My Routine, Any Good?

[BowFlex-er]

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!

[scottninpo]

do you work your back or shoulders at all???

[BowFlex-er]

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.

[scottninpo]

so you don't work your back at all?

[BowFlex-er]

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

[scottninpo]

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

[scottninpo]

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

[BowFlex-er]

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?

[hoss827]

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

[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.

[BowFlex-er]

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?

[DARKSEID]

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?

[BowFlex-er]

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..

[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 ?

[BowFlex-er]

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)

[bornbad71]

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.

[monkeyjuice]

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.

[DARKSEID]

[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

[k_dogg]

[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

[Xavier_4446]

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

[DARKSEID]

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

he don't need to do legs, he's got that covered

[scottninpo]

bro, don't tell me you didn't get it, cause i spent like 15 minutes typing that d*mn thing

[BowFlex-er]

bro, don't tell me you didn't get it, cause i spent like 15 minutes typing that d*mn thing

Honestly man I never got it haha, just go to your sent items and send it again.

[scottninpo]

Honestly man I never got it haha, just go to your sent items and send it again.

my sent items is empty, so i thought you had already got it and opened it, i'm going to send you a test email to see if you get that before i write it out again

[BowFlex-er]

There I got all of them! THANKS MAN! buttt the only ****ty part is that routine, most of those exercises I can't do , don't have the equipment.

I only got dumbbells,bench, and E-Z curl bar and Barbell.

[BullDogg20]

Man, No offence but it totally looks like you are overtraining to a huge degree, you do mondays exercise 3-4 times a week. IMO i wouldnt touch that routine. I willl post a much better generic routine later on today, i gotta go to work now.

[scottninpo]

hey bf'er, post that routine i sent you here, so i can get a copy of it, i also want to see what people will say about it

[BowFlex-er]

Here's Scott's routine looks quite good, Too bad my bank account isn't looking as good. I'll have to hold off for awhile till I can buy a power rack .

Scottninpo's routine:

workouts are on mon/wed/fri

start with workout A on monday, B on tuesday, C on Friday, D on Monday, etc. etc.

workout A:
flat bench/upright row/pull ups w/ weight belt/ skull crushers

workout B:
squat/leg curl/standing calf raise/seated dumbell curl

workout C:
incline bench/side laterals/bent over row/ close grip bench

workout D:
leg press/good mornings/seated calf raise/ preacher curl

workout E:
decline bench/military press/dead lift/dips

workout F:
hack squat/stifflegged dead lift/donkey calf raise/ standing barbell curl

i guarantee if you do this workout plan religiously, eat right, sleep right, you will put on at least 20 lbs in 6 months, good luck

[BowFlex-er]

An addition to Scottninpo's routine:

first, i'm going to explain how to do correct reps, and how to run the 5X5 set system, as for reps, you should do them as follows, a 4 second negative with an explosive positive, a lot of people will say to do a 4 sec positive as well, but **** that, just explode from the bottom, using perfect form, of course, the sets should be like this, pick a weight you can handle for 6 reps max, for your first set, cut that weight in half and do 5 reps, the next set use the weight half way between the 6 rep weight and do 5 reps, the next three sets, do 5 reps with the original weight, so if you can bench press 300 for six reps, it would look like this:
1) 150 X 5
2) 225 X 5
3) 300 X 5
4) 300 X 5
5) 300 X 5
this scheme will be used for evey upper body exercise, lower body use the same scheme except it is 10 reps instead of 5
now, if you can complete 3 sets of 5 reps with the working weight, the next time you workout, increase the weight by five or ten, if you pick a weight and don't get at least 12 total reps for the three sets, drop the weigh the next workout, if you get at least thirteen total, then keep the weight the same until you can get 3 sets of 5 with that weight

[scottninpo]

thanks bro

[cbpumped]

It looks like your working your bi's,chest and tri's on the same day. That is not going to get you very far. I personally do

monday
chest and bi's, 12 sets for each group

Tuesday
quads, calves, 10 sets for quads and 6-9 for calves

Wednesday
hamstrings, abs, cardio, 6 sets for hamstrings, 4-6 for abs and 20-60minutes for cardio

thursday
back and tri's. 12 sets for both groups

friday
shoulders and traps. 12 sets for shoulders 3 sets for traps

60 to 90 second rest between sets may two minutes if lifting super heavy. I try to be in and out in 1hr and 1hr 15 minutes on a real bad day. 45 minutes is common for me.

I may do calves if there not sore on any open day. My logic is chest works tri's so why work them after chest they are shot by then so I do bi's. I do quads and calves over tues and wed to let the upper body rest. On thrusday I do back and tri's for the same reason I do bi's on monday. I finish with shoulders and traps on friday. Sat and sun off unless I want to do calves, abs, cardio. This works for me and my goals may be more intense than yours but I used to lift like you are now years ago before I learned how to be strategic on my work out schemes.

[map200uk]

It looks like your working your bi's,chest and tri's on the same day. That is not going to get you very far. I personally do

monday
chest and bi's, 12 sets for each group

Tuesday
quads, calves, 10 sets for quads and 6-9 for calves

Wednesday
hamstrings, abs, cardio, 6 sets for hamstrings, 4-6 for abs and 20-60minutes for cardio

thursday
back and tri's. 12 sets for both groups

friday
shoulders and traps. 12 sets for shoulders 3 sets for traps

60 to 90 second rest between sets may two minutes if lifting super heavy. I try to be in and out in 1hr and 1hr 15 minutes on a real bad day. 45 minutes is common for me.

I may do calves if there not sore on any open day. My logic is chest works tri's so why work them after chest they are shot by then so I do bi's. I do quads and calves over tues and wed to let the upper body rest. On thrusday I do back and tri's for the same reason I do bi's on monday. I finish with shoulders and traps on friday. Sat and sun off unless I want to do calves, abs, cardio. This works for me and my goals may be more intense than yours but I used to lift like you are now years ago before I learned how to be strategic on my work out schemes.

what are the reps like? i only saw u mention sets

Mark

[cbpumped]

6-8 reps per set. Sometimes higher just to change it up lets say 10-12 reps.