New Routine

[caseygabriel]

Comments/suggestions appreciated.

MONDAY
Flat Bench Press - 3x8 Reps
Incline Bench Press - 3x8 Reps
Decline Bench Press - 3x8 Rxeps
Flyes - 3x8 Reps
Pullovers - 3x8 Reps

TUESDAY
Barbell Curl - 3x8 Reps
EZ-Bar Curl - 3x8 Reps
Preacher Curls - 3x8 Reps
E-Z Bar Curl Preacher Bench - 3x8 Reps
Dumbell Curl - 3x8 Reps
Reverse Bench Press - 3x8 Reps
Close-grip Bench Press - 3x8 Reps

THURSDAY
Military Press (seated) - 3x8 Reps
Dumbell Press (seated) - 3x8 Reps
Front Lateral Raises - 3x8 Reps
Side Lateral Raises - 3x8 Reps
Shrugs - 3x8 Reps

FRIDAY
Squats - 3x8 Reps
Lunges - 3x8 Reps
Front Squats -3x8 Reps
Deadlifts - 3x8 Reps
Standing Calf Raises - 3x8 Reps
Bent Over Rows - 3x8 Reps

 

[big4life]

It looks good except for your bicep/tricep day, I would drop two of your curls, and add another tricep exercise like over head extensions.

 

[Madcow2]

You have a lot of variety in your exercises and just like in life, it's very hard to improve at 30 things at once and a good bit easier to focus on just 4-5.

-for the record, 1 don't like split workouts like this and only performing an exercise 1x per week. If the squat is one of the most productive exercises, why not drop a lot of garbage so you can get another session of squats in - for example.

-Friday is bad. You are doing all the really big exercises in 1 day. Squats, Deads, Rows, front squats - it's just too much.

-A dedicated arm day is a waste, your long term arm growth is going to be driven by rows, presses, pulls, and squats. Just pick 1-2 exercises and use this day to split up your Friday.

-The best shoulder exercises are going to be standing military and pushpresses with a barbell. Overhead lifting is fundemental to full body strength. Do it standing up and learn to love it. Also, don't perform the exact same exercise with dumbells after barbells.

-I'm not of the mind that working a muscle from every angle in every session yields benefits. You are best served by working hard at a good compound movement and increasing your capacity in it over time. That might be 5x5 or 4x8 or whatever but the goal is to get better at it and it's hard to get better and focus on a shotgun array of exercises.

-I also don't see any underlying plan for how you are going to progress using intensity or volume so I assume you plan on just going in, working hard, and hoping to get bigger/stronger by the next workout. This is highly unlikely unless you are a novice or in a detrained state or drugged. In either of those cases if the goal is to get bigger/stronger, you'd be better served by decreasing the variety and just really focusing on the lifts that drive 95% of your physique. Squats, deads, rows, bench, overhead, pullups, and throw in some barbell curls and tricept extensions for kicks.

I know this isn't what you see in the BBing magazines but the simple truth is that they are garbage and for a non-novice lifter those routines are very sub-optimal (in which case most people just load up on drugs so they can still grow from poor training and programming). Actually that's misstated. Even for a novice they are sub-optimal but a novice will respond to just about anything so they will still see results.

 

[MacroMammaryPhilia]

I have been trying something like this, but I have a day dedicated to back as well. Too many big muscles being used on Friday to try and have both back and legs.

 

[rbtrout]

I've been doing one body part a day for a while with relative luck, but am thinking of switching the routine. You're arm day is too booked with bicep exercises. You really need to do a bit more of tri's. Friday needs split up. Deads and squats need at least a day in between. Make sure to read Madcow's response - it sounds quite good.

 

[Veretta9]

Hey Madcow if my goal is to put as much strength and mass on my legs---do you see any significance in me lifting them on Monday or on Friday where my schedule would be as follows:
Monday-Legs
Tuesday-Chest
Wednesday-Sprints
Thursday-Back
Friday-Shoulders
Saturday-Running
Sunday-off
or

Monday-Chest
Tuesday-Back
Wednesday-Sprints
Thursday-Shoulders
Friday-Legs
Saturday-Running
Sunday-Off

 

[Madcow2]

If I had to choose it would be the first but this is exactly why I said I don't care for programs that train a muscle 1x per week. That's a totally shitty way to make progress and even a novice will do far better with something else. Why not check out the programs in this table of contents: http://www.elitefitness.com/forum/showthread.php?t=375215

Read the first description under: Program Description – Dual Factor by me.
Read the Novice Lifter Version - Single Factor

And just to get an idea, you might want to read the holy grail of squat and leg mass programs, the Smolov Squat Cycle, which is lauded world-wide for its effectiveness from elite to mid-level athletes. There are a fair amount of similarities between the Smolov and the 5x5 workout you'll find in the dual factor and single factor/novice links.

The first thing you will realize is that no matter which program you look at (and they are all largely squat focussed - which ideally suits your purpose) you never ever train legs 1x per week like the typical BBer bullshit and all besides the novice version rely on dual factor periodization to generate gains by properly managing volume and intensity (load).

There's a lot in that table of contents so poke around and do some reading. It will save you a lot of time and effort in the gym. Granted, your program won't look like the ones in the BBing mags and some morons will tell you it won't work, but you'll be the one in the power cage getting big and strong while they will follow their magazine workouts (and some even bust their ass harder than you) and still look the same.

 

[Veretta9]

Doing explosive sprints and plyometrics on Wednesday and running on Saturday(30/60/90 runs for sets) is also working my legs---plus power cleans included with my shoulder workouts--and deadlifts with back---I think my legs are getting enough--I am not doing this for bodybuilding purposes---its for my summer training for hockey---Just out of curiosity why did you pick legs on Monday?

 

[Madcow2]

Well most people generally post BBing related stuff. It's really better to list out the whole program than just the split as I had no idea if you were even doing squats let alone powercleans and the like.

Anyway, my original thought was that both Sprinting and weighttraining are largely anaerobic in nature. You'll get a day of recovery, hit legs again in the sprints, and then now some secondary involvement with DL and PC on Thurs/Fri. They'll get used in your longer running program on Sat and then get nailed again on Monday. That said in light of knowing about your other work, either will likely work fine. You should really post your entire training program in that other thread if you want more info and we'll continue this there as we're hijacking this one a bit much.

 

[Veretta9]

I figured right after I read your first few comments I should of posted my whole routine--sorry about that---and I'll post my routine in the other thread

 

[caseygabriel]

Thank you ALL for the suggestions!

I will use http://www.elitefitness.com/forum/showthread.php?t=375215 to find a routine. Thanks Madcow2 for responding.

I have very limited access to my computer (currently working 12-16 hours a day). That is the reason I did not do the research myself. Thanks again for being patient with the "newbie".

Stay Strong and Godspeed!