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Monday Triceps/biceps
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Pushdowns (3 sets)
Triceps Kickback (2 sets)
Dumbell overhead extensions (3 sets)
Barbell curls (3 sets)
Incline dumbell curls (2 sets)
Hammer curls (2 sets)
Cable curls (2 sets)
Dumbell curls (3 sets)
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Tuesday Chest/shoulders
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Bench press (3 sets)
Incline dumbell press (2 sets)
Dips (2 sets)
Seated dumbell press (3 sets)
Side laterals (2 sets)
Rear laterals (2 sets)
Decline Bench Press Dumbbell (2 sets)
Dumbbell Flyes (2 sets)
Barbell Shrugs (2 sets)
Dumbbell Shrugs (2 sets)
Upright Rows Dumbbell (2 sets)
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Wednesday Quads/abs
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Leg press (3 sets)
Dumbell lunge (3 sets)
Leg extension (2 sets)
Hip flexor (3 sets)
Crunch (3 sets)
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Thursday Back/biceps
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Pulldowns (3 sets)
Seated row (3 sets)
Dumbell rows (2 sets)
Hyperextensions (3 sets)
Shrugs (3 sets)
Barbell curls (3 sets)
Hammer curls (2 sets)
Cable curls (2 sets)
Dumbell curls (3 sets)
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Friday Hamstrings/calves/chest
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Leg curls (3 sets)
Stiff leg deadlift
Standing calf raises
Seated calf raises
Bench press (3 sets)
Incline dumbell press (2 sets)
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Saturday Abs/triceps
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Triceps Kickback (2 sets)
Crunch (3 sets)
Skullcrushers
Leg raises
I stole it somewhere else :S with few modifications, any ideas?
(I do MMA work outs for atleast 30 minutes everyday + follow protein freindly diet (eggs/potatoes/veggies/yogurt/greatine/milk/etc).
My bicep is best muscle right now and tricep/back/legs lag behind more then others.
(For example, dumbells bench press = 35/ea arm, curls 45LB/ea arm, triceps skull crushers 45LB both hands (estimates))
I'm little chubby in lower stomach (bitch to loose), my top two abz are visible slightly. I'm not fat/chubby. My body improved about 35% over 3 weeks of working out and eating right and doing my 'random' work outs. (lotery what im going to work today) so I developed above routine to help me gain even more.
Please suggest changes and provide feedback.
Thank you.
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Results 1 to 11 of 11
Thread: How is my routine?
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03-28-2005, 07:55 PM #1
How is my routine?
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03-28-2005, 07:57 PM #2
Oh on sunday I'm planning to work each group really low (5 reps per muscle in the morning) and do martial arts for about 1 hour total (30 min 2pm 30min 6pm).
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03-28-2005, 08:06 PM #3Registered User
- Join Date: Jan 2005
- Location: Charleston, SC
- Age: 60
- Posts: 429
- Rep Power: 485
Routine
I guess it depends on your own individual goals, which we dont know so its kind of hard to give you feedback on your routine. I will say, just a general thought, that there does not seem to be a whole lot of basic, compound movements, ie, squats, overhead press, dips, rows, deadlifts, cleans, etc and if I had to offer some advice, it would be to include the basics ( with some variations) as much as possible.
Keith
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03-28-2005, 08:20 PM #4I <3 Physical therapy
- Join Date: Feb 2005
- Location: texas
- Age: 39
- Posts: 342
- Rep Power: 239
not split very well at all. you have biceps/ tricep on monday and then tuesday chest/ shoulders. you use tricep when doing chest so you don't get 48 of rest for those body parts.Originally Posted by jkdman
try monday- legs
tuesday- chest and abs
thursday- back and biceps
friday- shoulders and triceps.
add abs and cardio wherever you want.
good luck joe"To live a pure unselfish life, one must count nothing as one's own in the midst of abundance."
-Buddha
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03-28-2005, 08:26 PM #5I sleep on a meathook
- Join Date: Dec 2003
- Location: Mississauga, Ontario, Canada
- Posts: 362
- Rep Power: 611
I'm always very leery about week-long routines where lifting occurs on a daily basis. If you're looking to add bulk/mass, then you should under no circumstances train back-to-back days. Train on alternating days, and rest on your days off, with a good two days of rest once your cycle is done, and then begin again. That's for bulking. You should be eating the house down on your rest days. Also, if you're bulking, don't load up your workout days with too many excercises. Compunds will form the meat of your program. Add isolations as you see fit, but don't over do it. It's no fun to bang out a few hard and heavy sets of deadlifts and rows, and then have no energy for the rest of the session. Less is more.
