my new WO routine...take a look

[Stiffler]

Here is my new workout routine. I wanted to change things up a bit so this is what I have come up with so far, please give me sugestions on what I could do different!!! I still need some more exercises for my shoulders, got any ideas???

Monday-chest
Incline bench
Flat bench
Incline flies/crossovers

Tuesday-back
Lat pull downs
Chin ups
Bent over rows
Cable pull downs
Bent over lateral raises

Wednesday -DAYOFF

Thursday-shoulders
Overhead press
Lateral raises

Friday-legs
Squats
Leg presses
Hamstring curls
Leg extensions

Saturday-arms
Close grip bench
Skull crushers
Press downs
Bicep curls (straight bar)
Curls (DB)
Cable curls

Sunday-DAYOFF

 

[gymtime]

Tuesday: Cable pulls and chins are redundant, dump one of them

Thursday: An entire day devoted to one small muscle group? Must you? I'd add it to another upper body day and make this a three-day split.

Leg day is good. You might add a few sets of stationary lunges.

Arm day smells of high volume. If you have to do all that stuff, keep the sets to a minimum and the weight and intensity high.

How's the wing doing bro?

 

[110%]

actually i think shoulders are a large bodypart and deserve one day by themselves if you are training bodyparts only once a week, b/c if you put something with them then what else are you gonna have by itself biceps or triceps, you dont need that. also for addition of exercises your shoulders i think need a rear delt exercise, go for bent over lateral raises. also i really like your bis/tris routine, but i think you should make the cable curls, from the top attatchment pulley or use concentration curls to work the peak. also why do you do 5 exercises for back but only 3 for chest, i think you should add one more exercise in for chest. those are just some tips i think would help out, however variation is key so if u just got done doing some of my tips stick with what you got. looks good though, i really like your routine split of the days

 

[Stiffler]

thanks for the replies gymtime and 110%! my arm is doing great I think it is bac to its original strengh. does anybody have any suggestions on what else I could add for chest day?

 

[110%]

i would reccomend some decline dumbells third thenmove the incline flies to last in the order.

 

[Jabs]

weighted dips

 

[TheYork]

I like the idea of having shoulders on their own day, that is what I do. Personally, my shoulders give out on bench day, so it is worth it to hit them hard on their own day. I'd throw shrugs in also, and maybe even deads on shoulder day, switching tri's to chest day, and putting back and bi's togeather. I dont see the point of not doing tri's and chest on the same day. A five day split could lead to overtraining IMO, your CNS needs to recover, not just your muscles. Personally, I would make much better gains with more rest.


just my two cents.

 

[Stiffler]

heres my revised workout routine, please tell me what you think...

Monday-chest
Incline bench 4x12,10,8,8
Flat bench 4x12,10,8,8
Incline flies/crossovers 3x12,10,10
Close grip bench 3x12,12,10
Skull crushers3x12,12,10
Press downs 3x15,12,8

Tuesday-back
Lat pull downs 4x15,12,10,8
Bent over rows 3x12,12,10
Cable pull downs 3x15,12,10
Bent over lateral raises 3x15,12,10
Bicep curls (straight bar) 4x12,10,8,6
Curls (DB) 3x10,8,6
Cable curls 3x12,10,8

Wednesday –DAYOFF

Thursday -legs
Squats 4x15,13,10,10
Leg presses 3x15,12,12
Hamstring curls 3x12,10,8
Leg extensions 3x15,12,12

Friday-shoulders
Overhead press 4x12,10,8,6
Lateral raises 3x12,12,10
Shrugs 4x16,14,10,7

Sunday-DAYOFF

 

[yogibear59]

are you trying to overtrain or what?

yogi

 

[Stiffler]

yogi why do u think that is overtraining? what would u recommend?

 

[Stiffler]

does anybody else think this is overtraining?????????

 

[gymtime]

The volume is high for my taste, but I wouldn't call it overtraining. I'd give up a few sets in favor of higher weights, especially for the smaller muscle groups.

 

[yogibear59]

Stiffler---the volume is to high you don`t have to do everything when you go to the gym.

something like this 9sets for large muscle groups{chest,back,legs} 6sets for smaller muscle groups{delts,bicips,tricips,forearms,calves}

by the way how long have you been training?

yogi

 

[Stiffler]

yogi- Ive been training hard now for about 14 months.

so are u saying to still do the same exercises as I have listed but just drop a set off?

or are u saying just drop an exercise for each muscle group?

let me know what u think, because I am interested in a lower volume WO, this WO right now is basically what I have been doing for the past 14 months, and I think I need a change a for the better

thanks bro!

