Need a New Workout

[lucidblue]

I've been doing the same workout for about 4 months and I'm bored. Please help, I need something new. I'm currently doing a 4-day split (kind of like the 4 day... keeps me motivated). Here's what I've been doing:

Day 1 - Back/Biceps
DB Bicep Curls 3 x 8-10
DB Hammer Curls 3 x 8-10
Assisted Pullups 3 x 10-12
DB Bent-over Row 3 x 10-12
Seated Row (machine) 3 x 8-10
Back Extensions (machine) 3 x 10-12

20 min HIIT on eliptical


Day 2 - Legs/Shoulders
Squats 3 x 8-10 (just switched from Smith to free)
SLDL 3 x 8-10
Leg Extension 3 x 10 (Dr. told me to do for some knee problems)
Calf Press 3 x 10-12 (do on leg press machine b/c gym doesn't have a standing calf raise machine)
Seated Calf Raises 3 x 8-10

**Shoulder work is somewhat limited due to rotator cuff injury. Just started to feel better recently, so I'm trying not to over work.
Rotator Cuff Exercises
Arnold Press (stopped b/c of shoulder approx. 2.5 months ago)
Lateral Raises (stopped b/c of shoulder approx. 2.5 months ago)
Seated DB Shoulder Press 3 x 8-10 (just started last week)
DB Row (Bent-over, elbow out) 3 x 8-10



Day 3 - Chest/Triceps/Abs
Superset:
Close Grip Bench 3 x 8-10 (keeping light b/c shoulder)
Tricep Kickbacks 3 x 10-12

DB Chest Press (on swiss ball) 3 x 10-12 (keeping light b/c shoulder)
Standing Cable Fly (stopped about 2.5 months ago b/c shoulder)
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)

30 min cardio on Stairmaster



Day 4 - Abs/Cardio
Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)

20 min HIIT on eliptical


My shoulder is starting to feel better the past 2 weeks, so I think I can start adding some things back into my workout that would have irritated it before. I looked at Krista's site for routines, but didn't see anything I really liked. Think I'm still interested in a 4 day split, but I could possibly be convinced otherwise. Any ideas are appreciated!

 

[PBR]

My only comment at this time, would be to change your tricep exercise to more of a power movement, lying tricep extentions on a decline bench or incline bench....this will allow there to be no stress on the shoulders or spine....I would suggest single overhead dumbell, but I think that might stress the shoulder, it has to be done heavy, so I dont think its in order here...Cable pushdowns with a "V" bar is nice also, you can get some weight on there.....kickbacks are more of a finishing exercise if you will, and since you are doing only one specific move, IMO you should make it a heavy one....some one will probably post up a routine for you....if not-let me know......

 

[lucidblue]

bump

 

[JJFigure]

What are your goals? Strength? Hypertrophy (increase in muscle size)?

If you like that split, I'd change it and move the larger muscle groups to the beginning of your workout (regardless of your goals):

Day 1 - Back/Biceps
Assisted Pullups 3 x 10-12
DB Bent-over Row 3 x 10-12
Seated Row (machine) 3 x 8-10
Back Extensions (machine) 3 x 10-12
DB Bicep Curls 3 x 8-10
DB Hammer Curls 3 x 8-10

20 min HIIT on eliptical

You could swap out BB rows for the DB rows, Incline curls for the bicep curls, Pulldowns or non-assisted pullups for the assisted pullups.

Day 2 looks fine - legs before shoulders.

Day 3 - Chest/Triceps/Abs
BB/DB Bench Press (on bench)
Dips? depends on shoulder
DB Flyes? depends on shoulder
Close Grip Bench 3 x 8-10 (keeping light b/c shoulder)
Tricep Pushdowns (cables)

Hanging Leg Raises 3 x 15 (no weight)
Crunches on swiss ball 3 x 15 (with weight)
Oblique crunches on swiss ball 3 x 15/side (with weight)
Bicycle with upper body moving (no weight)

30 min cardio on Stairmaster

 

[lucidblue]

JJ - Thanks for your feedback. My goal is to replace fat with muscle. I do like the 4 day split. I think that I should possibly move shoulders to a day where I'm just doing abs and keep legs by themselves...

I posted this on the training board too and someone suggested trying a 5x5 routine instead. Any thoughts?

 

[JJFigure]

I personally prefer training in a lower rep range; I also quit doing BB splits a while ago and switched to upper body/lower body and/or whole body workouts that focus on compound movements. I've played with lots of different splits over the years though, and change them as needed.

Look at the OL+BB split for Steel thread I posted up; we put together a couple of upper body days to help round out Steel's OL training, and they are similar to the approach I am using right now. Compound movements in the 3-5 rep range; isolated movements in the 4-6 (for strength) and 8-12 (for hypertrophy) rep ranges.

I also really like the dual factor hypertrophy training methodology - it's in the sticky at the top of the training board. You might want to look at that.

In other words, there are lots of options. If you're interested in training with heavier weights with lower rep ranges, you might want to check out the different methodologies on the training board sticky and see if any of them interest you. If so, we could help you with a split that would minimize shoulder impact.

 

[lucidblue]

I read through the OL+BB thread and I'm starting to read through the dual factor hypertrophy training sticky. Thanks for your opinions... with all the different methodolgies it becomes a bit overwhelming to sift through it all.