How's this routine?

[Zade]

Hi,

I'm just beggining BB, and was wondering what u guys thought about this routine...

MONDAY:
Biceps,Back,Abs.
TUESDAY:
Rest.
WEDNESDAY:
Quads,Hams,Calfs.
THURSDAY:
Triceps,Chest,Abs.
FRIDAY:
Rest.
SATURDAY:
Forearms,Shoulders,Traps,Abs.
SUNDAY:
Rest.

Any suggestions on how to improve this or does it look ok?

Thanks.

 

[louden_swain]

Make sure that you work the large muscles before the smaller ones:

Back then Biceps, Chest then Triceps, Delts then Triceps,
Legs before lower back, forearms and abs should be done after the major muscles are trained.

 

[Zade]

Thanks

 

[nikkita]

the split looks ok, which exercises do you include?

 

[Zade]

Ok here my exercises..

MONDAY:
"""""""
PREACHER CURLS
HAMMER CURLS
CONCENTRATION CURLS
DECLINE SIT-UPS
AB MACHINE
AB ROLLER CRUNCHES
HYPEREXTENSIONS

WEDNESDAY:
""""""""""
LEG EXTENSIONS
LEG CURLS
CALF RAISES
SQUATS

THURSDAY:
"""""""""
BENCH PRESS
BUTTERFLYS
CLOSE GRIP BENCH
SIT-UPS
FRENCH PRESS

SATURDAY:
"""""""""
MILITARY PRESS
UP-RIGHT ROWS
SIT-UPS
SHOULDER RAISES
SHRUGS
AB MACHINE
AB ROLLER MACHINES

And one more thing, when i do, say my chest, should i do all the chest exercises first and then all my tricep exercises?
Or should i mix them up a bit?

 

[Liberator]

Hey bro

Can you post your sets/reps too so people can help you out? You might be overtraining. Also in what order will you do the exercises? Is it in the order you have posted above?

Chest is usually one of the most difficult body parts to grow, so personally I would put that as the first exercise of the week when your fresh, rather than bis, since bis get stimulation from your back workout, I would move them further back in order of priority.

Legs take alot of stamina and they are extremely important for growth, so you want to hit them quite early too, I would move that to Tuesday.

Why dont you do something like this:

MON : CHEST/TRIS
TUES: LEGS
WED : OFF
THURS : BACK/BIS
FRI: SHOULDERS

or

MON : CHEST/TRIS
TUES : BACK/BIS
WED : OFF
THUR: LEGS
FRI: SHOULDERS

or

MON: LEGS
TUES: CHEST/TRIS
WED: OFF
THURS: BACK/BIS
FRI: SHOULDERS

etc

That way your weekends are free and your workout are less likely to get disrupted.

For chest you want to try to order your exercises so they stimulate the muscle differently, so something like: BENCH PRESS, INCLINE DB PRESS, DB FLYES, DIPS. Close grip will benefit your tris more than your chest.

Also, wheres your back exercises? Looks like you missed them out.


Just my opinion, not necessarily the right one.

 

[Zade]

I usually do 3 sets of 10 for every exercise (apart from abs and stuff).
The reason why i haven't got that much back exercises in is because i am a bit stuck for them, i could do with someone telling me a few exercises...

 

[louden_swain]

I do appraise your efforts, but I see a few problems with this routine. Here are my suggestions:

1. On Monday, I see that you are scheduled to train back, but the only exercise I see is hyperextensions. What about your lats? You need more back work. How about this:

T-Bar Rows - 3 x 10,8,6
Seated Pulley Rows - 3 x 10,8,6
Chins (Wide or Narrow Grip) 3 x failure
Deadlifts - 3 x 10,8,6 or Hyperextensions - 2 x 25

2. I am a little confused about the order of your exercises. It appears that you are working your quads and hams, then you jump to calves, then back to quads. Always start your leg workout with squats. Also look at your Thursday and Saturday routines. . . you have the same problem.

3. What about incline work for your chest? Bench Presses are good for building strength and power, but you must incorporate an incline (dumbbell or barbell) movement to train the pectoral muscles that surround the clavicles and sternum. Inclines will also add incredible depth to the chest.

4. YOU MUST TRAIN LARGE MUSCLES BEFORE SMALL MUSCLES!!! Think about this. . .the arms are weak links. If you train your arms first and fatigue the triceps. . .how do you expect to bench heavy? The same applies to the biceps, you will not be able to pull heavy weights if the biceps are fatigued.

5. Keep everything simple! That applies to training, eating, and sleeping. If you want strength, you must fuel the body with the proper nutrition. If you don't, you will become frustrated for little gains in strength and size if your nutrition is substandard. Also get plenty of rest. Staying up until 2 or 3 AM is not good for the body!!

I hope this will help you.

 

[Zade]

Thanks for the advice people It helped me a lot.

