i really need help with this routine

[Buddy_Christ]

i've got to make a switch from a 5x a week routine to a 3x a week one. this change is necessary as i need the recovery time in order to continue to work heavy every day. i can only hit the gym M-F, so unfortunately, an every other day routine wouldn't work.

Day 1

ATF Squats - 3x5
Stiff leg straight back deadlifts
Box Squats - 10x2
Incline db
Flat Bench BB - 3 second negatives
Arnold Press
Standing Calves - 5x12-15
Dips - 2x15 or to failure, gotta take it easy on my shoulder for a bit
Tricep Pressdowns with straight bar (less stress on shoulder than rope)
Incline situps - the twist ones, elbow to opposite knee, need to work obliques


Day 2

Pullups - 2xFailure (if i'm hitting 15 reps on both sets, i'll do them weighted)
Deadlifts - 3x5
Seated Calves - 5x12-15
DB Rows
Side Laterals
db Shrugs
Incline Curl
db Preacher Curl
Wrist Curls
Incline situps - regular, not twist


i think i'm hitting every muscle with that setup. i'd be switching back and forth between those 2 workouts.


is there a way i could break it up into a 4 day workout? like something along the lines of the way DC is set up, with days 1 and 3 hitting the same bodyparts but with different exercises, same with days 2 and 4.

i'm debating on doing incline BB and flat bench db instead of the other way around. if i could do something like this with a 4 day instead of 2 day setup, i'd do flat bb one day and incline bb the other.


comments? suggestions?

 

[UA_Iron]

http://www.bodybuilding.com/teen/derekbulk.htm

I always liked that article. I think Derek does a 5 day split working out mon-fri. That article is him bulking up and then cutting down.

I dont know what else to say about your routine as I am used to a supercomposition type workout.

 

[Illuminati]

i've got to make a switch from a 5x a week routine to a 3x a week one. this change is necessary as i need the recovery time in order to continue to work heavy every day. i can only hit the gym M-F, so unfortunately, an every other day routine wouldn't work.

Day 1

ATF Squats - 3x5
Stiff leg straight back deadlifts
Box Squats - 10x2
Incline db
Flat Bench BB - 3 second negatives
Arnold Press
Standing Calves - 5x12-15
Dips - 2x15 or to failure, gotta take it easy on my shoulder for a bit
Tricep Pressdowns with straight bar (less stress on shoulder than rope)
Incline situps - the twist ones, elbow to opposite knee, need to work obliques


Day 2

Pullups - 2xFailure (if i'm hitting 15 reps on both sets, i'll do them weighted)
Deadlifts - 3x5
Seated Calves - 5x12-15
DB Rows
Side Laterals
db Shrugs
Incline Curl
db Preacher Curl
Wrist Curls
Incline situps - regular, not twist


i think i'm hitting every muscle with that setup. i'd be switching back and forth between those 2 workouts.


is there a way i could break it up into a 4 day workout? like something along the lines of the way DC is set up, with days 1 and 3 hitting the same bodyparts but with different exercises, same with days 2 and 4.

i'm debating on doing incline BB and flat bench db instead of the other way around. if i could do something like this with a 4 day instead of 2 day setup, i'd do flat bb one day and incline bb the other.


comments? suggestions?

what are you goals for lifting? you looking for a BB routine, or a PL type of routine? how many days do you actually want to spend in the gym? you go from sayin that you have to change it from a 5x a week to a 3x a week routine so that you can continue to go heavy and recover. then you show your routine, and ask how you could take to two days you wrote out, and break it into 4 days. if you could post your goals a little better, i might be able to help you write something out.

 

[Buddy_Christ]

what are you goals for lifting? you looking for a BB routine, or a PL type of routine? how many days do you actually want to spend in the gym? you go from sayin that you have to change it from a 5x a week to a 3x a week routine so that you can continue to go heavy and recover. then you show your routine, and ask how you could take to two days you wrote out, and break it into 4 days. if you could post your goals a little better, i might be able to help you write something out.

goals are strength and size, not one over the other.

as far as days in the gym, doing 5 days a week is fine with me if i have recovery time, but the current routine didn't allow me that. if i can cut down to a good 3 day routine, that will not only allow the recovery time, but also give me some more time for school work.

the routine i was doing was a 3 day split.

