Editing my workout for the best

B

Beaver

0
Helloo. Ive been lifting for 18 months now. Just recently started working out at home.

Monday:

Back

Bicepts


Wednesday:
Tricepts
Legs
abs

Thursday:

Bicepts
legs

Friday:

Tricepts
Back
Chest

Anything I should change?

Thanks~
 
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Hi there,
Your routine sounds ok. Just some basic advice. Firstly, it is proven that Isometric training is best for any core exercises. So instead of stomach crunches, trying doing 3 x 1minute bridges. This provides better results than crunches.
You also said you were looking to decrease body fat and increase muscle, so if you are already doing squats... trying doing them holding free weight up above your head about shoulder width apart. It works you aerobically a lot more and you will feel it as soon as you try it.
For anything more, check out my blog -
Trainer01
 
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Would it be worth scrapping lunges and just do 4sets of squats because with added weight it is very tiring so its working well ;)
 
Yeah if you're doing squats and doing it while holding some weight above your head, you could drop out the lunges. Squats are a really good compound exercise...means it works a lot in the one exercise.
 
Cut down the number of sets you're doing and stick to the main lifts.

Squats
deadlifts
bench press
chin ups
rows
military press
planks (or another core exercise)
 
Im thinking maybe do back/shoulders on Monday. Wednesday abs/legs and Friday do lats/arms/ chest?

I feel when I do only do a few lots of muscle like I did today just to see what it was like and I can really work the muscle groups I do because with a full body workout im getting tired by the time I do my last muscle group and I feel ide benefit more doing certain muscles on certain days...

The thing is I know arms take less time to revover than chest/back (big muscles) so maybe I should do arms at the end of each workout session.

What do you think?

Just thought of this routine quickly:

Monday:

Back
Lats
Bicepts


Wednesday:
Tricepts
Legs
abs

Thursday:

Bicepts
legs

Friday:

Tricepts
Back
Chest
 
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Why not go with full body, upper/lower or push/pull??? You want to be tired by the end of your workout, thats the point of doing it.

On your new routine you're doing legs 2 days in a row and not working your shoulders.

http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

FREE StrongLifts 5×5 eBook: How to Build Muscle & Lose Fat Through Strength Training in Only 3 Workouts Per Week | StrongLifts.com

http://training.fitness.com/weight-training/weight-training-101-a-18766.html
 
Thanks for the links :)

Im going to do the different muscle groups on each dayand maybe try the 5x5 routine so ile really push meself :)
 
I would recomend the fb or half and half splits. They force you to work harder and produce more horomone release.
 
Half and half splits? So put more of the exercises into one routine and only workout 3x a week and not 4?

Aswell as taking protein shakes after workouts im thinking of maybe adding creating before a workout.
I dont have much money to spend on creatine though as im only a student.
 
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Like upper/lower or push pull. You can do it either mon, wed and fri or mon, tues, thurs, fri. Cardio 2 or 3 times on top of that also.

Its up to you really, just my opinion.
 
Well I ride bike trials which will be 4x a week after my workout ;) Theres a few of us who ride so its pretty good cardio and we have courses etc. Alot of hoping around. haha!

It sucks because at my gym the heaviest dumbells are 20kg :( This is ok for me now but in time it wont be so im thinking maybe get a bar and some heavier weights and just train at home... but then I dont have the cable machine and some other machines :(

Im interested in this set I also have more weights at my house just not enough for bench press and I dont have the squat bar...
 
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I train at home and i love it. I have barbells, dumbells and a cable tower, but this is what i want eventually.

Its a power rack with pull up bar and cable tower. Its a complete gym.
 
Ahhh tidy :)

For the next 2 months I think ile go to mylocal gym as the 20kg dumbells are enough for now and it will help save cash then ile get the 50kg barbell/dumbell set in mid summer :)
 
Could any body please copy and paste my workout routine and add the exercise names under the body parts? Ps. I only have dumbels

Are side bends worth putting into my routine?
 
Decided to put shoulders into my workout.

So heres the new edited workout:

Monday:

Back
Bicepts

Tuesday:

Shoulders


Wednesday:
Tricepts
Legs
abs

Thursday:

Bicepts
Shoulders

Friday:

Tricepts
Back
 
1.) What exercises are you planning on doing? Just naming the body part isn't saying much.

2.) It's Bicep and Tricep, no T on the end.
 
evan said:
1.) What exercises are you planning on doing? Just naming the body part isn't saying much.

2.) It's Bicep and Tricep, no T on the end.
Click to expand...

Sorry matey.

Back:
Lateral raises
bent over rows
bent over lateral raises


Legs:
Squats/lunges

Chest:
Flies
bench press (waiting to order a 50k squat bar with weights)

Shoulders:
Standing Dumbbell Alternating Raises
Military press
Shoulder press

Abs:
Crunches
Twisted sit ups (One elbow touches the knee on the other side)


Please add extra exercises I should be doing. I know you will say dead lifts but I will when I get the squat bar. I have been doing bench press aswell its just ive recently started working out at home so im slowly getting the heavier weights that I need.
Ps. Ile add the missing later on im just at college
 
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I take it that your set on trying a body-part split as opposed to a FBW or push/pull split.

Lateral raises and bent-over raises work the shoulders (side and rear delts, respectively), not the back. But, I've heard of some people doing rear delts on their back day because it fits in better. Bent-over rows are great for the back, however, you should also be doing pullups. If pullups are too difficult, start out with lat pulldowns and work your way up to pullups. You can also do negatives where you stand on a chair and start with your chin over the bar, then slowly lower yourself down.

For shoulders, you should be doing some type of shoulder press. Military press is my favorite, but dumbbell presses are also good. Also, I've read that upright rows can lead to injury. I'm not sure how accurate that is, but you can always do shrugs to build your traps.

Also, add planks to your ab routine, they'll strengthen your core quite a bit.

Does your college have a decent gym? I've gone to numerous college gyms and they all had squat racks and anything else you could ever need. If that's the case, I'd recommend using the college gym and saving the money you'd otherwise spend on weights.
 
evan said:
I take it that your set on trying a body-part split as opposed to a FBW or push/pull split.

Lateral raises and bent-over raises work the shoulders (side and rear delts, respectively), not the back. But, I've heard of some people doing rear delts on their back day because it fits in better. Bent-over rows are great for the back, however, you should also be doing pullups. If pullups are too difficult, start out with lat pulldowns and work your way up to pullups. You can also do negatives where you stand on a chair and start with your chin over the bar, then slowly lower yourself down.

For shoulders, you should be doing some type of shoulder press. Military press is my favorite, but dumbbell presses are also good. Also, I've read that upright rows can lead to injury. I'm not sure how accurate that is, but you can always do shrugs to build your traps.

Also, add planks to your ab routine, they'll strengthen your core quite a bit.

Does your college have a decent gym? I've gone to numerous college gyms and they all had squat racks and anything else you could ever need. If that's the case, I'd recommend using the college gym and saving the money you'd otherwise spend on weights.
Click to expand...


Yer it does. I live 20 miles away from my college and ide rather go to my local gym. (not a nice atmosphere at college gym)The thing I like about working out at home is that its quiet but then again I dont have the lat pull down machine :( What I would do because im a member for the year at my local gym is buy the monthly voucher (£15 and allows me to go whenever I want for the month) is workout at home then on a wednesday afternoon/friday go to my gym and use the weights for bench press then on a mon/tuesday/thursday do back arms etc at home as I have the sufficient weight...
 
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