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[SacrificeThery]

Monday-Biceps:

Barbell Curl (close/wide grip)
Preacher Curl
Reverse Preacher Curl

Shoulders:
Barbell Shrug
Arnold Press

4 sets of 20 Crunches


Wednesday-Chest:

Flat Bench
Dumbell Fly (one arm)

Triceps:

Lying Triceps Extension
Close Grip Bench press

4 sets of 20 Crunches

Friday-Back:

Lat Pull Down (close/wide/reverse grip)
Dead Lift

Legs (Quads):
Leg Press
Calves:
One Leg Calf Raise
Barbell Calf Raise

4 sets of 20 Crunches

Okay this is my attempt at a weight routine plz critique it

Then i had some questions sorry if they are answered in the forum some were and i missed them.. With a proper weight routine working 4x a week +Whey Protien how long will it take for me to see results? And i was considering taking Creatine, Will creatine add more or a "Fat" look or more of a "Muscle" look. and if every day i train till failure on every muslce group that wont cause any sort of over train will it? And my right "Pec" is bigger than my left what is a good way to correct this?

Thanks

ST

 

[SacrificeThery]

oh come on

 

[MindOverMatter]

Then i had some questions sorry if they are answered in the forum some were and i missed them.. With a proper weight routine working 4x a week +Whey Protien how long will it take for me to see results? And i was considering taking Creatine, Will creatine add more or a "Fat" look or more of a "Muscle" look. and if every day i train till failure on every muslce group that wont cause any sort of over train will it? And my right "Pec" is bigger than my left what is a good way to correct this?

1.) Don't worry about results. Right now, find a picture of a body that resembles what you want to look like, and make it a goal for yourself to look like that in 3 years.

Instead of looking in the mirror/weight scale everyday and hoping for results, look at your weights. Every week or two, try to do more weight for your exercises without breaking form. Always try to improve.

Focus on strength, and the look will come.


2.) Creatine will not give you a fat look. Fat will give you a fat look.

3.) If you train to failure everyday on EVERY muscle group, you will overtrain. Unless you are juicing up, train every muscle group once a week.

4.) You sure about this? I don't see how this could happen naturally. Anyway, you can do a one-arm dumbell bench press for that pec to isolate it.

 

[SacrificeThery]

Thanks bro, I think i worded that wrong I meant if every training session if i trained till failure would it cause over training. Now can someone go over my weight routine for me and tell me if its adequate

 

[Lifeforce]

Well you don't actually have any set count on your routine.

If you want mass I would exchange some stuff to get more compound in there instead of isloation.


Here's some comments. Just pointers no rules. Feel free to ignore the stuff I say.
---
For the biceps I would drop the preachers and do only compound for a while. Do Perhaps three set of ordinary curls and two sets of reverse grip. I'm really not into dumbells but I may be wrong.

For shoulders You have chosen a good exercise. I would add in military presses and bent over lateral raises. Doing 2-3 sets of military presses, 2 sets of arnold presses and 1-2 set of lateral raises. I do upright rows instead of arnolds but they are sad to be bad so arnolds may be much better choice. Shrugs are for the back, not the shoulders.

For back deadlifts is the king. Add in T-barrows too, they are fantastic for the traps. Pull-ups and pulldowns are very good. Do like 3 sets deadlift, 2-3 sets T-barrows, 2 sets each of pull-ups pulldowns. Try to keep around 10 sets. This will majorly **** up your back leaving you sour like hell if you do it right. Some say you should be doing shrugs but they do jack **** for me, T-bars left my traps sour for 4 days! But whatever rocks your boat.

For legs you MUST have squats, they are essential to any program. Leg presses are good, try doing some stuff for the hamstring too, like lunges or hyperextensions. Do like. 3 sets squats, 2 sets leg presses, 2-3 set lunges, 2 set hyperextensions.

Calves, A little unsure here what is best, as long as you find a exercise that is comortable for you.

Chest: You seem to have it figured out. I like to switch between barbell and dumbell when doing bench presses. As DIESEL says keep around 10 sets at most or until you feel you get tired and weak in the muscles.

Triceps: Yeah thumbs up for those exercises, all I want to add is dips. They are the king. I fancy doing 2 exercises with 3 sets each.

I'm not the real abominal expert but nothing gives me more ache in the muscles than doing 8-12 reps instead of more. No other exercise make me feel more worked out in my abdominal than this exercise: http://www.exrx.net/WeightExercises/RectusAbdominis/CBLyingStraightLegHipRaise.html

People will stare and comment but for me it makes wonders.


Anyways, go from heaviest exercise to the lightest.

Doing back+legs on the same day is very though. I would break that day in half and perhaps do back+biceps and leg+calves and moving shoulders to chest day or doing it together with the legs.

