I've been working out for a year and half I guess and I've never gone for help on a routine, I've just focused on a muscle or 2 each day and was wodnering if anybody could help me create an excellent program for what I want...I like my size and everything but I really want density, I want my muscle to be hard as a rock without putting on alot more mass...since I've never gone in depth on certain exercises I don't know what focuses on definition, muscle build and size...Thanks
Anybody want to help me?
- Thread starter Backmann
- Start date
doesn't matter what excises I do? I'll tell you my routine and you can tell me if I should switch it up or what not...if you want o course...
Monday
Chest
Flat Bench BB - 4 sets of what I think is enough weight to get 6 reps each set
Inclined Bench DB - 4 sets of what I think is enough weight to get 6 reps each set
Laying Flaies - 3 sets of 10
Lats
Wide Grip Chin Ups - 4 Sets of as many as possible + 2 failures per set
Lat Pull Downs - 4 sets of what I think is enough weight to get 6 reps each set
Bent Over Single Arm Raises - 2x2 sets of what I think is enough weight to get 6 reps each set
Tuesday
Delts
Shoulder Press DB - 3 sets of what I think is enough weight to get 6 reps each set
Shoulder Press BB - 3 sets of what I think is enough weight to get 6 reps each set
Arm Raises - 3 sets of what I think is enough weight to get 6 reps each set
Bent Over Arm Raises - 3 sets of what I think is enough weight to get 6 reps each set
Forearms
Hammer Curls - 3 sets of what I think is enough weight to get 6 reps each set
Overhand BB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Forearm Curls - 4 sets of what I think is enough weight to get 6 reps each set
Wednsday
Triceps
Close Grip Bench (fist legnth between hands) - 3 sets of what I think is enough weight to get 6 reps each set
Skull Crushers - 3 sets of what I think is enough weight to get 6 reps each set
Tricep Push Downs - 3 sets of what I think is enough weight to get 6 reps each set
Tricep overhead Extensions - 3 sets of what I think is enough weight to get 6 reps each set
Biceps
EZ BB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Seated DB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Concentration Curls - 3 sets of what I think is enough weight to get 6 reps each set
Preacher Curls - 3 sets of what I think is enough weight to get 6 reps each set
Thrusday
Just started this routine this week and we missed wedsnday so i moved it to here, but this is just a day for legs, which I rarely do so I'll skip this one
Friday
This is basically just a day to recap all the muscles from mon-wed to keep them pumped for the weekend since I don't go weekends
Mon-Wed I usually superset, first chest with 1st back excerise ect.
thanks
Monday
Chest
Flat Bench BB - 4 sets of what I think is enough weight to get 6 reps each set
Inclined Bench DB - 4 sets of what I think is enough weight to get 6 reps each set
Laying Flaies - 3 sets of 10
Lats
Wide Grip Chin Ups - 4 Sets of as many as possible + 2 failures per set
Lat Pull Downs - 4 sets of what I think is enough weight to get 6 reps each set
Bent Over Single Arm Raises - 2x2 sets of what I think is enough weight to get 6 reps each set
Tuesday
Delts
Shoulder Press DB - 3 sets of what I think is enough weight to get 6 reps each set
Shoulder Press BB - 3 sets of what I think is enough weight to get 6 reps each set
Arm Raises - 3 sets of what I think is enough weight to get 6 reps each set
Bent Over Arm Raises - 3 sets of what I think is enough weight to get 6 reps each set
Forearms
Hammer Curls - 3 sets of what I think is enough weight to get 6 reps each set
Overhand BB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Forearm Curls - 4 sets of what I think is enough weight to get 6 reps each set
Wednsday
Triceps
Close Grip Bench (fist legnth between hands) - 3 sets of what I think is enough weight to get 6 reps each set
Skull Crushers - 3 sets of what I think is enough weight to get 6 reps each set
Tricep Push Downs - 3 sets of what I think is enough weight to get 6 reps each set
Tricep overhead Extensions - 3 sets of what I think is enough weight to get 6 reps each set
Biceps
EZ BB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Seated DB Curls - 3 sets of what I think is enough weight to get 6 reps each set
Concentration Curls - 3 sets of what I think is enough weight to get 6 reps each set
Preacher Curls - 3 sets of what I think is enough weight to get 6 reps each set
Thrusday
Just started this routine this week and we missed wedsnday so i moved it to here, but this is just a day for legs, which I rarely do so I'll skip this one
Friday
This is basically just a day to recap all the muscles from mon-wed to keep them pumped for the weekend since I don't go weekends
Mon-Wed I usually superset, first chest with 1st back excerise ect.
thanks
Backmann said:
Why?
Why not go with legs and arms on the same day and cut down some of those exercises?
I'm not gonna lie to you...I don't have much of a life and this is good for after school so I shoot for an everyday routine...this gives me somethign to do and hang out for a bit...thats why it's pretty excessive...and if i went arms and legs on the same day it would take alot longer...I tend to get extremely tired after one muscle group since I superset...and it still takes about an hour to hour and a half...
