Oh Boy My NEW Routine, The "Pick 3", ADVICE!!

[luto199]

***ADVICE New Routine, The "Pick 3" Workout ADVICE***

Well im an amatuer, been lifting and listining to advice for the past year or so. When summer came i decided to make a routine that was more designed for what i need.
Im 6'1, 205, have a decent build. What im basically looking for is to get defenition in my arms and chest, and have an all around good build. I call it the "Iso 2 Pick 3" workout. Each day i workout (3 days) I isolate 2 muscle groups and PICK 3 exercises from my list.

Monday
-Pecs
- Flat Bench (always)
- Incline Bench
- Dembell Press (laying Down palms outward)
- Dumbell Flys
- Knuckle Tip Push-ups
- Close Grips
-Shoulders
- Back Press
- Front Press
- Dumbell Press (sitting up plams outward)
- Lateral Raises

Wednesday
-Back
- Lat Pulldowns
- Straight Arm Lat Pulldowns
- Seated Rows
- Deadlifts (always)
- Shrugs
-Legs
- Squats
- Front Squats
- Angled Leg Press

Friday
-Biceps
- Curls
- Concentration Curls
- High Pulley Curls
- Barbell Curls
- Preacher Curls
Triceps
- Pushdowns
- French Press (Tricep Extensions)
- Two Arm Dumbell Tricep Extension (back straight)
- Kickbacks
- Decline Dumbell Tricep Extension (CoolcolJ just had a good post about it so i am gonna try it)

And i fit in cardio and abs usually after each day.
Okay now i guess what im concerned about most is the combonations of muscle groups i work out, like should i do biceps and triceps the same day, etc.
Let me know, ive been on it about 3 weeks now and i feel good so far, I think.

 

[luto199]

c'mon tommorrow is monday and i dont wanna start my routine for the week if i got it all ass backwards!
Thanx for any feedback

 

[louden_swain]

To me it seems like way too much upper body work, and very little work for legs. You have nearly 6 exercises per muscle group (chest and arms). . . that is not necessary. Just keep it basic and simple and you will turn out fine.

 

[luto199]

Well now keep in mind that out of those 6 pec workouts i only "pick 3" of them for that day. Same goes for all the other muscle groups.

 

[nikkita]

where do you train claves??

 

[lemur]

calf work is necessary, as is forearm work. you need less isolation work and a bit more compound... add bent over row and pullup on back day, and only pick 2 exercises for bi/tri. Close grip bench, if done properly, is much more a tricep exercise than a pec exercise, IMO.


These are all fairly minor problems (except calf work). The big problem is, if you can squat and deadlift in the same routine, you are doing them horribly, horribly wrong . After I deadlift I can't even stand up, let alone go do a set of squats.

 

[luto199]

Well my calves are decent sized already so im not too terribly worried about them, alothough I'll fit somethin in for them.
Now, your saying squat and deads in the same day aren't good if your doing them right, so that means i need to switch something up, like instead of back and legs, back and pecs? Whats are some good combonations where i wont overwork my muscles?
I made this exercise from "Stregnth Training Anatomy" by Frederick Delavier which seems to be a very professional book (this isnt "working out for Dummies" which sucked) with great illustrations of exactly which muscles are being exercised and also how to properly do the exercise. He did classify the close grip as a chest workout, but acknowledged it is good for triceps too.
You said do 2 exercises for bi/tri, but will this be enough for only doing it once a week? Also, what do you think about picking from a list of 4 or 5 workouts each time instead of having a set in stone workout?
THANKS!

 

[luto199]

b-u-m-p

 

[ThePolishHammer]

asdf

interesting concept. at the very least its creative. and it probably does what its supposed to. From the sounds of what you want. give it a shot... it could be somethin new
definetly not my style
but its interesting

 

[luto199]

thanks, i'll try to keep people posted on how it works.