 

[SacrificeThery]

Okay i modified it a bit.. What do you think of this

Monday-
Biceps:
Dumbell Curl 3 Sets
Preacer Curl 3sets
Forearm Curl 3 Sets

Legs :
Leg Press 6 sets
Calves:
Barbell Calf Raise 6 sets

4 sets of 20 Crunches

Wednesday-
Chest:
Flat Bench 3 sets
Incline 3sets
Decline 3sets

Triceps:
Lying Triceps Extension 3sets
Close Grip Bench press 3sets



Friday-
Deltoids:
Arnold Press 3 sets
Upright Row 3Sets

Back:
Dead Lift 3sets
Barbell Shrug 3


4 sets of 20 Crunches


Problem is that im so limited on equip.. So i cant do some of your exercises


Thanks for your feedback btw

 

[Lifeforce]

Haha, you almost did the opposite of every stuff I wrote. :] It looks a little better. Now at least you have a more rational workout schedule.

What exact equipment do you got?

You still do not train your hamstrings. If you have a barbell at least do some lunges. If you do not have a squat rack have someone spot you. Squats is the best exercise there is for overall development. Please do not skip that one. Leg press doesn't even come close in the effectiveness of the squat since it will train your entire legs, the abdominal muscles, the ass, the back and so fourth. I strongly suggest you do it. Like 3 set squats, 3 set lunges and 3 set leg press. Then you train your entire upper leg very thoroughly.

If you managed to do pulldowns before do them now too (in front of head) you only train your back with 6 sets. Remember you have many large muscles in the back and for example you train your arms with 15 sets per week. If you can't do T-bars then do some bent-over-rows... that only require a barbell. Add in 2 sets of each pulldowns and bent over rows. Because right now you don't train your lats at all and you will look MUCH better with developed lats because you get a V-shape. I didn't train my lats at all in the beginning and now I look much lighter than I really am.

Military Press is another exercise that will give a great deal of mass. At least try that one out a couple of times.

Another thing I noticed is that you do 25 sets on monday. I'd move the forearm curls to wednesday and reduce the number of sets for the calves to 4 sets.

This is my opinions anyway. You'll notice if you grow with your current routine or if you don't.

 

[MindOverMatter]

Working out without squats is like having sex without your penis. Do your squats.

 

[SacrificeThery]

Monday-
Biceps:
Dumbell Curl 3 Sets
Preacer Curl 3sets
Forearm Curl 3 Sets

Legs :
Leg Press 3
SQUATS 3
Calves:
Barbell Calf Raise 4 sets

4 sets of 20 Crunches

Wednesday-
Chest:
Flat Bench 3 sets
Incline 3sets
Decline 3sets

Triceps:
Lying Triceps Extension 3sets
Close Grip Bench press 3sets



Friday-
Deltoids:
Military Press 3 sets
Upright Row 3Sets


Back:
..?


4 sets of 20 Crunches

I have a regular bench set an olympic style bar/weights and one barbell which you can adjust the weight on whihc is fine i guess, a Lat Bar Leg Press. Feel free to fill in the Routine as you feel needed. And also why do you sugges tthat i change my arm work out?

 

[SacrificeThery]

bummmmppp

 

[Lifeforce]

I'm exhausted, going right to the point.

Biceps:
Do some barbell curls
drop the preachers, you will train brachialis as a synergist anyway

Legs:
Add in hamstring workout

Chest: ok

tris: ok

delts:
Current routine will build anterior and lateral deltoid and leave the posterior flat and undeveloped, add in something for the posterior deltiod.

back - is it that hard to actually read my replies?
3 Set Deadlifts
3 Set T-bar rows doing a homemade one with a olympic bar at the wall and a close grip device around the bar itself below the weights.
2 Set Pull ups
2 Set pull downs

 

[iknowmore]

back and bis the same day. dont do isolation excercises for biceps. Heavy Back work= big bi's. bi's get hit when back is hit hard.

 

[SacrificeThery]

Originally posted by Lifeforce
I'm exhausted, going right to the point.

Biceps:
Do some barbell curls
drop the preachers, you will train brachialis as a synergist anyway

Legs:
Add in hamstring workout

Chest: ok

tris: ok

delts:
Current routine will build anterior and lateral deltoid and leave the posterior flat and undeveloped, add in something for the posterior deltiod.

back - is it that hard to actually read my replies?
3 Set Deadlifts
3 Set T-bar rows doing a homemade one with a olympic bar at the wall and a close grip device around the bar itself below the weights.
2 Set Pull ups
2 Set pull downs

Its not that i don't read your posts, Ive just been busy and im incredibly lazy in alot of aspects so i kind of got you to do the work for me :X..Haha ill stop being such a lazy ass soryr about that. I appreciate the help btw