 

[yogibear59]

Stiffler if you have been doing that workout for 14monthes you need a change of pace try this.

monday--
benchpress 5x5
incline flys 3x10-12
bentover rows 5x5
lat pulldowns 3x10-12


tuesday---
squats--5x5
45*legpress 3x10-12
calf raise 3x20

wednesday off

thursday--
military press 5x5,1x10
dips 5x5,1x10
barbell curls 5x5,1x10

friday---off

saturday----
deadlifts 5-4-3-2-1-1-1
calf raise 1x20

sunday--off

{1}5x5 is done with 2 progressive warmups than 3x5with top weight


its simple but effective

yogi

 

[Stiffler]

whoa that is a light WO! how come I never see people doing these light WO at my college? everyone that I know that is huge does about the same routine as I do...

there is hardly any tricep or bicep work in there, I know u hit you tris with chest and shoulder movement and bis with your back, but wouldnt I want to have a few more exercises in there for my arms? I only have 16" guns so they need some work, but maybe that is my problem I have been over trianing them. man I scared to stop doing what im doing and do a lighter routine

Do u think this will work for me, is this WO what most people do?

thank Yogi!

 

[curling]

Stiffler,

Personally,

I like your second routine better then yogi's suggestion(just seemed it wasn't enough to get a burn imho) You might skip the skull crushers and do weighted(if you can) dips. That way you can work your chest and your tris together.

Also I would do pull ups instead of lat pulldowns(if you can again) If you can't at least do 10 pull ups on your first set, stay with the lat pulldowns til you get stronger.


Also I like the way you put back and bis together. I would only do two sets of each bi exercise you mentioned instead 3.

You might want to add 2 or 3 sets of upright rows to shoulder day.

 

[Stiffler]

thanks Curling for your advise I added it to this revised WO, take a look and see if this is cool...and if anyone else has ANY suggestions please let me hear them becuase I want to get this right!

Monday-chest
Incline bench 4x12,10,8,8
Flat bench 4x12,10,8,8
Incline flies/crossovers 3x12,10,10
Close grip bench 3x12,12,10
Press downs 3x15,12,8
Dips 3x10,8,7

Tuesday-back
Lat pull downs 4x15,12,10,8
Bent over rows 3x12,12,10
Cable pull downs 3x15,12,10
Bicep curls (straight bar) 3x12,10,8,6
Curls (DB) 2x10,8,6
Cable curls 2x12,10,8

Wednesday –DAYOFF

Thursday -legs
Squats 4x15,13,10,10
Leg presses 3x15,12,12
Hamstring curls 3x12,10,8
Leg extensions 3x15,12,12

Friday-shoulders
Overhead press 4x12,10,8,6
Lateral raises 3x12,12,10
Bent over lateral raises 2x15,12,10
Shrugs 4x16,14,10,7
Upright rows 3x10,8,8

Sunday-DAYOFF

 

[yogibear59]

Stiffler----you might ought to look at that routine again you call that a light workout----first on your power sets you aren`t going over 5reps how much weight do you think you`ll be pushing over the weight your moving now?also you are working your squats and deadlifts hard which equals more growth.i used to train almost the same as you do.do it for 6-8 weeks what do you have to lose you might gain some strength and size off this routine you will get stronger.so when you go back to your bodybuilding routine you will be stronger on your other excercises.

good luck
yogi

 

[curling]

So yogi,

Are you saying your routine is strength building program instead of bodybuilding? If you are I agree that is a good stregnth building program you suggested but is optimum for body building?

I guess we both didn't really know what stiffler goals were. Is he after strength or size?

 

[Stiffler]

I have been doing strength for 6 months (low reps) now I want to shape my body (get big and ripped) so is the WO I have layed out good for getting good size? please give me any pointers on BODYBUILDING I am new to this side of the sport...
thanks alot!
stiffler

 

[Stiffler]

I have been doing strength for 6 months now and have made pretty good gains I guess, but now I want to get big and shape my body. So is that WO I posted a good one for getting big and ripped? please give me any advice on BODYBUILDING because I am new to this side of the sport...

thanks alot,
stiffer

 

[Stiffler]

^^^