OK lets do some editing
My Workout routine. Any Ideas?
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Well, first off I should say that I am in ROTC, and I PT with them M,W,and F.
(What this tells me is that you are taking care of the cardio so there is no real need to beat the hell out of that. So the focus should be on the compound movements to build and define the body)So I do an enormous amount of running. I do manage to get in the gym M,W,and F night though. I would like some advice. Here Is my routine.
These are my personal thoughts that follow so take them as you will.
The first thing that I see is that you are not in the gym frequently enough. Three days a week doesn’t cut it. You did not declare you goals so I have no idea what you are working for but for almost any reasons three days is not going to be enough.
Second your splits are fucked up. Chest, Tris and abs on the same day is ok but you need to concentrate on the primary group for growth. Adding Tris on a chest day is ok but you will not enjoy the growth you would if you were to put arms, tris and bis, on their own day. Say like a Thursday or a Tuesday.
Third you are not performing enough sets for your body parts. If you do the math on a chest day you are getting only 9 sets in. How do you expect any change with that? A good rule of thumb for any kind of body builder is to use at least 20-25 sets for each body part. If you are a power lifter you will still perform a lot of sets with fewer movements and longer rest time. Either way you need to up the sets.
Fourth I would add flat bench back in. I don’t think that it is any thing to do with ego at all. Flat bench will help to define the dead spot you are going to develop from doing inclines and declines. Flat bench is your core movement for power in your chest and should always be included in a chest day in some fashion whether dumb bell, machine, hammer, or free bar always do it. If you insist on doing a chest, tri, abb day I would do something like this.
Fifth I’m not seeing a damn thing here for shoulders. Nothing at all, how come? Add them in or you will suffer from some serious issues in looking weird as hell in a couple of years.
This is your current routine:
Monday: Chest triceps and abs.
1. Decline: 3 sets
2. Incline: 3 sets
3. Tricep Press: 3 sets
4. Dips: 3 sets sometimes weighted
5. Butterfly: 3 sets
6. Abs: mix it all up
This is something like what I would recommend:
Monday
Chest:
1: Flat bench (free bar, dumb bell or hammer strength)
1 warm-up X 15-20 reps 4 Work sets X 10-12 reps
2: Incline Bench (free bar, dumb bell or hammer strength)
4 Work sets X 10-12 reps
3: Decline (if you must (free bar, dumb bell or hammer strength))
4 Work sets X 8-12 reps (your going to start to fatigue here)
4: Flys (machine, cable or dumbbell)
4 work sets X 12-15 reps (lighter weight focus on the stretch of the muscle)
Tricepts:
1: Cable press downs
1 warm-up X 15-20 reps 4 work sets (heavy) X 10-12 reps
2: Skull crushers (EZ bar)
4 work sets X 10-12 reps
3: Press downs (machine or bard dips)
3-4 work sets X 15-20 reps (high reps here are good)
4: One arm skull crushers W/Dumb bell (optional) (this is good for blood volume)
3-4 Work sets X 12-15 reps
Abs:
Do what you like I hate working these damn things.
This is your current routine:
Wednesday:
1. Iso Curls
2. Hammer Curls
3. Arnold Presses
4. Shoulder Presses
5. Lat Pull downs
6. Seated Pull throughs(rows)
7. Pull over machine (you start with your arms behind your head and the finish up around your knees)
8. Abs
This is something like what I would recommend:
Wednesday:
Back:
1: ¾ dead lifts
1 Warm-up X 15 reps 4 work sets X 10-12 reps
2: Bent over Bar Bell Rows (Olympic Bar)
3-4 Working sets X 10-12 reps (focus on form and good range of motion)
3: Singe arm Dumb Bell Rows
3-4 Working Sets X 10-12 reps (focus on form)
4: Lat Pull-Downs
3 Working sets X 10-12 reps
Biceps:
1: Hammer Curls
1 Warm-up set X 15 reps 3 working sets X12-12 reps
2: Alternating Dumb Bell Curls
3-4 Working sets X 10-12 reps
3: Standing curls (EZ Bar or Olympic Bar)
3-4 Working sets X 10-12 reps (heavy
4: One arm Preacher Curls or concentration curls
3-4 Working sets X 10-12 reps
This is your current routine:
Friday:
1. Squats
2. Single Leg presses
3. Leg extensions
4. Legs Curls
5. Seated Calf Raises
6. Abs
This is something like what I would recommend:
Friday:
1: Squats (deep with good form)
1 Warm-up set X 15 reps 4 working sets (heavy) X 10-12 reps
2: Single leg presses (leg press or smith machine)
3-4 Working sets X 10-12 reps
3: Hack Squat
3-4 Working sets x 10-12 reps
4: Leg Extension
3-4 Working sets X 10-12 reps
5: Seated Calf raises
4 sets X 20 reps
6: Standing Calf Raises
4 sets X 20 reps (super set with bent over calf machine or something similar)
Optional:
Good girl/Bad Girl (Inner / Outer thigh) machines 3 sets X 20 reps
Additionally I would throw in at least two extra day a week either Tuesday/Thursday or Thursday / Saturday. Personally I never work out on Sunday. But this is what I would do then.
This is your current routine:
Tuesday:
This is something like what I would recommend:
Tuesday:
Shoulders:
1: Seated Military presses (front or back depending on what your body can handle)
1 Warm-up set X 15 reps 3-4 work sets X 10-12 reps
2: Side lateral raises
3-4 sets X 10-12 reps (heavy)
3: Front Shoulder raises
3-4 sets X 10-12 reps
4: Rear Delts (dumb Bell or machine)
3-4 sets X 10-12 reps
5: Pull-ups
3 sets X burnout
This is your current routine:
Saturday:
This is something like what I would recommend:
Saturday:
Hamstrings:
1: Straight leg dead lifts
1 Warm-up X 15 reps 3-4 Work sets X 10-12 reps
2: Lying Leg Curls
3-4 work sets X 10-12 reps (heavy)
3: Seated leg Curls
3-4 Work sets X 10-12 reps
4: Dumb Bell Lunges
3-4 work sets X 30 reps (walking down and back 15 steps 1 step = 1 rep)
Bi’s and Tri’s:
Throw in additional bicep and tricep work on this day as well. I frequently double up on my arm days or I will do my arms on their own day. What ever your preference. By doing this you will manage to target the group a bit more effectively than if you work them on a day with another body part that utilizes the group.
Something to keep in mind is that variation is the essence of life. When you are in they gym try mixing and matching various exercises for body parts. Do not let yourself get stuck into a pattern. If this happens progress will slow dramatically.
I mix these up with weight, reps, and variation every month or so. So, how does this sound? It might seem like a lot, but i knock it out quickly and i get a weeks rest in between the days in the routine.
Thanks!!!
Actually what you are doing does not sound like enough. I would challenge you to set some personal goals and define why you are training. Then build a routine around what you are trying to accomplish. From what you have here I would say that your gains are coming very, very slowly and that you are not seeing much progress. If you are then you are probably new to the game.
Don’t get me wrong anything is better than nothing at all. But what you are doing is not enough at all. The ROTC piece will only give you some of the endurance and a stamina you need. If you want a look or even functional power you need to make some changes.
Also something to keep in mind is your diet. All of this additional work will require additional fuel. Do some home work, ask some questions and develop a solid plan. What I have outlined is just something I would recommend trying if you are serious about making some gains. These are just my critiques and thoughts. If nothing else though you need to add some additional shoulder work into you routine or you will start to look really bad in about a year.
Good luck,
Gig
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