Help me with my workout?

[Bevsta123]

hi there i was talking with a few members of the forum and they ended up asking me whats my lifting routeen (because im new) and i ended up telling them. They reccon that i need a better one, any tips/ advice on my routeen? some say i needa go 4 times a week because too many rest days are in there. Would anyone be able to help write me out a new routeen? would really be appreciated, i have a good diet thats calorie based in a way because im fairly skinny (weighing close to 67kg). Iv been gyming for almost 4 months now and i have been noticing a few improvements in my physique which has motivated me to go harder in the gym so any help is appreciated. thanks guys!


My Routeen!

Monday-

Chest: Bench press, Incline & Flys
Tris: Straight bar pull downs & Seated dumbell extensions



Weds-
Back:Wide Grip pull downs, Seated rows, Chin ups
Bis: dumbell curls, straight bar curls & Preacher curls



Friday-
Legs: Squats, leg press, leg extension, calves
Shoulders: Military press, upright rows, flys

[gmantheman]

There are lot of options for a 4DAW routine. You could do the classic upper/lower body split. Here is an example.
Mon lower
Squat
Romanian deadlift
lunges or step-ups.
Tues upper
A1) incline Bench barbell or dumbbell
A2) chins or pullups
Do A1, rest 60-90 sec do A2 rest 60-90 sec and repeat.
High pulls
Wed Rest
Thurs Lower
Deadlift
Glute ham raise or reverse hypers
Hack squats
Fri Upper
A1) Flat dumbbell or barbell
A2) Rows
Overhead press
B1) close grip bench
B2) barbell curl

Or you could work each bodypart directly once per week. Here are a couple of examples
Mon:
Shoulders/Arms
Tues
Legs
Wed
Rest
Thurs
Chest
Fri
Back

or
Mon shoulders/tris
Tues legs
Wed rest
Thurs Chest
Fri Back/bi

[Bevsta123]

Mmmm yeah, cause i wanted to incorporate more exercises into my workouts and stuffs :P

any idea on new proteins + creatines to use? mine are almost finished. I use to use Dark Commit and Mutant mass.

[The Bishop]

*************

[Bevsta123]

trade squats for dead lifts every other week...

why? i was thinking bout chucking in deadlifts but i didnt know when. Thats why i was thinking about having a fourth day but id have to change up my routeen to suit it

[gmantheman]

If you do the upper/lower split, you could throw it on one of the lower body days. I you do the the 4way split, put it on back day. That's what I do. That way you are doing squats on Tues and Deads on Friday.

[Bevsta123]

If you do the upper/lower split, you could throw it on one of the lower body days. I you do the the 4way split, put it on back day. That's what I do. That way you are doing squats on Tues and Deads on Friday.

so how would u recc my days should be set out like?,

mon?
tues?
etc?

[gmantheman]

so how would u recc my days should be set out like?,

mon?
tues?
etc?

This is my current split.
Mon Shoulders arms
Tues Legs-include squats
Wed rest or cardio
Thurs chest
Fri back-including deadlifts
Sat/Sun rest or cardio
I have to say I have used many different splits and this has been my favorite on so far. I have also included the 5/3/1 for overhead press, squats, bench and deads.

[Bevsta123]

what like chest workouts do you do etc legs, shoulders etc?

[gmantheman]

My workouts do vary a little from workout to workout. This was this weeks workout for example. It's 3x3 this week for overhead press, squats, bench and deads. Next week it will be 1x5, 1x3 and 1x1 for those exercises
Mon:
Overhead press 3x3
Lateral raises 1x12, 2x8
A1) close grip bench 1x12, 2x8
A2) barbell curl 1x10, 2x8
Did A1, rest 30/45 sec do A2 and rest 30/45 sec and repeat
B1) overhead tricep rope ext 2x8
B2) Incline curls 2x8
A2) barbell curl
Tues
Squat 3x3
Seated plate loaded squat 1x20, 1x18, 1x15
Pull thrus 3x8
glute/ham raises 3x5 (new exercise for me)
Wed rest
Thurs
Bench 3x3
incline dumbbell press 1x10, 1x8, 1x7
decline barbell press 1x12, 1x8
hammer strength bench (rest pause style) 1x8 rest 15 sec, 2 reps, rest 20 sec 1 more rep. rest 2 min and repeat again.
Fri
Deadlift 3x3
pullups weighted x4 reps (hands just wider than shoulder width) rest 90/120 sec close grip x12, rest 90/120 sec weighed close grip x4, rest 90/120 sec med/wide grip x 12
chest supported rows 2x6, 1x8
A1) shurgs 1x12, 1x10
A2) Bent over flys 2x12

[Bevsta123]

yeah that seems good, what exercises would you recommend i do? i was thinking bout doing a monday, tuesday, (rest weds?), thursday, friday (rest weekend). because id have to seperate all my exercises to fit over the 4 or 5 days and as i have only been lifting for bout 3 months im still new to knowing some of the exercises to do but thanks for al lthe feedback guys <3 also id hope to look something like my avatar one day :P

[gmantheman]

Since you have been lifting for only 3 mths I would suggest either a fullbody workout on mon/wed/fri. A good routine is stronglifts
http://stronglifts.com/stronglifts-5...ining-program/ The only thing I would add would be either dips or closgrip bench to workout A and pullups or chins to workout B
After doing this for about 8-10 weeks switch to an upperbody/lower body split.

[Bevsta123]

Since you have been lifting for only 3 mths I would suggest either a fullbody workout on mon/wed/fri. A good routine is stronglifts
The only thing I would add would be either dips or closgrip bench to workout A and pullups or chins to workout B
After doing this for about 8-10 weeks switch to an upperbody/lower body split.

for my first 2 months i had been doing full body work outs 3 days a week, iv only been doing the routeen above for a month but few people have been criticizing it so i was seeing what everyone else had to say about it

[Bevsta123]

For my new routeen i am aiming to go 5 days a week, and advice on what to train each day?

[gmantheman]

Five days may be too much especially if have only been training for 3 months. Remember working out gets the growth started but the real growth occurs with proper nutrition and rest.

[elzy194]

If I were you chest and back Monday. Dedicated leg session Tuesday. Break on Wednesday and thursday. Friday bi's, shoulders and tri's or mix and match but try have a two day rest period after leg workout for optimal recovery

[gmantheman]

I would separate back and legs by at least two days, especially if do deads for back and squats for legs, which would be ideal.

[Bevsta123]

Mmm anyone got some recommended exercises to do? for the sessions?