My New Routine - Can You Take A Look Plz

[-[Hades]-]

Heya,

I have been training for a while(2/3 months) just going around the
gym useing the equipment and so on. I have got used to going regularaly
and now feel ready now to start a propper program.

I've come up with this and would like your input.

Sunday - Arms\Abs
	Alternate Bicep Curls - 4 * 8
	Hammer Curls - 4 * 8
	Cable Curls - 4 * 8
	Upright Dips - 4 * 6
	Cable Push Downs - 4 * 8
	Dumbbell Wrist Curls - 4 * 6
	Standing Wrist Curls - 4 * 6
	Crunches - 2 * 12
	Twist Crunches(2 sets left, 2 right) - 2 * 12 


Tuesday - Chest\Leg
	Incline Dumbbell Press - 4 * 8
	Incline Bench Press - 4 * 8
	Flat Dumbbell Press - 4 * 8
	Flat Bench Press - 4 * 8
	(My gym aint to hot on leg machines, but here are 2/3 I can use) 4 * 8


Thursday - Back\Shoulders
	Dumbbell Shrugs - 3 * 15
	Standing Dumbbell Raises - 4 * 8
	Seated bent Over Lateral Raises - 4 * 8 alternate weekly Standing bent Over Lateral Raises - 4 * 8
	Standing Dumbbell Press 4 * 8 - alternate weekly Seated Dumbbell Press - 4 * 8
	Cable Pull Downs - 4 * 8

Monday seems like allot but there are really only 3 bicep, 2 tricep, 2 forearms and 1 Ab, so maybe
It won't be as much as it looks.

So what do you think ? ?


Cheers,

H.

 

[Maximum Intensity]

Don't have time to give a detailed critique, but here is what I see right off the bat:

1. You are doing 12 sets for bis and 8 sets for tris. Your tries make up 2/3 of your arms mass -- you need to be doing more work for you tris than for your bis.

2. In my opinion, 12 sets is to many sets for your bis.

3. You are doing tris the day before you do chest -- this will take away from your chest workout. Do chest first.

4. 16 sets is a hell of a lot of sets for a chest workout.

5. I don't know know how you are going to effectively work chest and legs on the same day. My advice -- split them up.

6. You do a lot of work for shoulders but very little for back. Look at the size of the two muscles -- you need to put some of the energy you place into your shoulders and work back.

Do a search on this site and look from training routines -- you will find some every effective ones.

 

[-[Hades]-]

ok, thnx for input.

Revised workout -

Tuesday - Chest
	Incline Dumbbell Press - 3 * 8
	Incline Bench Press - 3 * 8
	Flat Bench Press - 3 * 8


Sunday - Arms\Abs
	Alternate Bicep Curls - 3 * 8
	Cable Curls - 3 * 8

	Upright Dips - 3 * 6
	Cable Push Downs - 3 * 8
	Dumbbell Triceps Extensions - 3 * 8

	Dumbbell Wrist Curls - 3 * 6
	Standing Wrist Curls - 3 * 6

	Crunches - 2 * 12
	Twist Crunches(2 sets left, 2 right) - 2 * 12 


Thursday - Back\Shoulders
	Dumbbell Shrugs - 3 * 15

	Standing Dumbbell Raises - 3 * 8
	Seated bent Over Lateral Raises - 3 * 8 
	Standing Dumbbell Press 3 * 8

	V-Bar Pull-downs - 3 * 8 
	Lat Pull-downs - 3 * 8 
	Pull-ups - 3 * 6
	Hyper Extensions 3 * 8

how about that ?

 

[The Dude]

Legs, legs, legs...find a way to work them. Chest by itelf? Put shoulders with chest and do back by itself. It's a much bigger and complex group of muscles.

LEGS!

 

[-[Hades]-]

ok, heres MK3,

Legs are in there now, shoulders are now done with chest and legs with back.

