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  1. #1
    Registered User savi555's Avatar
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    Opinions on my routine ?

    I’d like to hear your opinion on my current workout programme.

    - I’ve started going to the gym 5 days a week (mon-fri) before work (6-6:45am). I find this strategy best for staying motivated

    - I’m currently trying to gain weight (approx. 1lb a week)

    - Waiting time between sets = 2 mins (8-12 reps), 3 mins (4-8 reps)

    Monday (push):

    -Bench Press (barbell) x3 (4-8 reps)
    -Bench Press (dumbbell) x3 (8-12 reps)
    -Shoulder Press (dumbbell) x3 (4-8 reps)
    -Lateral Raise x3 (8-12 reps)

    Tuesday (pull):

    -Deadlift x3 (4-8 reps)
    -Cable row x3 (8-12 reps)
    -One-arm dumbbell row (8-12 reps)

    Wednesday (push):

    -Squats (barbell) x3 (4-8 reps)
    -Squats (barbell) x3 (8-12 reps)
    -Tricep cable pushdown x3 (8-12 reps)

    Thursday (cardio)

    -10 mins cardio (treadmill) 30 sec run, 30 sec walk
    -Sauna

    Friday (pull)

    -Widegrip lat pull down x3 (8-12 reps)
    -Seated EZ bar curls x3 (4-8 reps)
    -Standing bicep curl x3 (8-12 reps)

    How does the above look and are there any changes you’d recommend?
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  2. #2
    Registered User edinm17's Avatar
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    Literally no reason to run this, go for a U/L if you are going to weight train 4 times a week.
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  3. #3
    Registered User savi555's Avatar
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    Originally Posted by edinm17 View Post
    Literally no reason to run this, go for a U/L if you are going to weight train 4 times a week.
    So you’d reccomend cutting out the cardio? Or increasing it ?
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  4. #4
    No help for this one.... Squid24's Avatar
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    Originally Posted by savi555 View Post
    So you’d reccomend cutting out the cardio? Or increasing it ?
    I do an U/L program and I do cardio on Wed and Sat...plus, during the Spring - Fall, I walk with my wife, about 3-5 miles on the nice nights....

    So, cardio is up to you...
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

    "Muff divers local #69.....no muff too tough....we dive at five"
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  5. #5
    Registered User savi555's Avatar
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    Originally Posted by Squid24 View Post
    I do an U/L program and I do cardio on Wed and Sat...plus, during the Spring - Fall, I walk with my wife, about 3-5 miles on the nice nights....

    So, cardio is up to you...

    Do you think it’s worth researching a U/L programme or slightly adjusting my current routine to suit?
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  6. #6
    No help for this one.... Squid24's Avatar
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    Originally Posted by savi555 View Post
    Do you think it’s worth researching a U/L programme or slightly adjusting my current routine to suit?
    I would look into a well balanced U/L program over what you wrote....

    try this one...


    Originally Posted by davisj3537 View Post
    The Intermediate Upper/Lower

    Upper A
    Bench 3x5
    Incline Bench 3x8
    Lat Pulldowns 3x8 (any grip)
    Bent Over Rows 3x8
    Curls 3x10/Reverse Flies 3x12 Superset

    Lower A
    Squats 3x5
    Weighted Back Extensions 3x8
    Leg Press 3x10
    Leg Curls 3x10
    Ab work 3x15/Calf raises 3x12 Superset

    Upper B
    OHP 3x5
    Flies 3x10
    Pullups 3x8
    Pendlay Rows 3x8
    Face Pulls 3x12/Tricep pressdowns 3x10 Superset

    Lower B
    Front Squat 3x5
    Romanian Deadlift 3x8
    Leg Extensions 3x10
    Leg Curls 3x10
    Ab work 3x15/Calf Raises 3x12 Superset

    You will be working out 2 consecutive days followed by a rest day and then 2 more consecutive days. Ex: Mon-Upper A, Tues-Lower A, Wed-Rest, Thur-Upper B, Fri-Lower B, Sat-Rest, Sun-Rest, Mon-Upper A…etc.

    You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps by 1 on every set. Ex: Instead of doing bench 3x5 you'll do 3x6. At the end of that week weight increases and the reps will drop back down to 3x5.

    *The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.


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    Last edited by Squid24; 02-11-2019 at 12:47 PM.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=78

    "Muff divers local #69.....no muff too tough....we dive at five"
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  7. #7
    Registered User edinm17's Avatar
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    Originally Posted by savi555 View Post
    So you’d reccomend cutting out the cardio? Or increasing it ?
    Any proven U/L program over your Push/Pull, cardio is up to you and could keep it the way it already is.
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  8. #8
    Registered User gcoulson's Avatar
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    Choose a proven method. This one has too many deficiencies in it.
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