I Need Routine Help (long winded kinda)

[zackdarnell]

My thoughts on routine 1:

Sunday - Biceps / Back (may alternate or reverse order starting with chinups)
warmup (not sure what)
ab roller
Barbell curls 8 sets drop or pyramid
Preacher curls 4 sets of 8
Incline curls 4 sets of 8
Stiff Legged Dead Lifts 4 sets 8
Bent over Row 4 sets of 8
Chinups 4 sets of 10
stretch

Do back 1st. Deadlift. Regular deads, not SLDL's. Do SLDL's for hamstrings on leg day. IMO, you have WAY too many sets for bi's.

Monday - Chest / Tri's
warmup (unsure of what)
reverse crunches
Dumbell press incline 5 sets of 8
Dumbell press flat 5 sets 8
Dumbell fly's incline 5 sets of 8
Pushups
EZbar skullcrushers tri's 3 sets of 8
overhead dumbell (sitting) tri's 2 sets of 12
pully (pushdown) tri's 6 sets pyramid/drop
dips 4 sets of 10
stretch

Why all dumbells? I'd change the tri workout alittle. It looks like too much to me. I'd start with the dips (weighted) and drop the pusdowns and the overhead extensions.

Tuesday - Quads / Calves
light warmup
squats 5 sets of 9 70% of 1rm
leg press 4 sets of 20
sitting calf press 1 warmup set of 30 (lighter) then 3 sets of 8 (heavy)
standing calf press 1 set of 20 then 3 sets of 15 (heavy)
Sprint 350 yards
stretch

Looks ok, but I'd cut down the reps on the leg press.

Wednesday - Shoulders
warmup
ab roller
reverse flys 4 sets of 8
bent arm lateral raise 4 sets of 8
shoulder shrugs 1 set of 20 (light) 3 sets of 8 (heavy)
Chinups 4 sets of 10
stretch

You need some sort of press. Drop the chinups. they are for back.

Thursday - Hamstrings / Calves
warmup
reverse crunches
stiff legged dead lifts 4 sets of 8
Leg Curls 1 set of 20 (light) then 3 sets of 10 (heavy)
sitting calf press 4 sets of 30-40
standing calf press 4 sets of 30-40
sprint 350 yards
stretch

I'd combine hams with quads on tuesday.

My thoughs on Routine 2:

Sunday - Upper Body
warmup (unsure of what)
reverse crunches
Chest
Dumbell press incline 4 sets of 8
Dumbell fly's incline 3 sets of 8
Pushups - 55
Tri's
overhead dumbell (sitting) tri's 2 sets of 12
pully (pushdown) tri's 4 sets of 8 pyramid/drop
dips 3 sets of 8
Bi's/Back
Chinups 3 sets of 8
Barbell curls 6 sets drop or pyramid
Preacher curls 3 sets of 8
Incline curls 3 sets of 8
Bent over Row 3 sets of 8
reverse flys 3 sets of 8
bent arm lateral raise 3 sets of 8
shoulder shrugs 1 set of 20 (light) 3 sets of 8 (heavy)
stretch

Monday - Legs
warmup
Ab roller
squats 4 sets of 9 70% of 1rm
leg press 3 sets of 20
Stiff Legged Dead Lifts 3 sets 8
sitting calf press 1 warmup set of 30 (lighter) then 3 sets of 8 (heavy)
standing calf press 1 set of 20 then 3 sets of 15 (heavy)
stretch
Sprint 350 yards

Tuesday - Upper
warmup (unsure of what)
reverse crunches
Chest
Dumbell press incline 4 sets of 8
Dumbell fly's incline 3 sets of 8
Pushups - 55
Tri's
overhead dumbell (sitting) tri's 2 sets of 12
pully (pushdown) tri's 4 sets of 8 pyramid/drop
dips 3 sets of 8
Bi's/Back
Chinups 3 sets of 8
Barbell curls 6 sets drop or pyramid
Preacher curls 3 sets of 8
Incline curls 3 sets of 8
Bent over Row 3 sets of 8
reverse flys 3 sets of 8
bent arm lateral raise 3 sets of 8
shoulder shrugs 1 set of 20 (light) 3 sets of 8 (heavy)
stretch

Wednesday - Legs
warmup
Ab roller
squats 4 sets of 9 70% of 1rm
leg press 3 sets of 20
Stiff Legged Dead Lifts 3 sets 8
sitting calf press 1 warmup set of 30 (lighter) then 3 sets of 8 (heavy)
standing calf press 1 set of 20 then 3 sets of 15 (heavy)
stretch
Sprint 350 yards

Thursday - Upper
warmup (unsure of what)
reverse crunches
Chest
Dumbell press incline 4 sets of 8
Dumbell fly's incline 3 sets of 8
Pushups - 55
Tri's
overhead dumbell (sitting) tri's 2 sets of 12
pully (pushdown) tri's 4 sets of 8 pyramid/drop
dips 3 sets of 8
Bi's/Back
Chinups 3 sets of 8
Barbell curls 6 sets drop or pyramid
Preacher curls 3 sets of 8
Incline curls 3 sets of 8
Bent over Row 3 sets of 8
reverse flys 3 sets of 8
bent arm lateral raise 3 sets of 8
shoulder shrugs 1 set of 20 (light) 3 sets of 8 (heavy)
stretch

Wow, thats a lot. I counted 41 sets in 1 day!!!!! I dont like this routine at all. Try each muscle group 1x per week. You would most likely overtrain in no time on this routine.

