I want to improve my routine.

[George213]

Day 1:
Chest:

Super-Set:
Barbell Bench Press:
17.5kg - 4 sets - 8
+
Push Ups - prgress [7, 7, 5, 3]
---------Lower Pec--------
Barbell Decline Bench Press:
4 sets 17.5kg - 8
----------Upper pec--------
Incline Dumbbell Press:
4 sets 10kg - 8
---------------
Dumbbel Bench Press:
4 sets 10kg - 8
Cable Crossovers:
10kg - failure 4 sets each pec

Back:
UPull-ups:
10 sets of 1 *that's how much I can do.
Chest-supported row
Level 4 - 4 sets - 7
Lat pulldowns:
30kg - sets - 7
Face Pulls:
4 sets 8-12 reps.
Close Grip Seated Row
20kg - 4 sets - 7
Deadlift
25kg - 4 sets - 7

Day 2:
Triceps:
-------------Lateral Head-----------------
Bench Press Behind Head Triceps
3.75kg - 4 sets - 10
+
Close-Grip Bench Press (short or close to shoulder)
5kg - 4 sets - failure
Kickback
1.25kg - 4 sets - 15
-----------------Latereal Head----------
Cable pushdowns
10kg - 4 sets - 15


Biceps
-------Long Head--------------------
Incline Dumbbell Curl
5kg - 4 sets - 7
Concentration Curl
5kg - 4 sets - 7
--------------Brachialis-------------------------
Cross-body hammer curls
5kg - 4 sets - 9
-------Short Head--------------------
EZ – bar (wide grip)
8 of 3.75kg - 6
--------------Brachialis + Foream-------------------------
EZ – bar Reverse Grip (close grip)
8 of 3.75kg - 6



Day 3:
Shoulders:
------Anterior Deltoid--------------------
Standing overhead press:
7.5kg - 4 sets - 10
-----Medial Deltoid----------------------------
DB Lateral Raises:
2.5kg - 4 sets - 6
----------Posterior Deltoid-------------------
One arm bent over rear-delt row.
7kg - 4 sets - 10
---------Posterior Deltoid + Medial Deltoid----------------------------
Standing face pulls:
25kg - 4 sets - 10

Abs:
Crunch
30kg - 4 sets - failure
Rotory Torso
20kg - 4 sets - failure

I think there are too many exercises for biceps (sometimes I cannot even finish) I need help.

[TheViking1992]

Ditch this mess and do a proper novice routine. Check the stickies...

[George213]

Ditch this mess and do a proper novice routine. Check the stickies...

These exercises are from ATHLEAN-X, i added some together (for each muscle group) For exeample biceps - Short head, long head and brachialis.
Also, i made impressive gains in 2 mouths with this programme but I want to make it smaller.

[Luca2]

These exercises are from ATHLEAN-X, i added some together (for each muscle group) For exeample biceps - Short head, long head and brachialis.
Also, i made impressive gains in 2 mouths with this programme but I want to make it smaller.

Programming isn't as simple as putting a few exercises together. You have made impressive gains, presumably, because 1) you have been consistent/putting in the work and 2) you are a newbie and ANYTHING works for a newbie to some extent. Whether it will give you balanced development and protect joint health is another matter!

Why not read through this list and see if there's a program you like?

Viking's
https://forum.bodybuilding.com/showt...hp?t=172565211

Candito's
http://www.canditotraininghq.com/free-programs/

Fierce 5
http://forum.bodybuilding.com/showth...hp?t=162916931

GZPLC
https://forum.bodybuilding.com/showt...hp?t=174476351

Towerbrah's
http://forum.bodybuilding.com/showth...hp?t=166807431

Stronglifts
http://stronglifts.com/5x5/

Starting Strength
https://forum.bodybuilding.com/showt...hp?t=158406513

Allpro's
http://forum.bodybuilding.com/showth...hp?t=160947761

Powerlifting to Win
http://www.powerliftingtowin.com/programmingtowin/

Beginner's Powerbuilding
https://forum.bodybuilding.com/showt...hp?t=169993933

Washed-up meathead
https://www.defrancostraining.com/we...astards-part3/

[George213]

