Good or bad routine???

[willthare]

Monday.
Chest and tricep.

Barbell bench press
(reps) (sets)
6x3
10x2
20x1
Dumbbell decline fly
6x3
10x2
20x1
Dumbbell one arm extension
All workouts same rep and sets.
Dumbbell kickbacks
Barbell lying tricep extension
Weighted dips

Tueday
Back and bicep

Incline bicep curl
Dumbbell concentrated curls
Barbell curl
Incline barbell pull
Bent over rows

Wednesday
Legs and shoulders

Barbell full sqaut
Dumbell lunges
Sqaut to a bench
Barbell shrug
Dumbbell shoulder press
Reverse flys
Dumbbell cuban press

Thursday
Abs and calves

Barbell seated calve raise
Standing barbell calve raise
Barbell ab roll out
Weighted sit ups
Press sit ups

Then Friday sat and sun rest
I might ad a light cardio on sun. Iv done this workout for 3 weeks being a beginner is it to much lol...


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[willthare]

bump

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[NoFatChicks91]

Well, I might see a few problems with this routine, but how long have you been lifting first off?

 

[EZ_E]

Same BP, same exercises, same day, legs & ANYTHING on the same day...

Bad routine all around

3 days on day off

Switch up the exercises every workout

Train legs alone

I'm not a big fan of 2 BP's in the same day but if chest/tris & back/bi's works then OK

~EZ

 

[NoFatChicks91]

Same BP, same exercises, same day, legs & ANYTHING on the same day...

Bad routine all around

3 days on day off

Switch up the exercises every workout

Train legs alone

I'm not a big fan of 2 BP's in the same day but if chest/tris & back/bi's works then OK

~EZ

You nailed it. I completely agree

 

[willthare]

Well, I might see a few problems with this routine, but how long have you been lifting first off?

I did a lot of it 3 years ago and just started again 4 weeks ago. Its hard coz I don't get a lot of time so was trying to cram it all in lol.

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[NoFatChicks91]

Ok, I guess I can see that if you are just starting up and are limited on time. I still think you should hit one muscle group a day. Much better than cramming it all in one day. Like, Day 1 Arms Day 2 Legs day 3 Back Day 4 Shoulders Day 5 Chest

You dont have to do all the days in a row, you can take a rest day. Also, on thursday for instance, you only need to work abs like 10-15 mins or less if you want. Same with calves. You shouldn't devote a single day for abs and calves. They can be done every other day at the end of your workout if you have time.

I'm no expert my friend, but I literally sit around for at least an hour a day reading studies, weight lifting articles, and spend 3 hours at the gym myself. 6 Days a week. Many serious bodybuilders do routines like this, and I myself have gotten the best results with this setup. I have tried working out differently before.

It's also IMPERITIVE that you change the exercises for your muscle groups every couple of weeks, or even each week. Switch your days up. For a few weeks, do 8-10 reps, then for a few weeks, do high reps, 12-15. I also do 5 sets of 5 on compound lifts like squats some days.

It is very important to constantly change your routine. Just like your brain forms habits and gets used to routines, so do your muscles. When they get used to a routine, they won't grow or get stronger. You need muscle confusion to make progress

 

[NoFatChicks91]

If you care to, read this article. When switched from p90x and running to a serious lifting routine, this article gave me a great go-by. I haven't read an article that covers so much information in one read.

Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year.

You can also implement programs like this if you have time. I have gotten sick results from this one.

Bodybuilding.com - 6 Weeks To Sick Arms

Keep us updated my friend. Switching over to a fit lifestyle probably saved me. Always happy to help a fellow lifter out

 

[willthare]

If you care to, read this article. When switched from p90x and running to a serious lifting routine, this article gave me a great go-by. I haven't read an article that covers so much information in one read.

Bodybuilding.com - Growth Spurt: 30 Pounds Of Muscle In One Year.

You can also implement programs like this if you have time. I have gotten sick results from this one.

Bodybuilding.com - 6 Weeks To Sick Arms

Keep us updated my friend. Switching over to a fit lifestyle probably saved me. Always happy to help a fellow lifter out

Thank you for your advice its really helped I'm goin to read that article and write out a new routine also how many sets are reasonable? And as for my diet I'm on 2 scoops of weight and muscle gain also taking amino acids and 5 g of crearine with a high protein diet. My mate has just stared taking t 100 test boosters are they a waste of time and money?

Thank you

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[NoFatChicks91]

Well, with the test boosters first off, some guys will tell you otherwise, but I've read that they DO boost testosterone. However, they don't boost it enough to be significant. Only something hormonal like steroids or prohormones will do that. DO NOT go down that road. Don't even think about it.

Now, I'll also tell you that I used to avoid squats and deadlifts. They're the most intimidating, difficult, and painful exercises in gym. But believe it or not by squatting, it will help you get bigger EVERYWHERE. And stronger. When you do squats and deadlifts, your body produces more growth hormone and testosterone to compensate for the intense exercise.

I take creatine 5g post workout and 5g preworkout. Amino acids are good, and look at glutamine if you start getting really sore. 10-15 grams of glutamine does wonders for sore muscles.

If you are trying to gain muscle try to get as much of your intake from whole foods as you can. Use weight gainer shakes as your last resort, basically if you can.

The most important supplement for me has been plain old whey protein. I bought 30 pounds of it from trunutrition.com You can custom make your own protein. I ordered 100% concentrate, which gets about 24 grams per serving with the scoop I use. Cost about $270 + but it will last for months.

It is SO important to eat every 2-3 hours. Protein can only be digested so much at one time. Same with carbs. You can't get your whole intake of anything in one sitting, really. It must be spread out through the day so your body is constantly being fueled to build muscle and prevent muscles from breaking down.