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  1. #1
    BowFlex-er's Avatar
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    My Routine, Any Good?

    I am currently 132lbs, 6'0, and have 12.2" arms

    This is my Routine:

    Monday-

    Bench Press 4 Sets 10 Reps
    Dumbbell Curl 4 Sets 10 Reps
    Close Grip Bench Press 4 Sets 10 Reps
    Barbell Wrist Curl 4 Sets 25 Reps
    Push-Ups 3 Sets 30 Push-Ups Each Rep
    E-Z Curl Bar 3 Sets 10 Reps
    Hammer Curl 3 Sets 10 Reps

    Tuesday- Off

    Wednesday- Same As Monday

    Thursday-Off

    Friday- Same As Monday


    Now sometimes if I don't have time it's every 3rd day so usually 2-3rd day again.

    Just wondering if it's good or not, and yes I work on my LEGS! just more worried about upper body.

    Please Critique!

  2. #2
    scottninpo's Avatar
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    do you work your back or shoulders at all???

  3. #3
    BowFlex-er's Avatar
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    Quote Originally Posted by scottninpo
    do you work your back or shoulders at all???
    Yeh I forgot to add I do Shoulder Shrugs 3 Sets 10 Reps and I also do Upright Barbell Row 3 Sets 10 Reps, and Skull Krushers 2 Sets 10 Reps.

  4. #4
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    so you don't work your back at all?

  5. #5
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    Umm doesn't Barbell Row and Push-Ups workout the back?

  6. #6
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    all good routines are based around 7 basic exercises:

    squat
    bench press
    deadlift
    military press
    standing barbell curl
    pull ups
    dips

    other good lifts are

    incline bench
    upright row
    bent over row
    stiff legged deadlifts
    standing/seated calve press
    various olympic lifts

  7. #7
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    Quote Originally Posted by BowFlex-er
    Umm doesn't Barbell Row and Push-Ups workout the back?
    push ups work your chest and upright row works your upper back, but you have no lat work in there

  8. #8
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    So my routine isn't soo bad? I will see results from it?

    I'm gonna add the Bent Over Row, I'll watch some video's on it cuz I don't wanna screw up my back! and Pull-Ups I can't do cuz I don't have anything at my house for it. what would be a good one to cover the Pull-Ups?

  9. #9
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    what you can do is get a pipe and attatach it to the top of the door frame, like a coat rack, you can do medium underhand grip pull ups there, what kind of weight set do you have? if you only have a bowflex, sell it and either get yourself a gym membership or buy a power rack and some barbells and a bench, you can probably get all that for half the price you would pay for a bowflex

  10. #10
    BowFlex-er's Avatar
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    HAHA we already got rid of our BowFlex, I didn't care for it neither did my dad and bro, we already have the free weight stuff.

    Hows my Routine?

    Should I keep it the same and add more or change the whole thing up?

  11. #11
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    you'd get a lot of different opinions on what routines work best, i am a big promoter of sticking with compound basic movements, and i also do one set to failure, lifting is a long trial and error proccess, so i can't really tell you if you're gonna see results without getting a lot deeper involved in what your doing, like what's your intensity? do you go to failure on every set? do you use any supersetting or stripping? first off, if you have the money, buy a power rack, you can get a real good one brand new for about 300 bucks american, then the best advise i can give you is set up a workout based around squat, bench and deadlift

  12. #12
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    Quote Originally Posted by scottninpo
    you'd get a lot of different opinions on what routines work best, i am a big promoter of sticking with compound basic movements, and i also do one set to failure, lifting is a long trial and error proccess, so i can't really tell you if you're gonna see results without getting a lot deeper involved in what your doing, like what's your intensity? do you go to failure on every set? do you use any supersetting or stripping? first off, if you have the money, buy a power rack, you can get a real good one brand new for about 300 bucks american, then the best advise i can give you is set up a workout based around squat, bench and deadlift

    I always go to failure on the last set, and it usually takes me to about 9 reps.

    but every second-third day will be good right? will that give me enough time to heal?