I don't like ppl, upper%lower routines. I prefer doing 2 muscle groups in a day just because I have enough time. (like arms in one day (triceps&biceps&forearm)

[TheViking1992]

I don't like ppl, upper%lower routines. I prefer doing 2 muscle groups in a day just because I have enough time. (like arms in one day (triceps&biceps&forearm)

Do you want to spend time in the gym for the sake of spending time in the gym? Or do you want to make some actual gains? An arm day is a complete waste of time, when you're still moving baby weights around..,

[George213]

Do you want to spend time in the gym for the sake of spending time in the gym? Or do you want to make some actual gains? An arm day is a complete waste of time, when you're still moving baby weights around..,

Obviously i want to make gains but i enjoy staying in the gym, also i have back pain and i cannot do squats or deadlifts.
Them routines are based on squats and deadlifts.

[CommitmentRulz]

Are you wheelchair bound? Not only is your workout bad. It goes from bad to AWFUL with zero mention of legs.

[George213]

Are you wheelchair bound? Not only is your workout bad. It goes from bad to AWFUL with zero mention of legs.

I've been playing football for about 9 years, I have very developed legs compared to my upper body. I need to make gains to my upper body so my upper body and my lower body are relatively similar.

That's why i'm here, i want to improve my routine or change it if I find a suitable routine for me.

[TheViking1992]

Obviously i want to make gains but i enjoy staying in the gym, also i have back pain and i cannot do squats or deadlifts.
Them routines are based on squats and deadlifts.

Back pain at age 15? Sounds like excuse making for not training legs... you're already doing deadlifts and overhead presses puts the same kind of pressure on the spine as squats do. So if you can't do one, you shouldn't be able to do the other... even bench press would be difficult with real back issues...

[George213]

Back pain at age 15? Sounds like excuse making for not training legs... you're already doing deadlifts and overhead presses puts the same kind of pressure on the spine as squats do. So if you can't do one, you shouldn't be able to do the other... even bench press would be difficult with real back issues...

My parents bought me a computer at the age of 6, since them i've been playing at least 2 hours a day, trust me, I do have back pain.
I don't really do deadlifts, i have been doing them 2-3 times and always lower back pain, i do dumbbel seated overhead presses.

[Luca2]

Dude, we are only trying to help.

If your back hurts, it's all the more reason to train legs and especially glutes. Glutes are really important to support your lower back. Squats and deads, performed correctly, will strengthen your core. Again, good for your lumbar.

Cannot stress it enough though - emphasis on PERFORMED CORRECTLY.

You can post form check videos here anytime. In the beginning, it may even be a good idea to get a trainer to look at your squats and deads, if you can and the trainer somewhat knows what they're doing.

[George213]

Dude, we are only trying to help.

If your back hurts, it's all the more reason to train legs and especially glutes. Glutes are really important to support your lower back. Squats and deads, performed correctly, will strengthen your core. Again, good for your lumbar.

Cannot stress it enough though - emphasis on PERFORMED CORRECTLY.

You can post form check videos here anytime. In the beginning, it may even be a good idea to get a trainer to look at your squats and deads, if you can and the trainer somewhat knows what they're doing.

I'm down trying new things but I don't know a good routine.
I don't get how you can build muscle from this routine which you sent me:
Standard 5×5 Big 3 Routine
Monday
Exercise Sets Reps Rep Total
Squat 5 5 25
Bench Press 5 5 25
Deadlift 5 5 25
Tuesday the same.
wednesday the same.

[LactoseTolerant]

Also, i made impressive gains in 2 mouths with this programme.

Doubtful considering the weights you are using. Your sig says "Need help" but you are arguing with everyone who's trying to help.

[George213]

Doubtful considering the weights you are using. Your sig says "Need help" but you are arguing with everyone who's trying to help.

I'm not arguing, I'm just explaining them my situation so they can help me better (if they want to).

[OldFartTom]

Im a big fan of Athlete X but you must have taken information out of context, that is ridiculous.

How much transformation to your body (hormones, muscles, energy systems etc) will you get from *only* working the muscle in the front of your shin? (tibialis anterior), close to zero.

