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Is this routine ok?
- Thread starter rdrnation
- Start date
I would say not. The routine is somewhat vague, but I can point out a few things.rdrnation said:
1) When you do legs on Monday, do you intend to also do deadlifts when you hit the back the following day? If so, that could be a problem. Squats and deadlifts both hit many of the same muscles in the lower back and hamstrings, so a lot of people with either do back and legs on the same day or spread them out a bit further.
2) I'm not sure about 2 consecutive "push" days on Friday and Saturday. Do the triceps really need an entire workout to themselves? If so, I'm pretty sure that they are going to be beat down when you come in the next day to do shoulders. And trust me....you don't want your triceps to be exhausted when you do shoulders.
3) I personally feel that 6 days is excessive for weight lifting, although I do follow more of a powerlifting routine than a bodybuilding routine so perhaps some will disagree with me about that. I will push on Monday, pull on Tuesday, take Wednesday off, and then repeat on Thursday and Friday. I will do cardio on 2 of my off days, and I also have a full day of rest on Sundays. After 4 days of hitting the weights hard each week, I am beat.
I'm not sure what your experience level is or what your goals are, but the 5x5 is a pretty solid routine:
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
these are the exercises ive been doing, are these o.k.? all are 3/10
Legs:
leg press
angled leg press
leg extension
seated leg curl
lying leg curl
standing calf
seated calf
Back:
wide grip chins
wide lat front pulldown
one arm dumbell rows
t-bar rows
seated cable rows
Chest:
dumbell flat bench
dumbell incline bench
hammer strenghth decline
flys flat bench
Biceps:
standing widegrip barbell curls
preacher curls
dumbell preacher curls
cable curls
Triceps:
cable pressdowns
tricep press
dips
Shoulders/ Traps:
arnold presses
standing lateral raises
front dumbell raises
seated bentover dumbell laterals
hammer strength shoulder press
cable upright rows
dumbell shrugs
barbell shrugs
how would you change this? thanks
Legs:
leg press
angled leg press
leg extension
seated leg curl
lying leg curl
standing calf
seated calf
Back:
wide grip chins
wide lat front pulldown
one arm dumbell rows
t-bar rows
seated cable rows
Chest:
dumbell flat bench
dumbell incline bench
hammer strenghth decline
flys flat bench
Biceps:
standing widegrip barbell curls
preacher curls
dumbell preacher curls
cable curls
Triceps:
cable pressdowns
tricep press
dips
Shoulders/ Traps:
arnold presses
standing lateral raises
front dumbell raises
seated bentover dumbell laterals
hammer strength shoulder press
cable upright rows
dumbell shrugs
barbell shrugs
how would you change this? thanks
Well since you're asking, I would cut down on many of the iso-type exercises and focus on the big compound lifts. A few exercises that you have listed are pretty much a waste of time. For example (and this comes straight from Mark Rippetoe), if you are doing flat bench chest presses as well as overhead shoulder presses in your routine, then there is no need to do incline presses. I also follow the philosophy (and I already know that many will debate this) that dumbbell flyes are pointless.
Also, stay the hell away from ANY type of machine, and if an exercise can be done from a standing position (bicep curls, shoulder presses, dumbbell laterals, etc), then do it. Sitting down only causes further isolation of the muscle, which means less weight can be lifted, which means fewer muscles are stimulated, which means less overall muscle growth. Let your legs aid slightly in the lifts. It provides a more natural ROM...
Anyway, here is how I would re-shape your routine:
MONDAY (push)
Barbell Bench Press
Dumbbell Lateral Raises
EZ Bar Tricep Extensions
Weighted Ab Crunches
TUESDAY (pull)
Barbell Squats
Deadlifts
Chin-Ups
Hammer Curls
THURSDAY (push)
Dumbbell Bench Press
Standing Military Press (or Push Press)
Close-Grip Bench Press
Weighted Ab Crunches
FRIDAY (pull)
Front Squats
Barbell Rows
Lat Cable Pulldowns
Straight Barbell Curls
I don't know what your cardio needs are, but do that on Wednesday and Saturday. Let your body have a full day to recover on Sunday before hitting the weights hard again on Monday.
Also, stay the hell away from ANY type of machine, and if an exercise can be done from a standing position (bicep curls, shoulder presses, dumbbell laterals, etc), then do it. Sitting down only causes further isolation of the muscle, which means less weight can be lifted, which means fewer muscles are stimulated, which means less overall muscle growth. Let your legs aid slightly in the lifts. It provides a more natural ROM...
Anyway, here is how I would re-shape your routine:
MONDAY (push)
Barbell Bench Press
Dumbbell Lateral Raises
EZ Bar Tricep Extensions
Weighted Ab Crunches
TUESDAY (pull)
Barbell Squats
Deadlifts
Chin-Ups
Hammer Curls
THURSDAY (push)
Dumbbell Bench Press
Standing Military Press (or Push Press)
Close-Grip Bench Press
Weighted Ab Crunches
FRIDAY (pull)
Front Squats
Barbell Rows
Lat Cable Pulldowns
Straight Barbell Curls
I don't know what your cardio needs are, but do that on Wednesday and Saturday. Let your body have a full day to recover on Sunday before hitting the weights hard again on Monday.
rdrnation said:
thebadguy54
New member
rdrnation said:
Buy this book and read it kiddo:
RIPPETOE-STARTING STRENGTH