Sunday -  Chest\Shoulders
	Incline Dumbbell Press - 3 * 8
	Incline Bench Press - 3 * 8
	Flat Bench Press - 3 * 8

	Standing Dumbbell Raises - 3 * 8
	Seated bent Over Lateral Raises - 3 * 8 
	Standing Dumbbell Press 3 * 8

	Dumbbell Shrugs - 3 * 15


Tuesday - Arms\Abs
	Alternate Bicep Curls - 3 * 8
	Cable Curls - 3 * 8

	Upright Dips - 3 * 6
	Cable Push Downs - 3 * 8
	Dumbbell Triceps Extensions - 3 * 8

	Dumbbell Wrist Curls - 3 * 6
	Standing Wrist Curls - 3 * 6

	Crunches - 2 * 12
	Twist Crunches(2 sets left, 2 right) - 2 * 12 


Thursday - Back\Legs
	 V-Bar Pull-downs - 3 * 8 
	 Lat Pull-downs - 3 * 8 
	 Pull-ups - 3 * 6
	 Hyper Extensions - 3 * 8
	
	 Dumbbell Squats - 3 * 10 OR  Leg Press - 3 * 10
	 Calf Raises - 3 * 10
	Hack Squat Calf Raises - 3 * 10

 

[maxellyz]

it looks ok,

do you have time to train more than three times a week.

 

[oats]

Look at making these changes

Chest

5 x 6-8 flat bench
4 x8-10 Incline bench
2 x 15 incline dbell

Legs

6 x 6-8 Squats or leg press
4 x 12-15 leg extensions
4 x 12-15 leg curls
3 x 15 calfs
once you get going I would do both squats and leg press 6 sets squats and 4 leg press.

Back

5 X 6-8 seated rows
4 X 8-10 Pull downs
3 x max chins
3 x 12 hyper ext

Don't do legs on back day, same reason for not doing them with chest.

Just my .02 hope it helps

 

[oats]

Look at making these changes

Chest

5 x 6-8 flat bench
4 x8-10 Incline bench
2 x 15 incline dbell

Legs

6 x 6-8 Squats or leg press
4 x 12-15 leg extensions
4 x 12-15 leg curls
3 x 15 calfs
once you get going I would do both squats and leg press 6 sets squats and 4 leg press.

Back

5 X 6-8 seated rows
4 X 8-10 Pull downs
3 x max chins
3 x 12 hyper ext

Don't do legs on back day, same reason for not doing them with chest.

Just my .02 hope it helps

 

[goahead]

one of the better splits posted by one of the Bro's
I adopted (with some modifications):

ORIGINAL:
--------------------------------------------------------------------
Greetings, Here is a routine that I have used for sometime with great results.
4 days on 1 day off.

day 1 chest/traps
day 2 bi/tris
day 3 legs
day 4 back/shoulders
day 5 off
start over again.....
I have tried soo damn many routines and this one is the one i come back to.
Let me know if you try it.
see ya

-------------------------------------------------------------------
MODIFIED:



day 1 chest/traps/forearm
day 2 bi/tris/wrist
day 3 quads/calves/wrist
day 4 upper/midback/rear delt/wrist
day 5 lowerback/hamstrings/calves/forearm
start over again.....

As you can see no off days, but everything is well spaced out and sometimes i feel like taking a off day, and eat anything i can get my hands on...

I emphasized forearm/wrist training lately as they need to catch up with 19" upper arms

ABs every other day (pre-breakfast at home, so it doesn't make my workout later that day after work too long) and during summer i throw in 3 sessions a week pre-breakfast cardio along with eca stacks and chromium picolinite)

----------------
Just say N2o
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[goahead]

I forgot:

front / side - delts on lower-back/hamstrings day

I know, You are not supposed to train delts the day before chest but you know what? It workz for me....

DOM takes place after 48-72 hours so if I was to train delts the day after chest I would be really in trouble