 

[Liberator]

Personally, I would do:

CHINS 4xfailure
T-BAR 3x8-10
LAT PULLDOWNS 2x8-10
STD PULLEY ROWS 3x10-12

That way your ordering the hardest most compound based movements first and also the higher reps will allow you to get a feel for the exercise, concentrating on form more than weight. How you order them is up to you though.

You can always lead with Chins one week and the next do Deadlifts, but deadlifting and squatting effectively in the same week is hard work at first, especially on your lower back.

Take a note pad when you goto the gym, write everything down you achieve for that day, thats reps you got and weight, against your target reps (3x10-12 etc).

Why not re-write your routine including reps, sets and order of execution and then re-post it so everyone can have a look at it.

Have you posted your diet on the diet board?

 

[Zade]

Ok, here is my edited routine also with my sets & reps.
The reason why i have rowing machine in at the beggining of every workout is becoz i use it for a warm-up.

MONDAY:
""""""""""
ROWING MACHINE - 50CALS
HYPEREXTENSIONS - 2x25
CHIN-UPS - 3x5
UP-RIGHT ROWS - 3x10
T-BAR ROWS - 3x10
PREACHER CURLS - 3x10
HAMMER CURLS - 3x15
CONCENTRATION CURLS - 3x10
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

WEDNESDAY:
""""""""""""""
ROWING MACHINE - 50CALS
SQUATS - 3x15
LEG EXTENSIONS - 3x10
LEG CURLS - 3x10
CALF RAISES - 4x15

THURSDAY:
""""""""""""
ROWING MACHINE - 50CALS
BENCH PRESS - 3x10
INCLINE BENCH - 3x10
BUTTERFLYS - 3x10
CLOSE GRIP BENCH - 3x10
FRENCH PRESS - 3x10
PULLDOWNS - 3x10

SATURDAY:
""""""""""""
ROWING MACHINE - 50CALS
UP-RIGHT ROWS - 3x10
MILITARY PRESS - 3x10
SHOULDER RAISES - 3x10
SHRUGS - 3x10
WRIST CURLS - 3x20
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

 

[strong island]

Ok, here is my edited routine also with my sets & reps.
The reason why i have rowing machine in at the beggining of every workout is becoz i use it for a warm-up.

MONDAY:
""""""""""
ROWING MACHINE - 50CALS
HYPEREXTENSIONS - 2x25
CHIN-UPS - 3x5
UP-RIGHT ROWS - 3x10
T-BAR ROWS - 3x10
PREACHER CURLS - 3x10
HAMMER CURLS - 3x15
CONCENTRATION CURLS - 3x10
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

WEDNESDAY:
""""""""""""""
ROWING MACHINE - 50CALS
SQUATS - 3x15
LEG EXTENSIONS - 3x10
LEG CURLS - 3x10
CALF RAISES - 4x15

THURSDAY:
""""""""""""
ROWING MACHINE - 50CALS
BENCH PRESS - 3x10
INCLINE BENCH - 3x10
BUTTERFLYS - 3x10
CLOSE GRIP BENCH - 3x10
FRENCH PRESS - 3x10
PULLDOWNS - 3x10

SATURDAY:
""""""""""""
ROWING MACHINE - 50CALS
UP-RIGHT ROWS - 3x10
MILITARY PRESS - 3x10
SHOULDER RAISES - 3x10
SHRUGS - 3x10
WRIST CURLS - 3x20
DECLINE SIT-UPS - 4x25
AB MACHINE - 3x15
AB ROLLER CRUNCHES - 4x25

my workout split the past few weeks;

1. Chest Calves
2. Thighs
3. Forearms Bis Tris
4. OFF
5. Delts Traps Calves
6. Back Deadlifts

Was using a four day split for a long time. The five day allows me to give my calves plenty of attention without spending an hour and a half in the gym. Last few weeks I have been pounding my calves with a lot of volume and it is paying off

If you are only going to do 4 sets for calves ..dont bother. They will laugh at you.

Don't do upright rows on back day.

You are doing nine sets for back(really six) and nine sets for bis. This does not make sense. If you are just starting keep bis to six intense sets. Over the next few months bump up the sets little by little.

That leg routine will do for a few weeks ,,, but you will eventually need more sets. You can add more squats or some leg presses eventually. Remember to do at least 3 sets of warm up before doing squats. And the best advice I can give you is...don't sacrifice form for more weight. Learn to do squats perfectly.

Again you are doing the same sets for chest and tris. Do six for tris but eventually you will add more for both.

And do presses first on shoulder day.

Again ..if your calves are weak. Do them twice a week and hit them with a lot of sets. Start off with nine sets twice a week.

 

[Zade]

Thanx man, that cleared a lot of things up for me

 

[moosecles]

what do you guys think of this split

mon- chest/bis
tue - legs
wed - off
thurs - back/traps
fri - delts/tris