The biggest effects and changes you will get to your body will come from working the biggest muscle groups. In order the 3 biggest we have are gluteals, hamstrings, quads (and lats at 4th place).

Clearly we have others to work too, but think of the changes to you body with doing squats deadlift pull-ups. Massive amounts of muscle exercised. Sure you have pull-ups but where are the biggest 3? Missing!

Stop overthinking this, Lateral head or whether it's a medical deltoid or posterior -- and start thinking more basic common sense... legs, lower back, tummy, chest etc. At a much later date... yes consider detailed anatomy but not as a novice.

You think you are making good gains now? well see how much more you'll get if you take the advice in posts above.

I used to get minor lower back pain on and off between the ages of about 12 and 17. Unless it's severe (in which case go to your doctor) you know what some sensible exercise will do to it, it'll make it better!

You want to grow up to be a big strong muscle man? well time to man-up! Eat vegetables, Drink milk, follow a good program including squats etc, and take the advice of the posters above

[Luca2]

I'm down trying new things but I don't know a good routine.
I don't get how you can build muscle from this routine which you sent me:
Standard 5×5 Big 3 Routine
Monday
Exercise Sets Reps Rep Total
Squat 5 5 25
Bench Press 5 5 25
Deadlift 5 5 25
Tuesday the same.
wednesday the same.

It's Mon/Wed/Fri. And it's a very minimalistic routine for someone who wants a very minimalistic routine. No one's saying you need to pick that one. Gave you plenty of choices.

Regardless, build muscle by squatting, pressing and deadlifting?? Ha! What a ridiculous idea.

[George213]

Im a big fan of Athlete X but you must have taken information out of context, that is ridiculous.

How much transformation to your body (hormones, muscles, energy systems etc) will you get from *only* working the muscle in the front of your shin? (tibialis anterior), close to zero.

The biggest effects and changes you will get to your body will come from working the biggest muscle groups. In order the 3 biggest we have are gluteals, hamstrings, quads (and lats at 4th place).

Clearly we have others to work too, but think of the changes to you body with doing squats deadlift pull-ups. Massive amounts of muscle exercised. Sure you have pull-ups but where are the biggest 3? Missing!

Stop overthinking this, Lateral head or whether it's a medical deltoid or posterior -- and start thinking more basic common sense... legs, lower back, tummy, chest etc. At a much later date... yes consider detailed anatomy but not as a novice.

You think you are making good gains now? well see how much more you'll get if you take the advice in posts above.

I used to get minor lower back pain on and off between the ages of about 12 and 17. Unless it's severe (in which case go to your doctor) you know what some sensible exercise will do to it, it'll make it better!

You want to grow up to be a big strong muscle man? well time to man-up! Eat vegetables, Drink milk, follow a good program including squats etc, and take the advice of the posters above

That makes sense, do you have any recommendation of a routine?
Thanks, that helps a lot.

[TheViking1992]

I'm down trying new things but I don't know a good routine.
I don't get how you can build muscle from this routine which you sent me:
Standard 5×5 Big 3 Routine
Monday
Exercise Sets Reps Rep Total
Squat 5 5 25
Bench Press 5 5 25
Deadlift 5 5 25
Tuesday the same.
wednesday the same.

I just had a novice client run a program, consisting of only squat, bench press and barbell row. 3 sets of 6 reps per exercise, 6 days a week for 10 weeks. He added a little over 3 kg of muscle to his frame, 70 kg to his squat, 40 kg to his bench and 30 kg to his row.

A minimalistic, compound focused routine can work very well... however it's not sustainable.

[George213]

I just had a novice client run a program, consisting of only squat, bench press and barbell row. 3 sets of 6 reps per exercise, 6 days a week for 10 weeks. He added a little over 3 kg of muscle to his frame, 70 kg to his squat, 40 kg to his bench and 30 kg to his row.

A minimalistic, compound focused routine can work very well... however it's not sustainable.

That's very good to hear. I think i will add some isolated exercises to that routine and stick to it a few mouths.
One more question: How will my body recover if I do squats, deadlifts and bench presses everyday?

