Been Working out for almost 9 Weeks Need new Routine

[FastStrongSmart]

Alright guys. Ive been at it for about 9 weeks.

I started with the 3 day split for beginners from here. http://forum.bodybuilding.com/showth...hreadid=143006

I did that for 6 weeks, gained strength and got more toned.

The last 3 weeks ive been doing the intermediate 3 day split.

However, in order to progress more i feel like i should dedicate more days to working out, so i dont grow complacent.

I want to try a 4 or even 5 day split. I dont go to a gym right now, i work out at home. I have alot of equipment, a bench, dumbells, and my dad has this big machine where i can do leg press, lat pulldowns etc etc. So its been working out alright.

However, i would feel more motivated hitting an actual gym, chilling in the sauna afterwards, going for a swim, etc. So on monday im going to join one.

But like i mentioned, i need a new routine because i want to be more proactive with bodybuilding.

What would you guys recommend for a good 4-5 day split? Also i was thinking of picking up this book called " from scrawny to brawny".

Im at about 5'10, 130lb right now and my goal is to gain 20 lbs by the end of august.

My diet is alright, but like i said, i feel like i would be more dedicated to eating well if i was hitting the gym everyday. Plus i enjoy shorter workouts, with my intense ab routine my workouts can sometimes hit almost an hour and a half, which is too long for me.

So any comments are appreciated. Also, what do you think about the 4/5 day splits on the link above?

Thanks fellas.

[RipStone]

I have heard a lot of great things about "scrany to branwny". It has a diet and workout program in the book , both written by two knowledgable guys. Some other good programs to check out are Max-OT, Dogcrapp Training, and Westside.

[MT!]

i like this program or something very similar.
http://forum.bodybuilding.com/showthread.php?t=458966
it's a lot of fun if you enjoy lifting heavy and it works great.

[IronHorse23]

i'd suggest start doing 5 day splits here:
http://forum.bodybuilding.com/showt...threadid=143006
if you want mass. watch ur diet.

Worked great for me.

[DUILEE]

You've been working out for 9 weeks and you need a new routine? Hate to break it to you but thats not enough time to go from a beginner split to an advanced split. I know you're probably excited about lifting because your starting to see results but its best to stick to a routine for 4-6 months minimum before switching. 3 different programs in 9 weeks is not good for gaining mass. What does your current split look like? Maybe a few small changes can be made to it to challenge you more or maybe you just need to be lifting heavier with what you already have. One last thing, I not trying to kill your motivation but 20lbs. in 3 1/2 months is probably not going to happen. Unless you're running an IV with some juice you should be aiming for 10-12lbs. by the end of the summer.

[FastStrongSmart]

^^yeah thanks for the reality check bro, im just aiming high. If i gained 10lb by then id be happy.

This is what im doing now...

Monday Legs

Squats (3 sets)
Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Stiff leg deadlift (2 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

^^havent been able to do the calf raises, to the full extent.

Wednesday Back/biceps

Deadlift (3 sets)
Pullups (3 sets)
Barbell row (3 sets)
Dumbell row (2 sets) l
Shrugs (3 sets)
Barbell curl (3 sets)
Dumbell incline curl (3 sets)
Hammer curl (2 sets)

^^^havent been able to do the pullups.


Friday Chest/shoulders/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Military press (3 sets)
Side laterals (2sets)
Rear laterals (2 sets)
Lying tricep extension/skullcrusher (3 sets)
Close grip bench press (3 sets)


So theres what i do. I find these workouts to be a bit too long. Thats why i wanted to shorten them up somehow.

[RipStone]

^^yeah thanks for the reality check bro, im just aiming high. If i gained 10lb by then id be happy.

This is what im doing now...

Monday Legs

Squats (3 sets)
Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Stiff leg deadlift (2 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

^^havent been able to do the calf raises, to the full extent.

Wednesday Back/biceps

Deadlift (3 sets)
Pullups (3 sets)
Barbell row (3 sets)
Dumbell row (2 sets) l
Shrugs (3 sets)
Barbell curl (3 sets)
Dumbell incline curl (3 sets)
Hammer curl (2 sets)

^^^havent been able to do the pullups.


Friday Chest/shoulders/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Military press (3 sets)
Side laterals (2sets)
Rear laterals (2 sets)
Lying tricep extension/skullcrusher (3 sets)
Close grip bench press (3 sets)


So theres what i do. I find these workouts to be a bit too long. Thats why i wanted to shorten them up somehow.

What you are doing looks pretty good, but IMO you could eliminate some of the exercises and focus on compound lifts and do more sets of those compound lift exercises if you wanna gain strength. Try something like this....

legs:
squats 4x6-8
SLDLs 4x6-8
walking lunges(knee to ground) 3x8-10
calfs 4x10-12

back/bis

deadlifts 4x6-8
pullups 4x6-8(add weight it necessary)
BB rows 4x6-8
shrugs 3x8-10
biceps isolation exercise of your choice 4x8-10

chest/shoulders/tris

bench press 5x5
incline DB press 3x8-10
dips 4x8-10 (add weight it necessary)
military press 4x6-8
rear laterals 3x8-10

Try that out and see how you like it and how your results are.

[DUILEE]

^^yeah thanks for the reality check bro, im just aiming high. If i gained 10lb by then id be happy.

This is what im doing now...

Monday Legs

Squats (3 sets)
Leg press (3 sets)
Leg extension (2 sets)
Leg curl (3 sets)
Stiff leg deadlift (2 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

^^havent been able to do the calf raises, to the full extent.

Wednesday Back/biceps

Deadlift (3 sets)
Pullups (3 sets)
Barbell row (3 sets)
Dumbell row (2 sets) l
Shrugs (3 sets)
Barbell curl (3 sets)
Dumbell incline curl (3 sets)
Hammer curl (2 sets)

^^^havent been able to do the pullups.


Friday Chest/shoulders/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Military press (3 sets)
Side laterals (2sets)
Rear laterals (2 sets)
Lying tricep extension/skullcrusher (3 sets)
Close grip bench press (3 sets)


So theres what i do. I find these workouts to be a bit too long. Thats why i wanted to shorten them up somehow.

Alot of your lifts are redundant. You're doing squats and leg press, seated and standing calve raises, and DB and BB rows. I'd drop leg press, BB rows, seated calve raises, hammer curls, and rear laterals. You're already hitting the muscles enough with squats, db rows, and standing calve raises. I suggest dropping hammer curls and rear laterals because they just aren't necessary to build up a solid base. Just concentrate on using your maximum intensity on these lifts and you will progress much faster. If the workout seems too easy then you're not going heavy enough. Keep a log of the weights you're lifting and always concentrate on trying to add more weight to the bar. You won't be able to add weight every session but you want to be adding 5-10lbs. on your lifts every 2 to 3 weeks. Once you reach a point where you can't add anymore weight after a month or so, then its time to switch things up. Good luck.

[FastStrongSmart]

Hey guys i really appreciate the feedback. This workout that i posted is from http://forum.bodybuilding.com/showth...hreadid=143006, 2nd post. Its the one brit beef suggested.

Anyway I knew i needed to streamline the workout, it seemed like i was doing the same exercises in just a different form.