working for you or have you not even started it yet? Looks like a pretty decent upper/lower 4-day split. The key is how you manage your intensity. Also, I noticed you said your goal is strength/size and 9% bf. I hope you don't plan on achieving both of those at the same time. You will not be able to put on size while trimming your bf% down. I'd strongly recommend focusing on strength and size gains at your body stats, you can easily drop the fat at a later time. It takes a lot longer to build muscle mass than it does to drop body fat.
Online Training Services available. PM me for details.
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03-07-2012, 12:30 PM #4
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03-07-2012, 12:34 PM #5
Basically I'm just making sure my routine is set out well, hits the right muscles, and will help me increase my strength/size. I haven't started yet, I decided to check with you guys first to make sure I'm not doing something terribly wrong. Nah I don't plan on increasing strength/size while cutting down bf%, probably should have made it clear that those are my long-term goals. My goals for this routine are just strength and size.
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03-08-2012, 08:32 AM #6
- Join Date: Aug 2007
- Location: New York, United States
- Age: 40
- Posts: 1,195
- Rep Power: 385
Given that you are a beginner, I would advise that you stick to more of a full body program with less volume. You would see much better results, especially in the long term. However, knowing that most people will just ignore that statement and do a routine that they find "fun" I would say the program you listed is fairly well setup provided you are not training to failure.
Online Training Services available. PM me for details.
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