[TheViking1992]

That's very good to hear. I think i will add some isolated exercises to that routine and stick to it a few mouths.
One more question: How will my body recover if I do squats, deadlifts and bench presses everyday?

No, pick an established routine and follow it as it's written. Do not add any bullshít to it.

[Luca2]

That's very good to hear. I think i will add some isolated exercises to that routine and stick to it a few mouths.
One more question: How will my body recover if I do squats, deadlifts and bench presses everyday?

The more I look at that routine the less I like the idea of 5x5 deadlifts 3x week, even for a total beginner. I think I may remove it from my recommendations in the future. OP, would you consider Starting Strength or Stronglifts? They are minimalistic as well but better structured.

Agree that you shouldn't add anything for now.

[CommitmentRulz]

One more question: How will my body recover if I do squats, deadlifts and bench presses everyday?

No. Not every day. Follow the routine's instructions. Typically three days a week. Do the routine "correctly" and you'll come to value the "off" days.

[George213]

Ditch this mess and do a proper novice routine. Check the stickies...

I will stick to you program, thank you ALL for changing my mindset.

If you have any tips to give me, please do so as I am a beginner.

Can I do the Pendlay Row instead of Barbell Row? I heard from ATHLEAN-X that it is better.

Also, my gym doesn't have a machine for the Lying Leg Curl or a machine for Single-leg Leg Press.

[OldFartTom]

No don't think one exercise is "better" than another. They are different. BOR (bent over row) and Pendlay work different muscles. Pendlay means you bend over a lot more, this results in a lot of the pull taken off the traps and delts and shifted more onto the rhomboids.

The reason to do one exercise and not the other is to balance the routine, so that if you work one muscle in one exercise then another exercise works the opposing muscle (Google: agonist and antagonist) .

Rather than thinking one exercise at a time you need to balance the program, to avoid long term use causing for example rounded shoulders, painful joints or weird weaknesses.

This is another reason to pick an established program that has a good reputation as someone has already done that work, and the reputation means it's been tried tested and approved by thousands of people already.

See the suggested list that Viking gave above. He gave you so many to choose from. Think about Fierce5 maybe, but any of them he suggested if you run them *consistently* and hard for a while will give you close to optimal results.

Enjoy...

[Luca2]

I will stick to you program, thank you ALL for changing my mindset.

If you have any tips to give me, please do so as I am a beginner.

Can I do the Pendlay Row instead of Barbell Row? I heard from ATHLEAN-X that it is better.

Also, my gym doesn't have a machine for the Lying Leg Curl or a machine for Single-leg Leg Press.

As a sub for lying leg curls, look up Nordic ham curls.

You mean your gym does not have a leg press? Bulgarian split squats would be a good option.

Pendlay rows are horizontal rows, while BORs are upwards rows, so they cannot be subbed.

[TheViking1992]

As a sub for lying leg curls, look up Nordic ham curls.

You mean your gym does not have a leg press? Bulgarian split squats would be a good option.

Pendlay rows are horizontal rows, while BORs are upwards rows, so they cannot be subbed.

How the hell are you performing BORs? Last time I did it, it was horizontal pull...

[George213]

As a sub for lying leg curls, look up Nordic ham curls.

You mean your gym does not have a leg press? Bulgarian split squats would be a good option.

Pendlay rows are horizontal rows, while BORs are upwards rows, so they cannot be subbed.

Thanks, I just came back from gym and I filmed everything. I got shoulder pain from Squats and lower back pain from Pendlay Rows.
Once I reach 50 posts I will leave the videos here.

[Luca2]

How the hell are you performing BORs? Last time I did it, it was horizontal pull...

AFAIK, BORs are performed with the back at an angle to the floor, while in Pendlays the back is parallel to the floor. See the subs list below.

https://forum.bodybuilding.com/showt...post1266579671

[Luca2]

Thanks, I just came back from gym and I filmed everything. I got shoulder pain from Squats and lower back pain from Pendlay Rows.
Once I reach 50 posts I will leave the videos here.

Keep it light until you get your form down.