My Routine.

[sirskeletron]

Ok first off I am 175lbs 6 foot and have been working out for about 10
months now... I started out benching 120 pounds now I am benching 205..
So i am improving ok so far, mainly I just want some educated opinions
on what I was doing and if it would be better to bump it up a notch or
down or stay the same and I think I may be doing too much on my
forearms.. Anyway here's my split and routine...


M - Upper Body
Tu - Lower Body
W - Off
Th - Upper Body
F - Lower Body
Weekends - Off


Upper Body
Sets Exercise
1 Flat Bench *
1 Incline Bench *
1 Weighted Dips *
1 Military Press *
1 Upright BB Rows *
1 Bent-over BB Rows *
2 Pull-ups (1 set underhand 1 overhand) *
1 Shrugs (20 reps)
1 DB Flyes (12 reps)
2 Bicep Curls (1 set overhand 1 underhand) *
1 Tricep Pushups (or tricep pulldowns) (12 reps)
2 Wrist Curls (1 set underhand and 1 overhand) (12 reps)


Lower Body
Sets Exercise
2 Squats (10 reps)
1 Stiff-legged Deadlift (10 reps)
1 Weighted Crunches (12 reps)
1 Weighted Full Twisting Sit-ups (hang upperbody off side of bench to
stretch abs more [Don't know what the exercise is called though?]) (12 reps)
1 Leg curls *
1 Calve raises (12 reps)

* = to Failure

I Do most of my exercises to failure and keep my rep range between 6 and 12 so I fail between those reps. Once I can do an exercise 12 reps then I add weight to keep reps between 6 and 12.


So what do You think? I plan on doing a cycle (juice) and I
know you're suppose to definately bump it up then so I was going to do
both the upper and lower body workouts in one day, 3 times per week
(M,W,F) with the same amount of sets and stuff. Would that be wise,
huh?

What about the smaller exercises, like DB Flyes, tricep pushup/pulldown, are these doing me any good or could I cut them out because my upperbody workout is kind of long.

 

[sirskeletron]

bump

 

[Illuminati]

Ok first off I am 175lbs 6 foot and have been working out for about 10
months now... I started out benching 120 pounds now I am benching 205..
So i am improving ok so far, mainly I just want some educated opinions
on what I was doing and if it would be better to bump it up a notch or
down or stay the same and I think I may be doing too much on my
forearms.. Anyway here's my split and routine...


M - Upper Body
Tu - Lower Body
W - Off
Th - Upper Body
F - Lower Body
Weekends - Off


Upper Body
Sets Exercise
1 Flat Bench *
1 Incline Bench *
1 Weighted Dips *
1 Military Press *
1 Upright BB Rows *
1 Bent-over BB Rows *
2 Pull-ups (1 set underhand 1 overhand) *
1 Shrugs (20 reps)
1 DB Flyes (12 reps)
2 Bicep Curls (1 set overhand 1 underhand) *
1 Tricep Pushups (or tricep pulldowns) (12 reps)
2 Wrist Curls (1 set underhand and 1 overhand) (12 reps)


Lower Body
Sets Exercise
2 Squats (10 reps)
1 Stiff-legged Deadlift (10 reps)
1 Weighted Crunches (12 reps)
1 Weighted Full Twisting Sit-ups (hang upperbody off side of bench to
stretch abs more [Don't know what the exercise is called though?]) (12 reps)
1 Leg curls *
1 Calve raises (12 reps)

* = to Failure

I Do most of my exercises to failure and keep my rep range between 6 and 12 so I fail between those reps. Once I can do an exercise 12 reps then I add weight to keep reps between 6 and 12.


So what do You think? I plan on doing a cycle (juice) and I
know you're suppose to definately bump it up then so I was going to do
both the upper and lower body workouts in one day, 3 times per week
(M,W,F) with the same amount of sets and stuff. Would that be wise,
huh?

What about the smaller exercises, like DB Flyes, tricep pushup/pulldown, are these doing me any good or could I cut them out because my upperbody workout is kind of long.

i would ask how old you are, but your profile shows me that you are 20. anyways, you say that you just started working out 10 months ago, and you bench has gone up 85lbs, and you think that is just OK? what is it that makes you think that you are ready for steroids? is it just because you haven't got that "flex magazine" bodybuilder look yet? you haven't even put in a year at the gym yet, and you think you can make that jump. you got something coming to you. you will hear it from everyone else, figure you how to get your diet in check, and how to put together a work out, put some time in the gym, and then make that jump to using steroids. but you dont even have a years worth of time in the gym. you're gonna do whatever you want to do and nobody will be able to stop you, but forget about the juice for a couple years, and figure out you training and your diet.

 

[roidpuple]

I my self would not really like your routine...
i like to do more set per muscle... but if you have had that much imporvment..
i would not change it... if it aint broke dont fix it..
the gains you have maid are...very very good..
..what is your goal.. is it mostly size.. or strength..?

 

[MsBeverlyHills]

wow! thats alot of volume on upper body day & light on leg day. i would change it up & do a 3 day split alternating these workouts:

Workout 1
Squats – 5x8
Close Grip Bench – 4x8
Pull Ups – 2x8 Wide grip
2x8 Close grip
Shoulder Press – 4x8
SLDL – 3x10

Workout 2
Deadlifts - 1x10, 1x8, 1x6, 1x4, 1x2
Incline Bench – 4x8
Bent Over Row – 5x5
Seated Row – 4x8
Shrugs – 4x8

 

[ruggermu]

I have to agree with her that that's one crazy work load that's all over the place on your upper body day. Personnally I like to split things up a little more, but I guess like somme people have said it IS workin for ya. But to your 2nd question. You should hold of on steroids bro. You seem to still be making great gains naturally. First work on getting your diet in check and your training zeroed in.

There's no reason to pull all the rabbits out of your hat at once. Save some tricks for later.

 

[sirskeletron]

I plan on holding off for on the roids for awhile but I am going to to a cycle before I go into the military. That will be a year from now though so I have around 8 months before I start one up. Mainly I was asking these questions just to see If any of you saw something that I was maybe overtraining or undertraining or any better ideas on how I could bump it up or something..

See I used to do a split push (15 sets), pull(15 sets), and leg (15 sets) hitting each group only once a week though. That is what I started with so after a few months of that I figured I could bump it up to hitting each muscle group 2 times a week so I put both push and pull exercises into one day but cut the sets in half so in one week I would still hit the same amount of sets but twice a week. I did this also because i read on the hst website that after the first 1 or 2 sets on a body part you are just basically burning calories, is this true?

My goals are really both weight and strength I wanna get to around 350-400 in bench (one day) and around 500 squating and 550 deadlifting so I have a ways to go but like I said one day it will come..

 

[hulse]

wow! thats alot of volume on upper body day & light on leg day. i would change it up & do a 3 day split alternating these workouts:

Workout 1
Squats – 5x8
Close Grip Bench – 4x8
Pull Ups – 2x8 Wide grip
2x8 Close grip
Shoulder Press – 4x8
SLDL – 3x10

Workout 2
Deadlifts - 1x10, 1x8, 1x6, 1x4, 1x2
Incline Bench – 4x8
Bent Over Row – 5x5
Seated Row – 4x8
Shrugs – 4x8

Thanks Ms. Beverly. I came up with that split about a month ago, and now you are recommending it to someone else. That's pretty cool.

 

[sirskeletron]

how did my post get above hulses I could have sworn I read his before I wrote my last reply