Fall Semester 2002 Routine I need Opinions

[louden_swain]

Hello guys and gals,

I am getting ready to start the Fall semester, and I know its going to be a killer. First of all, I am working on a thesis, taking classes and teaching four 50 minute sections. I still need to workout to maintain my size and strength, but each session must be no longer than 45 minutes. I want everything to be basic and intense. I also want to only train 3 days a week. Here is a routine that I have devised:

Day 1 - Chest, Back, and Delts

Incline Barbell Presses - 3 x 10,8,5
Parallel Dips - 3 x 10,8,5 (lean forward)
Barbell Rows - 3 x 10,8,5 (bent at 55 degrees)
Chins - 3 x failure
Seated Barbell Presses - 3 x 10,8,6
Up Right Rows - 3 x 10,8,5 (grip about 14 inches apart)
Barbell Shrugs - 3 x 12,10,5

Day 2 - Legs

Squats - 4 x 12,10,8,6
Leg Presses - 3 x 10,8,6 (wide stance)
Stiff Leg Deadlifts - 3 x 10,8,6 (will also work lower back 315lbs)
Lying Leg Curls - 2 x 12
Standing Barbell Toe Raises - 3 x failure
Seated Toe Raises - 3 x failure

Day 3 - Arms

Close Grip Bench Presses - 3 x 10,8,6
Lying Tricep Extensions - 3 x 10,8,6
Barbell Curls - 3 x 10,8,6
Dumbbell Preacher Curls - 3 x 10
Wrist Curls - 3 x 12-15

Well. . .what does everyone think? Remember, I am on a limited time schedule.

 

[CrimsonKing]

bro - that still looks like alot. Did you checkout Corn's Old-school routine? Its a three day a week whole body .. simple, compound movement based wo.. I would highly recommend that instead.

 

[louden_swain]

Cornholio. . . . I need your help with this! I also agree, it seems like a lot for a busy schedule. . . I am used to training with multiple exercises.

 

[revexrevex]

i think you'd be better by removing some exercises and going more intensely on others. For instance, Delts can be moved to arm's day... because Day 1 you are training *3* major muscle groups, and on Day 3 only 2 minor muscle groups.

Also remove leg press and preacher curls and you'll have decent workout schedule

 

[gettinlarger]

DEFINITELY try Corn's routine, or a variation. Run a search bro. If you like, I could post my routine. It is based highly on the old school. Works like a charm too. Gaining weight like crazy. Gaining strength like something even crazier.

 

[louden_swain]

Gettinlarger,

Go ahead and post your routine. I think yours is simple and it may be something I like.

 

[latinus_spicticus]

Here is my suggestion. As long as you aren't a competitive powerlifter, and limit strength is not your thing...or you are not a competitive BBer...here goes my generic "get strong and athletic" routine:

None of the exercise prescriptions include the 2-4 sets of warmups that are a necessity...

Monday
-Back Squats -3-5 sets 5-20 reps
-Chins 3-5 sets addtl wt. used, 5-8 reps
-Weighted dips or flat BB bench press 3-5 reps, 4-6 reps
-1 accessory arm movement (ie tricep ext, shoulder press/raise, bicep curl, etc.) 2-4 sets with whatever rep range you feel like.

Wednesday
-Bent over BB rows 3-5 sets of 6-10 reps
-Dumbell or incline bench press 8-12 reps preferably DBs on a swiss ball
-Dumbell or kettlebell clean and press 3-5 sets of 5-20 reps
-Lunges with dumbells or a barbell 3x10

Friday
-weighted pushups (preferably with the power pushup 2 device) 3-5 sets x 12-20 reps OR light sets of BB Bench press 3x6-20
-towel chins or weighted chins 3-5 x10
-Good mornings 5x8 reps
-1 accessory arm movement (curls, tri ext., or some sort of delt exercise) 2-4 sets with whatever rep range you feel like.

Add some high intensity cardio (jumping rope, sled dragging, sprinting, etc.-- mix it up) 3-5 times a week.

Then again, you can totally ignore my advice and do whatever you want. That's cool. I just like to provide some advice and type out programs for people. Unless you are a powerlifter or a competitive bodybuilder I see no reason not to do a workout regimine like this one, though. Please take this with a grain of salt... I am very hung over and cannot take any criticism right now...j/k. LOL.

Edited: I am also in college and have been using a routine such as this with excellent results. It is not low or high volume and I believe can benefit one if they are in college very well. Please visit Pavel's site or Dave Tate's elite fitness WSB site and make your own workout decisions, as that is the best way to go IMO based on your goals. One criticism as to your original routine-- you are doing WAY TOO MUCH volume. Also you may want to add some speed work into your regimine. Speed squats 10x3, bench press 8x3, and/or deadlifts 6x1 all with bands or chains.

Peace, good health, and much strength to you.