New Routine

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xtonymarsx

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So here is my newest routine. The Chest/Bi and Back/Tri workouts are supersets done respectively between the two body parts. Let me know what you think.

MONDAY - LEGS & ABS

20 min HIIT Eliptical

LEGS

Squats 4x8-10
Leg Press 3x6-8
SL DeadLift 3x6-8
Leg Ext 3x10-12
Seated Calf 4x10-12 (slow)
Standing Calf 4x10-12 (slow)

ABS
Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15


TUESDAY - CHEST & BI'S

20 min HIIT Eliptical

CHEST

Incline DB 4x8-10
Flat BB 3x6-8
High CC 2x8-10
Low CC 2x8-10

BI'S
DB Curl 3x8-10
CBL Preacher 3x8-10
Hammer Curl 3x8-10
RG Curl 3x8-10
Forearm curls 3x25-30

WEDNESDAY - CARDIO & ABS

20 mins HIIT Bike
20 mins HIIT Eliptical

ABS

Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15

THURSDAY - BACK & TRIS

20 min HIIT Eliptical

BACK

W Pull-ups 4x6-8
BB Rows 3x8-10
Pull-downs 3x8-10
Cable Rows 3x8-10

TRIS

W Dips 3x8-10
Skull Crushers 3x8-10
OR Push-downs 3x8-10
RG Push-downs 3x8-10

FRIDAY - Shoulders & ABS

20 min HIIT Eliptical

Shoulders

BB Press 4x8-10
Shrugs 3x8-12
Lat Raises 3x8-10
Front C Raises 3x8-10
Rear Raises 3x8-10

ABS

Weighted Cable Crunches 3x10-15
Leg Rasies 3x10-15
Roman Chair 3x10-15
Side Bends (RC) 3x10-15
 
Just in case, you should do HIIT after your leg workout on Monday (I don't know if you do or not, I don't know if you're listing in chronological order anyway).

I've read (Muscle and Fitness magazine I think...well one of those magazines) that working a large muscle group such as legs then working another large group like chest the very next day can inihibit growth. I would stick in a weight training rest day somewhere in your workout or maybe split them apart.

You're working abs an awful lot tho. Working 3 times a week is sufficient and the rest is up to your body fat or genetics.

It looks pretty good however. Great selection of exercises.
 
As far as the HIIT/Legs goes...I ride a bike for a little while after legs to cool them down and to get some good blood flow to them. I do the eliptical before doing my weight training everyday as a warm up and to get my heart going good.

Abs...I am only doing abs 3 times per week

Now...leg day followed by chest day? I have reason behind that. You two largest muscle groups are your legs and back. That's why I put them after the days that I don't do much weight training. I get two days of rest before Legs and 1 day of rest before back. My chest is very proportional to the rest of me now, so if it starts to fall behind I will change my workout some...but I try to be very methodical about the exercises that I do and how I work them. Thanks
 
so basically chest back and legs should each have a day of rest between them???? damn, i doing the wrong thing, because im doing a six day routine in which i do chest/tris, back/bis, and legs/shoulders and repeated again and rest on sunday.
 
Abs every other day is fine, like any muscle abs need 48 hours of rest, if you wanna do less thats fine though.

I think you could change quite a bit here. Some muscles are definitely being overworked.

Having the shoulder stuff on friday after the back and tris on thursday isn't such a good idea. You are hitting your triceps on thursday and using them the next day for the shoulder presses, I can guarantee you that you would be able to have a better workout if you hadnt worked your triceps the day before.

Similarly the shrugs hit your traps which are also hit the day before with both rows (barbell and cable). The lateral raises could also go on a back day.

I also think you have too many curls (5).

You don't need both cable crossovers if thats what the CC refers to. I would stick with one form of flys if you want. Some weeks leave them out, some weeks just do one. Your body will react a lot better to variation between exercises rather than doing the same thing every week.
 
Ok...looks like I got some 'splaining to do. I know there are some flaws in my routine right now...and any advice would be greatly appreciated...so give it up to me people!!! HA

As far as the weight training goes, I wanted to do supersets back and forth with everything. I love supersets. I did legs and shoulders on the same day this week (for trial purposes) and it felt great, but then that leaves me with nothing to work on Fridays. So, if someone could suggest something to do on Fridays, that would be great.

12 sets of Bi's and 3 sets of Hamstrings? Not quite. Remember that exercises like squats hit your hami's too. I want to throw in leg curls too, but I don't think my legs can take it right now. For some reason, my hamstrings have always felt weak, and I don't want to hurt them by overtraining them. Bi's? People tend to think that there are only two heads to the bi...which "literally" is true, but that one forearm muscle that sits above the bend of your elbow gets hit more when doing reverse grib curls than your bicep does...that's why I do extra sets. I don't like leaving out parts of my body when training.

CC's does refer to cable crossovers. I just do 2 sets high and two sets low because it feels so good at the end of your chest workout...that good stretch and hitting it from different angles...*drools*...also, it works perfectly for my chest/bi combo because it hits bi's too.

But again, any suggestions would be great
 
Don't tri/chest and back/bi work together in most excercises? I don't know about you guys but i get a decent bi workout from doing just back excercises and same goes for the tri with chest excercises. Why do you have it as the opposite? Want to hit them more?
 
xmkatx said:
Don't tri/chest and back/bi work together in most excercises? I don't know about you guys but i get a decent bi workout from doing just back excercises and same goes for the tri with chest excercises. Why do you have it as the opposite? Want to hit them more?
Click to expand...
My workout partner wants to hit them more. Personally, it doesn't make a difference to me, but I also figure that most other supporting muscles are hit more than once a week anyways just by using compound movements.
 
"...12 sets of Bi's and 3 sets of Hamstrings? Not quite. Remember that exercises like squats hit your hami's too. I want to throw in leg curls too, but I don't think my legs can take it right now. For some reason, my hamstrings have always felt weak, and I don't want to hurt them by overtraining them. Bi's? People tend to think that there are only two heads to the bi...which "literally" is true, but that one forearm muscle that sits above the bend of your elbow gets hit more when doing reverse grib curls than your bicep does...that's why I do extra sets. I don't like leaving out parts of my body when training..." (wish i new how to put those quaote things in!!)

if that's the case then u have another 13 sets for bi's with back exercises for a total of 25 vz hams 7 (stifflifts and squats)...they won't get stronger of you don't train them...they have 3 muscles so going by your bicpes reasoning you'll be there all day...i'd rather u do something like this:

day 1 - lower body quad dominant (squat, lunge variations) alternating with hams (curls, high stance leg press etc) for equal sets and reps...9 - 12 total sets

day 2 - upper body horizontal push/pull (rows and benches) alternating for equal sets and reps...16 - 20 total sets)

day 3 - lower body hip dominant (deads, stiff leg deads, good mornings etc) alternating for equal volume...9 - 12 total sets

day 4 - upper body vertuical push/pull (shoulder presses and pull ups) for alternating for equal volume...16 - 20 total sets

add in accesory muscle where you want...if u need arm work do bi's day 2 and tri's day 4...insert rest / cardio days where needed
 
xtonymarsx said:
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12 sets of Bi's and 3 sets of Hamstrings? Not quite. Remember that exercises like squats hit your hami's too.
Click to expand...

if, and only if, you go atg. If you don't go past parallel, it's all quads.
 
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