 

[DrBones]

I think your doing way too much volume on your chest day on routine #1..
5 sets incline
5 sets flat
5 sets flys
4 sets dips
and pushups
You will be overtraining before you ever get started...
I'd try to keep your sets under 12-13 sets on bigger body parts(this might even be pushin it) and 6-9 on smaller ones...
I agree with what Zack said as well regarding Deadlifts on back day... You should probably do them first and not SLDL... conventional... SLDL's are for your hams...

Thanks

 

[Mindwraith]

Do back 1st. Deadlift. Regular deads, not SLDL's. Do SLDL's for hamstrings on leg day. IMO, you have WAY too many sets for bi's.

Whats the difference between stiff legged and regular?

Looks ok, but I'd cut down the reps on the leg press.

ok thats cool, I'll increase the weight then

Why all dumbells?

Well I have no partner or spotter, I try to bother others as little as possible.

I'd change the tri workout alittle. It looks like too much to me. I'd start with the dips (weighted) and drop the pusdowns and the overhead extensions.

Ok so skullcrushers with the ez bar and dips, I still find dips hard enough w/o weight but when I get to the point that I need to add weight how do I do that?

You need some sort of press. Drop the chinups. they are for back.

Ok, military press?

Wow, thats a lot. I counted 41 sets in 1 day!!!!! I dont like this routine at all. Try each muscle group 1x per week. You would most likely overtrain in no time on this routine.

I'd try to keep your sets under 12-13 sets on bigger body parts(this might even be pushin it) and 6-9 on smaller ones...

Ok so you guys are adding all the sets together I take it ROFL. I had no idea. Ok so from what Dr Bones said it looks like I need to lower all those sets to 3 and increase the weight a little.

From what it sounds like I've been overtraining for a while now. I'm gonna start with Routine #1 on Sunday and for the rest of this week I'm gonna do what I can.

 

[Mindwraith]

Ok, I've changed it up a little adhering to Zack's advice. Anybody else have anything to add or object to? Will this routine still result in leg and chest gains? I need most of my gains in those two areas. Working quads just once a week seems as though it wouldn't but too many people say I can gain a mass that way.


Sunday - Biceps / Back (may alternate or reverse order starting with chinups)
warmup (not sure what)
ab roller
Dead Lifts 4 sets 8
Bent over Row 4 sets of 8
Chinups 4 sets of 10
Barbell curls 4 sets drop or pyramid
Preacher curls 3 sets of 8
Incline curls 3 sets of 8
stretch

Monday - Chest / Tri's
warmup (unsure of what)
reverse crunches
Dumbell press incline 3 sets of 8
Dumbell press flat 3 sets 8
Dumbell fly's incline 3 sets of 8
Pushups
EZbar skullcrushers tri's 3 sets of 8
overhead dumbell (sitting) tri's 2 sets of 12
dips 3 sets of 10
stretch

Tuesday - Quads / Calves
light warmup
squats 5 sets of 9 70% of 1rm
leg press 3 sets of 10
stiff legged dead lifts 4 sets of 8
Leg Curls 1 set of 20 (light) then 3 sets of 10 (heavy)
Sprint 350 yards
stretch

Wednesday - Shoulders
warmup
ab roller
reverse flys 4 sets of 8
bent arm lateral raise 4 sets of 8
shoulder shrugs 1 set of 20 (light) 3 sets of 8 (heavy)
Military dumbell Press 3 sets of 8
stretch

Thursday - Hamstrings / Calves
warmup
reverse crunches
sitting calf press 1 warmup set of 30 (lighter) then 3 sets of 8 (heavy)
standing calf press 1 set of 20 then 3 sets of 15 (heavy)
Chinups 4 sets 10
sprint 350 yards
stretch

Friday - Off
Saturday - Off

 

[zackdarnell]

stiff-legged deads are hams, not quads.

 

[zackdarnell]

dips, I still find dips hard enough w/o weight but when I get to the point that I need to add weight how do I do that?

They make special belts that have a chain attached. Your gym might have one. Or you can just loop a chain around a weight belt and through a weight plate, or just use rope.

Ok, military press?

Yeah, sounds good.

 

[Mindwraith]

stiff-legged deads are hams, not quads.

Ooops I moved hams to quad day and forgot to change it to quads/hams instead of calves.