If you're cutting, however, you won't be adding much muscle, but rather, maintaining what you've got by tweaking caloric intake and increasing cardio, in order to shed bodyfat.
Remember that you're either bulking or cutting. There is no such thing as building any appreciable amount of muscle while losing bodyfat, unless you're genetically gifted, or you're on gear. You might indeed put on a bit of size, but that will be a pittance compared to what a proper bulking/cutting routine can do for you.
So, tell us your exact goals.Last edited by iron_on_my_mind; 03-28-2005 at 08:31 PM.
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03-28-2005, 08:31 PM #6Registered User
- Join Date: Sep 2004
- Location: United States
- Posts: 257
- Rep Power: 1036
you need to get back to the basics. Plus thats way way tooooo much volume. Your goin to be overtrained in no time. if your looking for strength for mma fighting you need to get on a good powerlifting routine. I would reccommend either Westside or follow the BFS program for wrestling.
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03-30-2005, 06:46 AM #7
OK, thank you for suggestions here is my new plan, please do not hurt me this is a new thing for me (to plan everyone I'm doing that is):
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Monday Triceps/biceps
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Kickbacks (3 x 10)
Barbell Triceps Extension (3 x 10)
Hammer Curls <3 x 10)
Barbell Curls <3 x 10>
Dumbbell Bicep Curl <3 x 10>
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Tuesday Chest/shoulders
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Decline Dumbbell Bench Press <3 x 10>
Decline Dumbbell Flyes <3 x 10>
Front Dumbbell Raise <3 x 10>
Dumbbell Shrugs <3 x 12>
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Wednesday Quads/abs
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Decline Crunch + 10LB Plate <3 x 10>
Decline Oblique Crunch <4 x 10>
Decline Reverse Crunch <3 x 10>
Barbell Deadlift <3 x 10>
Barbell Full Squat <3 x10>
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Thursday Back/biceps
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Barbell Curls <3 x 10>
Upright Barbell EZ-BAR row <3 x 10>
Upright Barbell Row <4 x 10>
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Friday Hamstrings/calves/chest
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Dumbbell Lunges <4 x 10>
Standing Barbell Calf Raise <4 x 10>
Floor dumbbell press <3 x 10>
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Saturday Abs/triceps
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Triceps Kickback (2 sets)
Crunches (4 sets)
Skullcrushers
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Sunday MMA
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Stretching
Drills
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Diet
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Meal 1 (Pre workout) - Two egg omlette with lettuce, 1-2 glasses of milk, creatine shake.
Meal 2 - (Post work out) Protein shake, baked potato
Meal 3 - (Pre college) Baked potato, 1-2 glasses of milk
Meal 4 - (Post college, pre sleep) Two boiled eggs, lettuce, 1-2 glasses of milk, omegas
Daily: 8 Glasses of water/green tea.
You may notice lack of tuna/vegi/fruits I do not have them always avaible but if they are i will include
them in my diet so it varies.
The roblem is that I have to work out before 11PM due to my evening college, (wake up, workout, shower, work, college, sleep)
As you can see my diet span is pretty affected by my daily life.
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Goal
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To get more muscle mass, without becoming chubby (yeah :\) then start cutting before summer hits the fan.
Thank you.
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03-30-2005, 06:50 AM #8Registered User
- Join Date: Jun 2004
- Location: Ottawa
- Age: 41
- Posts: 4,777
- Rep Power: 884
You say your biceps are your best part and tris are your worst...yet you are working the biceps harder???
I am not trying to be better than you, just better than myself
BB jiu jitsu team 2009
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03-30-2005, 07:09 AM #9
That's correct, but I work them harder because they are easier to work now and I like working them out
I can go and do every bicep exercise with good weights and not get tired while I get tired after working my tri's a bit with OK weight.
So I just add little more work to my biceps so they don't feel left out.
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03-30-2005, 07:21 AM #10Registered User
- Join Date: Jun 2004
- Location: Ottawa
- Age: 41
- Posts: 4,777
- Rep Power: 884
If you keep working your biceps, your triceps will always be lagging. Your arms won't look as good. I suggest just doing maintence work on your biceps and build the triceps.
I am not trying to be better than you, just better than myself
BB jiu jitsu team 2009
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03-30-2005, 07:24 AM #11
Will removing Barbell Curls <3 x 10> from Thursday sound good?
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