  13. #13
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    oh, you want to know about recovery time, well, there's a lot of dispute about that too, the old school thought was to train the entire body every workout three times a week, it's worked for a lot of people over the years, so i don't see why it won't work for you, i use doggcrapp's routine, if you want to read about it, do a search in this forum, he advocates working every other day on an upper/lower split, which turns out to be a lot higher frequency than most modern bb'ers will promote

  14. #14
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    That's a pretty good read! I'm gonna read more when I have time.. got to go to work in abit.

    Bench Press 4 Sets 10 Reps
    Dumbbell Curl 4 Sets 10 Reps
    Close Grip Bench Press 4 Sets 10 Reps
    Barbell Wrist Curl 4 Sets 25 Reps
    Push-Ups 3 Sets 30 Push-Ups Each Rep
    E-Z Curl Bar 3 Sets 10 Reps
    Hammer Curl 3 Sets 10 Reps
    Skull Krushers 3 Sets 10 Reps
    Upright Barbell Row 3 Sets 10 Reps

    Sound Good? that will be every 2nd or 3rd day.

    I hope I see some gains

  15. #15
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    Don't do the same exercises, sets, or reps every workout........if u do your gains will be very slow or could even stop........mix things up to keep the muscle confussed......when the muscle doesn't know how it's going to be hit then it can't get use to the same thing.

  16. #16
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    That workout doesn't look good at all. Too much stuff crammed into one workout. I'm gonna assume your trying to bulk up, cause at 130lbs and 6' you gotta be almost 2 dimensional, no flame. You gotta start eating if you wanna see any results first of all. Second when bulking, you wanna use maximum weights and hitting all those exercises per session is not allowing that.

  17. #17
    BowFlex-er's Avatar
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    Well then throw a good routine at me...

    Don't worry about LEGS cuz I already have those covered! I just need a good upper body routine.

  18. #18
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    Quote Originally Posted by BowFlex-er
    Well then throw a good routine at me...

    Don't worry about LEGS cuz I already have those covered! I just need a good upper body routine.
    You have it covered, what does that mean?

  19. #19
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    adaptation

    Adaptation is the most important word u need to know. I personally think that you will have an initial adaptation to this routine that will be minimal in scope. I also believe that you will become quickly overtrained by following this routine. Routine is actually a bad word in my book....... anything that is routine will cease to cause adaptation. Compound movements generally are the framework for any workout as I believe was suggested to you before. I don't have time to go into total depth on the subject right now but in a nutshell periodize your workouts and keep the adaptation process always happening. I hope i was of help to you. SAID=Specific Adaptation to Imposed Demand...... remember that you will use it in the future. Take Care.

  20. #20
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    utilize the big lifts that scott laid out, using heavy progressive sets with low reps.

  21. #21
    BowFlex-er's Avatar
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    Does this sound good, this involves the upper body parts like shoulder,back,biceps,triceps and chest. this will be every 2nd or 3rd day.

    Flat Bench 4 Sets 10 Reps-Including Warm-up
    Incline Bench 4 Sets 10 Reps-Including Warm-up
    Incline Dumbbell Curl 4 Sets 10 Reps-Including Warm-up
    Barbbell Curl 3 Sets 10 Reps
    Hammer Curls 3 Sets 10 Reps
    Close Grip Bench 3 Sets 10 Reps
    Skull Crushers 3 Sets 10 Reps
    Seated Military Press 3 Sets 10 Reps
    Front Raises 3 Sets 10 Reps
    One Arm Dumbbell Row 3 Sets 10 Reps

  22. #22
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    Where are the routine for them legs?!?!??! Be sure to add in back and shoulders as well...what about your abs?