If you really wanna work out every day then your best bet would be to go for
day1 - chest, lats
2 - traps and shoulders, lower back
3 - abs and obliques, legs
You shoud work chest and lats with the same as you have been doing but every work out swap the order, so your not always working chest 1st. you may want extra tricep work
on day 2, you should work dead lift, clean and press. If you dont know how do sone reserch and some1 to help you. also on day 2 you may wanna work extra shoulder presses and biceps
on day 3 you should work legs and core with squats lunges and hanging leg raises, twisting raises, crunches...etc... Day three is the 1 day you get to rest your arms.
you can do this program every day. the muscles you are working are triceps and biceps, but if you feel its too much just take out the extra lifts.
good luck
day1 - chest, lats
2 - traps and shoulders, lower back
3 - abs and obliques, legs
You shoud work chest and lats with the same as you have been doing but every work out swap the order, so your not always working chest 1st. you may want extra tricep work
on day 2, you should work dead lift, clean and press. If you dont know how do sone reserch and some1 to help you. also on day 2 you may wanna work extra shoulder presses and biceps
on day 3 you should work legs and core with squats lunges and hanging leg raises, twisting raises, crunches...etc... Day three is the 1 day you get to rest your arms.
you can do this program every day. the muscles you are working are triceps and biceps, but if you feel its too much just take out the extra lifts.
good luck
i just do upper body one day, lower half on another...
lol alright...I got 1 question abotu what a guy said, then I got another that he said but it's off topic...
he said if you workout legs it will actually increase your upper body size, true or false?
Also when I workout, I usually choose to do super sets or not at the beginning of my routine and I go with 2 other buddies and we were doing flat bench, 4 sets each alternating, and he said we should never do that and should do full body workouts...should i change and do that or what...
he always does his cardio before his routine...heard it should be done after?
he said if you workout legs it will actually increase your upper body size, true or false?
Also when I workout, I usually choose to do super sets or not at the beginning of my routine and I go with 2 other buddies and we were doing flat bench, 4 sets each alternating, and he said we should never do that and should do full body workouts...should i change and do that or what...
he always does his cardio before his routine...heard it should be done after?
Do your CV after, if your doing CV to loose weight or you want to build muscle, if your primary goal is fitness then do CV 1st.
This is so you have more energy to do the things at the top of your list.
Only do full body workouts if you can only train once per week.
If you work your legs, your upper body getting bigger cos your usually holding a weight in your hands or on your back, so the weight travels throu your body.
the best exercises for building muscle are squats, deadlifts, chest press, chin-ups, clean and press. So beacause of the deadlift, it makes sence to work your traps, shoulders and legs and lower back on one day.
as I posted earlyer I use this basic set up
day1 - chest, lats
2 - traps and shoulders, lower back
3 - abs and obliques, legs
This is so you have more energy to do the things at the top of your list.
Only do full body workouts if you can only train once per week.
If you work your legs, your upper body getting bigger cos your usually holding a weight in your hands or on your back, so the weight travels throu your body.
the best exercises for building muscle are squats, deadlifts, chest press, chin-ups, clean and press. So beacause of the deadlift, it makes sence to work your traps, shoulders and legs and lower back on one day.
as I posted earlyer I use this basic set up
day1 - chest, lats
2 - traps and shoulders, lower back
3 - abs and obliques, legs
Backmann,
You might try shooting for an upper/lower split
M-lower
T-upper
W-cardio
Th-lower
F-upper
Sat-cardio
I like Kent's idea of adding in clean and press. I think you'd see better results from not spending a day on shoulders and a day on arms and spending more time working compound movements. The shoulders and arms are all pretty small muscle groups and don't require a lot of intensity. Also, focus on working movements rather than muscles.
Also, there's no reason to work chins and lat pulldown. A better focus would be chins, bent over rows, and perhaps some face pulls. And you're working your triceps on day one with your chest, on day two with a lot of your shoulder movements, and then again directly on day 3...that's a bit much on the triceps.
You might try shooting for an upper/lower split
M-lower
T-upper
W-cardio
Th-lower
F-upper
Sat-cardio
I like Kent's idea of adding in clean and press. I think you'd see better results from not spending a day on shoulders and a day on arms and spending more time working compound movements. The shoulders and arms are all pretty small muscle groups and don't require a lot of intensity. Also, focus on working movements rather than muscles.
Also, there's no reason to work chins and lat pulldown. A better focus would be chins, bent over rows, and perhaps some face pulls. And you're working your triceps on day one with your chest, on day two with a lot of your shoulder movements, and then again directly on day 3...that's a bit much on the triceps.
Evo, When I was just starting out I tryed that very layout, but I found that doing upper body all on one day was way too much for my shoulders to cope with.
I found it very hard to do upright rows, shoulder press, seated rows, chest press, flyes and chin ups all in one day. cos it takes quite some time.
but it is nice to spend a whole day on legs and core.
I found it very hard to do upright rows, shoulder press, seated rows, chest press, flyes and chin ups all in one day. cos it takes quite some time.
but it is nice to spend a whole day on legs and core.
manofkent said:
I suppose it's all individualistic. I can hit 5 sets of bench, 5 sets of bent over row, 3 sets of incline press, 3 sets of chin ups, and then run a circuit of flyes, curls, and tri extensions in under an hour. I then come back three days later and run push press, 1 arm row, etc etc like I did on the previous day and throw in a few sets for the shoulders if need be.