A - Chest/shoulders/tris

Flat Bench
incline db
flies
dips
shrugs
tricep pushdowns

B - Back/bis/forearms

pullups
deads
pulldowns
incline curls
db preacher curls
wrist curls

C - Legs

squats
box squats
SLDL
standing calf raises
seated calf raises

i think that's everything.

it went like this (X = day off)

ABCAB XX CABCA XX BCABC XX

my lower back was getting tortured as well as my shoulder. i have an AC strain in my left shoulder (don't ask what the AC is, i can't remember). i back off when it starts to hurt, but a rest day between lifting days will help out a lot more. i also noticed how much more a rest day did for me during this past week. i took T and TH off as i had other things i needed to do. my squats felt a lot better on Wednesday and my deadlifts were a lot easier on Friday. my shoulder wasn't bothering me nearly as much either, which is always a plus.

i've done a 3 day split like this before, some exercises different, and it worked out great. i figured i'd go back to it since it worked so good, but i'm going a lot heavier now and i'm having a harder time keeping up every day. i've also done 5x5 and i don't want to go back on that program. i had to add a 2nd leg day to 5x5 or else my legs would not of grown at all. my arms barely grew during the course of many months on 5x5. my bench went up, but my chest didn't grow like it could have during that time period.

did i nail it all?

 

[Illuminati]

goals are strength and size, not one over the other.

the routine i was doing was a 3 day split.

A - Chest/shoulders/tris

Flat Bench
incline db
flies
dips
shrugs
tricep pushdowns

B - Back/bis/forearms

pullups
deads
pulldowns
incline curls
db preacher curls
wrist curls

C - Legs

squats
box squats
SLDL
standing calf raises
seated calf raises

if you want a 3 day a week routine, what is wrong with what you already got? although, i would throw in more tricep work. and on your leg day, keep it to either regular squats, or box squats. chose one or the other. same with the calf raises. i would chose to do them either standing or seated. then throw in some leg ext and leg curls. you could do it up like this...

Monday
routine B

Tuesday
routine A

Friday
routine C

all other day, would be off days. this would allow for more than sufficient recovery days, and give you lots of spare time for homework.

you stated that your lower back was getting tortured. this could be due to the fact that you were doing deads and squats on back to back days. both of which put lots of strain on the lower back region. this is why when you did your squats on a wed, and the deads on a fri, your deads were a lot easier.

if you want a 4 day a week routine, you could find a split were you would work out on a mon/tue/thur/fri. hitting the same muscle groups on mon/thur and tue/fri. for example:

Mon/Thur
chest/tri's/lats

Tue/Fri
Legs/Bi's
on these days is where you should alternate you squats and deads.

hit me up if you want some more help on a 4 day/week routine.

 

[Buddy_Christ]

if you want a 3 day a week routine, what is wrong with what you already got? although, i would throw in more tricep work. and on your leg day, keep it to either regular squats, or box squats. chose one or the other. same with the calf raises. i would chose to do them either standing or seated. then throw in some leg ext and leg curls. you could do it up like this...

Monday
routine B

Tuesday
routine A

Friday
routine C

all other day, would be off days. this would allow for more than sufficient recovery days, and give you lots of spare time for homework.

you stated that your lower back was getting tortured. this could be due to the fact that you were doing deads and squats on back to back days. both of which put lots of strain on the lower back region. this is why when you did your squats on a wed, and the deads on a fri, your deads were a lot easier.

if you want a 4 day a week routine, you could find a split were you would work out on a mon/tue/thur/fri. hitting the same muscle groups on mon/thur and tue/fri. for example:

Mon/Thur
chest/tri's/lats

Tue/Fri
Legs/Bi's
on these days is where you should alternate you squats and deads.

hit me up if you want some more help on a 4 day/week routine.

i could've taken the setup i had and spread it over the course of a full week, but i'd like to hit each muscle twice a week, or at the very least, twice one week and once the next.

what do you suggest for a 4 day then? i'd like to hit chest twice a week, incline bb one day, flat bb the other. i'd be comfortable with doing box squats on monday, deadlifts tuesday, then full squats and SLDL on another day. i'll be fine with that, as i've done that before.

 

[crew9]

try cornholios "old school" program in the training methods sticky

 

[Buddy_Christ]

well, as i already knew (but needed today to reinforce it) i need to back off on upper body work. i'm still trying to lift just as hard as if i'm not injured and i'm going to end up hurting myself if i don't back off. i can feel some pain while benching, and after i'm done with that, the rest of workout suffers completely.

time to start listening to my body some more.

still going to work upper body, but i need to back off on the weight and go lighter with more reps.

i've got a 4 day routine i'm trying to hash out right now. i'll post it up later on this evening when i've got some more time.