  23. #23
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    You will be ok with that for a bit at a moderate intensity level. That volume is pretty high if you are training intensely. Olny you can guage your individual recovery ability....my gut feeling you will be overtrained soon if you don't get results try an extra day of rest between workouts.

  24. #24
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    Quote Originally Posted by test
    You will be ok with that for a bit at a moderate intensity level. That volume is pretty high if you are training intensely. Olny you can guage your individual recovery ability....my gut feeling you will be overtrained soon if you don't get results try an extra day of rest between workouts.
    What would you reccomend for sets/reps? for each exercise I have there?

    Also when you guys do your lifts do you do them in order (i.e do your 4 sets of bench then move on to your next exercise) or do you do one set of let's say bench then go to your bicep curl then come back to your bench?

  25. #25
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    Quote Originally Posted by BowFlex-er
    What would you reccomend for sets/reps? for each exercise I have there?

    Also when you guys do your lifts do you do them in order (i.e do your 4 sets of bench then move on to your next exercise) or do you do one set of let's say bench then go to your bicep curl then come back to your bench?
    On a standard routine, I do one exercise at a time, when supersetting then i'll go back and forth between 2 exercises. Why do u wanna work so many bodyparts each day?

  26. #26
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    Quote Originally Posted by DARKSEID
    On a standard routine, I do one exercise at a time, when supersetting then i'll go back and forth between 2 exercises. Why do u wanna work so many bodyparts each day?
    Not each day...Every 2nd day .

    Because guys at my school do it and they see gains..

  27. #27
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    if you want to grow, and i mean really grow, like blow your friends at school out of the water, you need to start with a program based on the exercises i outlined above, forget about doing more than one exercise for biceps, actually forget about what your friends are doing altogether, break away from the pack and you'll progress a lot more than they will, again deadlift, squat, and bench press!!! if your interested in this let me know and i'll figure out a routine for you

  28. #28
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    Quote Originally Posted by scottninpo
    if you want to grow, and i mean really grow, like blow your friends at school out of the water, you need to start with a program based on the exercises i outlined above, forget about doing more than one exercise for biceps, actually forget about what your friends are doing altogether, break away from the pack and you'll progress a lot more than they will, again deadlift, squat, and bench press!!! if your interested in this let me know and i'll figure out a routine for you

    Sound good boss, what you got planned

  29. #29
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    Quote Originally Posted by BowFlex-er
    Sound good boss, what you got planned
    i'll send you an e-mail with a complete workout, pm with your addy, i've got to go to work in about 1/2 hour, so i'll send it to you in the morning, and outline what your exact goals are

  30. #30
    BowFlex-er's Avatar
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    You've been PM'd, tell me in this thread if you got it, because it asked for some "read receipt" I clicked no?

  31. #31
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    yeah, i got it, and you alread know what the first paragraph of my lecture is going to sa, haha, i hope you take my advise

  32. #32
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    HAHA I'm in for it now!

  33. #33
    jake2envy is offline New Member
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    i do chest monday bak wensday shoulders friday and i do legs eveyrday cuz i thai box ----- chest ruitene barbell incline 3 sets 10x flat bench 3 sets 10x lower chest 3 sets 10x all barbell then wires straight 3 sets 10x then bout 100 push ups is that a good ruitene ?

  34. #34
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    Quote Originally Posted by jake2envy
    i do chest monday bak wensday shoulders friday and i do legs eveyrday cuz i thai box ----- chest ruitene barbell incline 3 sets 10x flat bench 3 sets 10x lower chest 3 sets 10x all barbell then wires straight 3 sets 10x then bout 100 push ups is that a good ruitene ?
    YOU BASTARD you high jacked my thread


    J/J (Carlton Dance)

  35. #35
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    Quote Originally Posted by BowFlex-er
    YOU BASTARD you high jacked my thread


    J/J (Carlton Dance)
    In a way your right.hahaha


    Jake if u would like your question answered by more bros it would be a good idea to start a thread about it.....more bros are likely to see it if u do it that way.....I'm not flaming u bro, just a suggestion.

