Is this a good routine?

[Tempest]

i worked out for about a month, but recently took a break for about a month. i'm getting back into my groove today.

day 1 - chest/triceps/abs
bench press
incline bench press
cable crossovers
dips
triceps pushdown
8 minute abs

day 2 - back/biceps/forearm
preacher curl
chin ups
wrist curl
deadlifts
lat pulldown
seated row

day 3 - legs/shoulders/abs
leg press
squats
leg curls
calf raise
military press
shoulder shrug
8 minute abs

day 4 - rest

repeat

that comes to about 5 times a week, for an hour at a time. also, i try to do about 3 sets of each exercise, starting from 10 reps and going down.

can anyone offer any advice, or tips to make it more effective? am i doing too little, or too much?

 

[DJUofS]

Originally posted by Tempest
triceps pushdown

trade that for some skull crushers or close grip bench press. They work ten times better from my experiences.

 

[talrock]

That routine is used for 6 days a week? Or do you put a rest day in between?

 

[DJBen]

Looks alright. Very good attempt at making a good routine.

Personally I'd take out the incline bench and alternate bench for inclines every 2-3 weeks. I agree with the skull crusher comment. Maybe superset skull crushers with light narrow grip benching.

Get some bent over rows in your back day. They're a must. As soon as you can do lat pulldowns at a decent weight, swap them for pull-ups. They'll really hit your back. Then start alternating pull ups and lat pulldowns just to mix things up a bit.

Some bent over laterals, or anything to hit the rear delt would be cool. Keep everything in a nice proportion. Look for some stiff leg deadlifts for those hamstrings, too

Monday = day 1

Tuesday = OFF

Wednesday = day 2

Thursday = OFF

Friday = day 3

Sat = OFF

Sun = OFF


See the system there? Always giving your body some rest. It might seem like you're not pushing yourself, but what I've written down above is ideal for optimum muscle growth and rest. Obviously you could have day one on thursday, friday rest, day two saturday - If it fits in better with work etc so you're getting those two days off at the best possible time.

Make sure your diets solid and go get huge

 

[Lifeforce]

Drop the preacher curl and exchange for biceps barbell curl, skull crushers is also a necessity. Seated rows are OK, bent over barbell row is goooood. DJBen is at me all the time for doing pulldowns, that I should exchange them for pullups, so as soon as possible do that too

I try to keep my workout around 15-18 sets, 5-6 sets per body part. If I do more I slugg off and lose motivation. Keep workout around an hour tops.

Training 5 days a week is too much, at least for me. You need more rest, seriosly, trust me on this. Also try to avoid having squats and deadlifts on adjoining days, it is real hard for the legs and back.

 

[TurboLover]

I think you should give LEGS their own day. Trust me if you work them out hard, you'll know. After working out my legs, you think I came out the shower. A mon wed fri split would be good.

 

[ceekay]

if this is the order of exercises i'd move wrist curls to the end of the workout or omit it altogether. you dont want your forearms and grip to go before you have a chance to get your deadlifts in.

 

[DJBen]

Good point.

Stay away from straps, belts and wraps too - unless you have joint problems. It'll strengthen everything up nicely. Unless you start hitting real heavy weight, then start it.