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Old 07-19-2007, 09:51 AM   #1
ElliotWilliamp
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Please Critique My New Routine...

Want to bulk up and add Muscle

Please make any suggestions you think might improve my new routine... I haven't started it yet just going to tune it with your help...

New Workout Programme?

Monday: Biceps & Back Workout 1
Tuesday: Chest & Triceps Workout 2
Wednesday: Legs & Shoulders Workout 3
Thursday: Day Off
Friday: Biceps & Back Workout 4
Saturday: Chest & Triceps Workout 5
Sunday: Legs & Shoulders Workout 6


Workout 1

Barbbell Curl 3-4 Sets
Bent Over Row 3 Sets
Back Lat Pull down 3 sets

Workout 2

Dumbbell Fly?s 3 Sets
Dumbbell Presses 4 Sets
Tricep Dips 3 Sets
Tricep Overhead Extension 3 Sets

Workout 3

Squats (varying wide and narrow stance) 4 Sets
Calf Raise 4 Sets
Military Press 3 Sets
Side Lat Raise 3 Sets

Workout 4

Dumbbell Curl 3 Sets
Hammer Curl 3 Sets
Concentration Curl 3 Sets
Deadlift 4 Sets

Workout 5

Dumbbell Fly?s 3 Sets For Each Incline/Flat Set
Bench Press (Incline/Flat) 3 Sets Each
Tricep Pushdown 3 Sets

Workout 6

Squats (varying wide and narrow stance) 3 Sets
Dumbbell Shoulder Presses 4 Sets
Bent Over Lat Raise 3 Sets

Abs 3 Times Per Week (Varying Crunches, Barbbell Twist, Hanging Leg Raise etc)
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Old 07-19-2007, 03:18 PM   #2
ElliotWilliamp
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No comments? *sad face*
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Old 07-19-2007, 04:33 PM   #3
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ill make the first comment. well, the program sucks. you're planning on working out 6 times a week with only one rest day? how about u workout monday, tuesday, rest on wednesday, and then thursday and friday you workout and rest on the weekends. i used to want to workout a lot too, everyday, because I thought the more you do, the more you gain, but I guess I was wrong. If you are trying to add muscle mass, then you seriously need to change up your routine. first, change your diet and start eating better.

i understand you're stretching your workout, but wanting to bulk up doesn't work like that, you work 4 times a week or even 5 max and you rest, you have no rest there and even though your workouts don't have a lot of exercises, remember, your body builds muscle when its resting, not while its working out. seems like serious overtraining.

if you want a good routine, follow this:

chest/tris
back/bis
rest or cardio day (no cardio if ur an ectomorph)
shoulders
legs/abs

this seems to work very well for me, keep sets for most body part to 12 max, but for biceps and triceps, only 9, but on chest and back days, you'll be simulataneously working triceps and biceps because most of these exercises are compound exercises, that you should cut it down to only 6 sets (two exercises with the most weight possible, 10-12 reps, 3 sets each)

eat right, get a lot of protein, possibly even start taking protein supplements and you'll eventually gain muscle and get toned. your current program is just sh** no offence intended :P

so lets say for chest/tris:

bench press 3 x 12
incline bench press 3 x 12
decline bench press 3 x 12
dumbbell flyes 3 x 12
tricep kickbacks 3 x 12
cable tricep pushdowns 3 x 12

thats your whole workout for monday lets say, you can even replace incline bench with weighted dips if you want, just as effective. those 6 exercises with a good amount of weight should give you a good enough workout. for bench press, you can even do a pyramid if you want (e.g., move up a weight and cut down reps, w/e works best for you)

good luck

Last edited by DiRect; 07-19-2007 at 04:35 PM.
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Old 07-20-2007, 10:47 AM   #4
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Thanks

Thanks

I'll take all this into consideration....
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Old 07-20-2007, 11:23 AM   #5
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i would go with a 5x5 routine to start off with or the routine i put newbies on

2-3 exercises per part done with only one working set(of course there are warmup sets)

work each part once a week

alternate exercises each week

lift until one rep shy of failure with a weight u can do about 10 times

increase the weight each week

so a sample chest/triceps routine would be:
week 1:
flat dumbell press
incline barbell press
flat flyes

narrow bench press(hands shoulder width apart and elbows tucked in)
triceps extensions
week 2:
dips
decline barbell press
cable crossover

reverse grip triceps bench press
skullcrushers
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Old 07-20-2007, 11:56 AM   #6
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id like to actually change my post. do you have any experience lifting weights in the past?
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Old 07-21-2007, 04:41 AM   #7
ElliotWilliamp
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Join Date: Sep 2004
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Quote:
Originally Posted by DiRect View Post
id like to actually change my post. do you have any experience lifting weights in the past?

Yes i've been lifting for a year now, and I've been doing the one body part per week with two days off routine for all that time... that whay I wanted to try something different to shock the muscles...

I've actually put on 3 stone since I started training @ bulking. So what i have been doing has worked! I've gone from 12'' biceps (no lie) to 15.5''
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