What do you guys think of my Workout Routine???

[Rocky89]

What do you guys think of my Workout Routine???
I finally made one and am following it religiously ... doing each part on its own special day ...
... what do you guys think....


CHEST
Dumb. Bench Press
Dumb. Incline Press
Barbe. Bench Press
Barbe. Incline Press
Dumb. Flyes
Dumb. Incline Flyes

SHOULDERS
Dumb. Shoulder Press
Barbe. Shoulder Press
Upright Raises
Front Raises
Shrugs
Bent Over Dumbbell Flyes

BACK
Wide-Grip Lat Pulldown
Close-Grip Pulldown
Seated Cable Rows
Bent Over Two-Dumbbell Row
Stiff-Legged Dumbbell Deadlift
One-Arm Dumbbell Row

BICEPS/TRICEPS
Dumbbell Curl
Cross Body Hammer Curl
Incline Dumbell Curl
*Triceps Bar Pushdown
*Tricep Push Ups
*Seated Bent-Over Dumbbell Triceps

ABS/LEGS
Seated Knee Up
Crunches
Dumbbell Side Bend
*Leg Extension
*Lying Leg Curls
*TREADMILL


also i do 5 minute treadmill as warm up ... and again when i am done ......

How about adding in squats and deadlifts? You're only doing two exercises for your legs, but 6 just for arms and six more just for shoulders. The leg exercises you have chosen are not the best and most effective either. Just my 0.02 cents.

Agreeing with liftgirl on this.

Too many exercises per body part. Not the most effective choices unless you are a very advanced bodybuilder that needs to go far beyond what they were genetically going to get to, someone who actually needs those exercises.

I'll go a bit further and say that squats should be the core of every workout. Deadlifts are nearly as important. In fact if you have squat, dead, bench, and row in there as your primary exercises...you don't really need much else. Throw in some work for the mirror muscles once a week. You know the OHP, Curls, tricep work, abs... stuff like that and you will get excellent results.

Or you can take a look at the things like Max OT, HST, 5x5 for a very effective workout that has given some very big strong people some very big and strong muscles.

[Rocky89]

i usually skip a day or two whever i do a body part ...... i do 3 sets of 12-10-8 reps
at my gym .. there are mostly dumbells .. no barbells at all .(apartment gym)

i am giving each body part enough rest .......

the reason i am doing so many is so i could gain muscle/strenth faster......

[westside24]

Originally Posted by LiftGirl

How about adding in squats and deadlifts? You're only doing two exercises for your legs, but 6 just for arms and six more just for shoulders. The leg exercises you have chosen are not the best and most effective either. Just my 0.02 cents.

its not his fault. the makority of weightlifter/ gym goers workout like this honestly..... you dont see too many gyms geared towards powerlifting and oly lifting and crossfitting...

This is how almost every at my gym does there split, not exactly like hes got it set up, but just minimal training for legs, not too many compounds overall for mass gains. and overtraining the wrong parts... it takes time for us people to learn...

[westside24]

Originally Posted by Rocky89

the reason i am doing so many is so i could gain muscle/strenth faster......

EHHHH wrong... first of all more is less, less is more, jus like the idea of giving yourself enough healing time, you also dont want to destroy your muscles... doing more will deflate your muscles and make them get small and more endurance like.

lemme kick some knowledge at ya.

if youre a beginner, your gonna wanna hit the same muscles groups a few times a week, so your constantly stimulating growth... the muscles in your bosy are brand new and need lots of work like you said, but they dont need beat into submission...

I wouldnt worry about doing split routines for now... Trust me on this, alot of your friends will prolly harrass you, but they havent taken the time to study things like this, you can ask any personal trainer with MULTIPLE certifications and they will agree with what us people here are saying.

now if you are already a pretty big bulky muscular guy, then by all means, go ahead and do the routine you have designed... because in that case, your muscles and joints need lots of time to heal and rest, like a weeks time... like if you do chest workout monday, then you shouldnt really do them again till next monday...

but im assuming youre a beginner, I would try something like this...

Day1
Deadlift 2 sets
Squat 2 sets
Pullup 2 Sets
Row 2 Sets
Calf raise 3 sets
Hammer Curls 3sets
Weighted Situps 2 sets
ab plank for as long as you can

Day2
Incline Press 2sets
Flat Press 2sets
Arnold Press 3Sets
Reverse Flys 2 sets
Overhead Tri Extensions 2set
Skull Crushers 2sets
Dumbell Shrugs 3sets

Dude that would perfect, for anyone, do it monday tuesday, then thursday and friday, making wednesday off or cardio day, same with weekends... and it gives you plenty of recovery time from monday to thursday. they way you have your split set up (not that theres anything wrong with it, its just for the advanced, it will do you no good.) you were letting your muscles get tired and weak by the next time you work them out again.

Originally Posted by Rocky89

the reason i am doing so many is so i could gain muscle/strenth faster......

Big compound exercises are the way to gain muscle and strength faster. Working legs is especially important for gaining muscle and strength because they are the biggest muscles in the body.

[westside24]

yea, if you dont work your legs, then you abs, hip and lower back will be weak, due to not much support from your weak legs, which you wont gain maximum size in maximum time because your core will be weak... its a domino effect.

[batateam]

I'll go a bit further and say that squats should be the core of every workout. Deadlifts are nearly as important. In fact if you have squat, dead, bench, and row in there as your primary exercises...you don't really need much else. Throw in some work for the mirror muscles once a week. You know the OHP, Curls, tricep work, abs... stuff like that and you will get excellent results.

[batateam]

now if you are already a pretty big bulky muscular guy, then by all means, go ahead and do the routine you have designed... because in that case, your muscles and joints need lots of time to heal and rest, like a weeks time... like if you do chest workout monday, then you shouldnt really do them again till next monday...

[batateam]

like if you do chest workout monday, then you shouldnt really do them again till next monday...

[mces0421]

That's pretty good if your doing it on a regular basis. I agree with liftgirl about gaining muscles and westside too, we don't need much of exercises because it's hard to maintain it.

[kitty1977]

Hey Rocky,
These are all wonderful exercises you have here for each muscle group, and as long as you keep doing all of these you will get stronger. I do have a question though. Which muscle groups are you planning on working, on which days? It is a good idea to split these up onto different days. It is also important to take breaks during the week. If the muscles are overworked, your body will become fatigued and your muscles will not be as effective. That is why it is important to have a schedule.
You said that you wanted to follow this routine religiously. While routine is good, it is also a good idea to switch it up now and then, to boost the metabolism. Other wise, I think your exercises are good.

Have a wonderful day!
Brianna
witnessforfitness

[gethotabs]

Rocky,

Try to do weighted sit ups to your abs workout. With this you could add resistance in your abs workout routine. Start with a small weight and just gradually increase it. I know you already have some abs workout done, but just be sure to execute it with precision.