  36. #36
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    listen cuz,

    first things first, go to GNC immediately; purchace some

    1. Weightgainer
    2. Whey Protien
    3. A Multi-Vitamin

    Next:
    EAT ALOT OF HEALTHY FOOD, consume 200+ grams of Protien a day
    Every 2 hours eat, or drink a weight gainer shake

    Next get your workout together.

    LEGS? how is the top of a tree going to grow if the trunk of the tree dosent get any bigger? YOU MUST DO LEGS! It will help out every other excercise you do.

    Hit a body part every 5 days

    Sun: Chest Tri's
    Tue: Legs
    Thurs: Shoulders & Traps
    Fri: Back & Bi's

    something like that....tweek it for whatever works for you, but you must give your muscles time to heal or else they woln't grow! Give them at least 4-5 days of rest before working them again. you will be pleased if you do. But your diet is the #1 thing you need to focus on right now.

  37. #37
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    [B]

    LEGS? how is the top of a tree going to grow if the trunk of the tree dosent get any bigger? YOU MUST DO LEGS! It will help out every other excercise you do.

    you can grow up top without doing legs, you just look like an idiot that probably couldn't hold all that weight up in a slight breeze, or u just wear pants all year round

  38. #38
    BowFlex-er's Avatar
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    Hey Scottninpo just wondering if you've PM'ed me or not? cuz you said the smorning you would but I never got one, hopefully my internet thing isn't screwed.

  39. #39
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    [QUOTE=BowFlex-er]
    Bench Press 4 Sets 10 Reps
    Dumbbell Curl 4 Sets 10 Reps
    Close Grip Bench Press 4 Sets 10 Reps
    Barbell Wrist Curl 4 Sets 25 Reps
    Push-Ups 3 Sets 30 Push-Ups Each Rep
    E-Z Curl Bar 3 Sets 10 Reps
    Hammer Curl 3 Sets 10 Reps
    QUOTE]

    im assuming bulking right?
    you need to split it up a bit. work each body part (chest, back, shoulders, triceps, biceps and legs) once a week only. do one day on one day off or try to have at least 3 rest days a week. the anabolic workout at this sight on the mainpage is a good start. id recomend you split your body as it is...
    chest and biceps, back and triceps, thighs, calves and shoulders.

    do something like this.

    day 1 Chest and Biceps:

    FLat fly 3 sets 6-8 reps

    incline DB Press 4 sets 6-8 reps

    decline dumbell press 3 sets 6-8 reps

    Flat DB Press 3 sets 6-8 reps

    Barbell Preacher Curls 3 sets 6-8 reps

    Incline DUmbell Curls 4 sets 6-8 reps

    Barbell Curls 3 sets 6-8 reps



    day 2 Thighs:

    Extensions 3 sets 8-10 reps

    Squats 4 sets 6-10 reps

    Leg Press 4 sets 8-10 reps

    Curls 3 sets 8-10 reps

    Dead Lifts 4 sets 6-10 reps


    Day 3 Rest:


    Day 4 Back and triceps:

    Lat Pulldown 5 sets 6-8 reps

    bent over row 4 sest 6-8 reps

    Barbell Bentover row 3 sets 6-8 reps

    tri pushdowns 5 sets 6-8 reps

    Lying Overhead curls 4 sets 6-8 reps

    Close Grip Bench 3 sets 6-8 reps



    Day 5 Shoulders and calves:

    Side lateral raises 4 sets 6-8 reps

    bentover lat raises 3 sets 6-8 reps

    Mil press 4 sets 6-8 reps

    Standing calf raise 3 sets 6-8 reps

    Seated Calf Raise 4 sets 6-8 reps


    Day 6 Rest:

    make sure you eat right and rest right. each are as important if not more important than training

  40. #40
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    you need to do some legs too man. It will help your upper body grow faster

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