working on a new routine

[SaiBoT]

yeah but during soccer season, DOMS isn't ideal for me to have esp. since i've been out with a groin injury for a bit.

Anyways, i can't fucking wait to get back in the gym once soccer ends- i think i can avoid hitting the gym crowd at like 3:15-3:30 if i can get out of school with early dismissal instead of senior commons.

For my routine, i was thinking of getting my major lifts a little higher and maybe doing a program like rippetoes for a month, then starting a split, which would consist of

Tues: Triceps/Chest/Shoulders
Thurs: Legs
Sat:Back/Biceps
Sun: Triceps/Chest/Shoulders

then it would continue with something like;
Tues: Legs
Thurs: Back/Biceps
Sat: Triceps/Chest/Shoulders
Sun: Legs

so basically i'd be working out a different muscle group twice a week every 3 weeks and the others only once.

Maybe i should put shoulders with legs? I do like training chest with triceps and back with biceps so i want to keep that- not sure about shoulders though. I figured that you use some triceps with shoulders, so i could do it there or put it on my leg day. I have some exercises in mind, but what do you guys think of this as a base?

Thanks for any input!

You are not doing tris before chest and shoulders are you? neither bis before back...

 

[ExtraMile]

yeah but during soccer season, DOMS isn't ideal for me to have esp. since i've been out with a groin injury for a bit.

Anyways, i can't fucking wait to get back in the gym once soccer ends- i think i can avoid hitting the gym crowd at like 3:15-3:30 if i can get out of school with early dismissal instead of senior commons.

For my routine, i was thinking of getting my major lifts a little higher and maybe doing a program like rippetoes for a month, then starting a split, which would consist of

Tues: Triceps/Chest/Shoulders
Thurs: Legs
Sat:Back/Biceps
Sun: Triceps/Chest/Shoulders

then it would continue with something like;
Tues: Legs
Thurs: Back/Biceps
Sat: Triceps/Chest/Shoulders
Sun: Legs

so basically i'd be working out a different muscle group twice a week every 3 weeks and the others only once.

Maybe i should put shoulders with legs? I do like training chest with triceps and back with biceps so i want to keep that- not sure about shoulders though. I figured that you use some triceps with shoulders, so i could do it there or put it on my leg day. I have some exercises in mind, but what do you guys think of this as a base?

Thanks for any input!

KISS imo

 

[JDid23]

KISS? Also saibot, if you mean like during the workout- of course i would do exercises like deadlift/rows before working biceps more directly

 

[ExtraMile]

KISS? Also saibot, if you mean like during the workout- of course i would do exercises like deadlift/rows before working biceps more directly

Keep
It
Simple
Stupid

 

[JDid23]

Keep
It
Simple
Stupid

ah......... hahah

how does tht sound though? it doesn't look too complicated to me

 

[JDid23]

Back/Bi's
Deadlift
chinups/pullups
DB Curls
Bent over rows
BB Curls
DB Rows

Chest/Tri's/Shoulders
DB/Flat Bench Press
Military Press
CG Bench Press
Incline DB
Dips
Tricep Pushdowns
DB Side Raises

Legs
Squat
Power Clean (maybe)
Lunges
Calf Raises (standing/sitting)
Leg Curls
Leg Press


Nothing in order/definite but it's just something i was thinking about

Any advice/input is much appreciated

Thanks

EDIT: I was also thinking of moving shoulders with legs, but i am not sure..... 1 more month till i start lifting consistently again

 

[JDid23]

quick bump.. i can't edit the other topic, but i forgot about abs so i figure i'll put them in with legs

Back/Bi's
Deadlift
chinups/pullups
DB Curls
Bent over rows
BB Curls
DB Rows

Chest/Tri's/Shoulders
DB/BB Flat Bench Press
Military Press
CG Bench Press
Incline DB
Dips
Tricep Pushdowns
DB Side Raises

Legs/Abs
Squat
Power Clean (maybe)
DB Lunges
Calf Raises (standing/sitting)
Leg Curls
Weighted Declines
Planks

 

[SaiBoT]

IMHO you should do the Bill Starr original 5x5. The one i gave to ExtraMile, he'll give you the details i'm sure of it.

 

[JDid23]

IMHO you should do the Bill Starr original 5x5. The one i gave to ExtraMile, he'll give you the details i'm sure of it.

i was thinking about 5x5 actually but i don't think i would enjoy it too much.... I know i am still a beginner and shouldn't be getting too complicated w/ my workouts, but i just don't think i would like doing the 5x5 every workout.

However i don't like to knock things before i try them, so maybe i will give it a shot

 

[ExtraMile]

he means the bill star original 5x5 its nothing like the madcow 5x5...

Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible