Workout Routine

[TyTe`EyEs]

I am currently bulking and this is my routine.

Monday - Legs

Tuesday - Chest/ tris

Wednesday - Off

Thursday - Shoulders/ traps

Friday - Back/ bis

Saturday - Off

Sunday - Off


How does this look to yall?

 

[wind2sail]

Looks good to me. But if you're more a starter (say 0-6 months), I'd squeeze the routine to just 2 different programs. Switching training A and training B 3 days per week. If you're 0.5-1 yrs into it, I'd make it three phase with mergin' Shoulders and Legs into one day. Legs can get SOO boring alone.

Better also don't plan it daywise, like Legs on Monday, chest on Tue, but: training A, day off, training B, day off, C, 1-2 days off. It's more flexible when you get some unexpectable events.

And don't forget doin' the belly every time at the end!

 

[NRM]

Actually, that looks like a pretty good routine. You're working from biggest body part to smallest and you'll have time to focus. Depending on your personal opinion, some people only work abs once a week with legs with weights and some people work abs everyday. I really don't think you need it everyday and you should train it like every other muscle. But everything else is good, be sure to check your exercises and set/reps.

 

[DJBen]

Looks alright from where I'm standing. To get a proper evaluation onf it, throw the excersizes down here aswell.

 

[wind2sail]

Originally posted by NRM
Actually, that looks like a pretty good routine. You're working from biggest body part to smallest and you'll have time to focus. Depending on your personal opinion, some people only work abs once a week with legs with weights and some people work abs everyday. I really don't think you need it everyday and you should train it like every other muscle. But everything else is good, be sure to check your exercises and set/reps.

The idea behind doing abs each time is that it's actually so powerful muscle, that you can hardly ever stress it enough. It recovers very quickly.

Also 90% of other excersises still utilize also the abs, so it's wise to "finish" it properly at the very end of your daily routine. The only substitution for daily excersise would be doing the abs with artificial weight (on your chest or behind your head). However this might be dangerous for your lower back (my case).

 

[TyTe`EyEs]

Here are the exercises

Monday - legs - squats, stiff-legged deadlifts, calf-raises

Tuesday - chest/tris - bench, incline db bench, dips

Thursday - shoulders/lats - military press, side raises, shrugs

Friday - back - bentleg deadlift, bentover rows, chins


Semag where you at? LOL

 

[semag]

Heh... I'm here.

Good to do legs first in the week, you'll be fresh, and can put a lot into them. I'd throw in leg press too, and maybe leg curl... you wanna hit legs with like 12-15 work sets (that's what D used to say.) I'd say 4 sets of squats and 3 sets of leg press is pretty good... although I've been thinkin of trying a 5x5 workout on squats and 3 sets of leg press.... I've been throwin in 5x5 workouts in this week, and they're hardcore. I can see why the classic bodybuilders liked them.

do skull crushers. I can't really imagine a tri workout without them, unless you were doing dips and close grip bench. Those are the three hardcore tri workouts I'd say you should shoot for. Some pulldowns are good too, but think of those three as your "squats" of triceps. use one always.

I'd say do arnolds every few weeks, or do shoulder press for like 4 weeks, and arnolds for 4 weeks. Arnold's are way cool.
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

heh.. .shrugs are traps, not lats
for side raises, I do 5 with a pretty heavy weight, and then drop 5 lbs and do 5 more immediately.. for a set of 10.
think about front raises too.

back.... do some db rows, or one armed cable rows too.

that looks good.

 

[TyTe`EyEs]

Thanks for the input Semag.

LOL.... I meant to say traps.


Edit - Semag, I meant to ask you, do you go up weight on each set of squats?

 

[MrFitness880]

looks fine to me

if you want to toss a day or two in for abs fine but keep in mind you abs are working to stabilize your body during heavy deads, squats and any standing presses you might do

everyday? NEVER - you need to rest.

when i work my abs they do just fine w/ once a week

 

[MR_PERFECT]

I disagree with everyone here, I don't think this is a good workout. Your Triceps and Biceps should be worked out on a separate day, possibly together, preferably each having their own day. Also, I would recommend doing your hamstrings on a separate day than your quads.

I use to do workouts like this and I was always to weak to do my triceps and biceps thoroughly because they came second in the workout. I thought I was doing a good job on hamstrings until I gave them their own day. My hamstrings became bigger overnight and had a shape to them like they never had before. I would suggest working each body part every 9-10 days and give each muscle their own day.

 

[TyTe`EyEs]

I would suggest working each body part every 9-10 days and give each muscle their own day.

Shouldn't I give my body a few days off?

 

[NRM]

Originally posted by MR_PERFECT
I disagree with everyone here, I don't think this is a good workout. Your Triceps and Biceps should be worked out on a separate day, possibly together, preferably each having their own day. Also, I would recommend doing your hamstrings on a separate day than your quads.

I use to do workouts like this and I was always to weak to do my triceps and biceps thoroughly because they came second in the workout. I thought I was doing a good job on hamstrings until I gave them their own day. My hamstrings became bigger overnight and had a shape to them like they never had before. I would suggest working each body part every 9-10 days and give each muscle their own day.

Triceps and biceps should not be worked on the same day. They are opposing muscles. Besides that, chest exercises go with tricep exercises as does shoulders, with the whole pushing motion. Just as biceps and back go together with the whole pulling motion.

The whole 9-10 day thing is confusing. Stick to week schedules, they are much more easier to maintain and look at. Besides, if you work, a 9-10 schedule is going to throw off your weekends and whatnot. You do not need a full day for biceps or a full day for triceps. You just can't punish your muscle that much. As long as you use heavy weights, I'd stick to chest + shoulders + triceps, back + biceps, legs all together. It's a solid routine.

 

[MR_PERFECT]

Originally posted by NRM
Triceps and biceps should not be worked on the same day. They are opposing muscles. Besides that, chest exercises go with tricep exercises as does shoulders, with the whole pushing motion. Just as biceps and back go together with the whole pulling motion.

The whole 9-10 day thing is confusing. Stick to week schedules, they are much more easier to maintain and look at. Besides, if you work, a 9-10 schedule is going to throw off your weekends and whatnot. You do not need a full day for biceps or a full day for triceps. You just can't punish your muscle that much. As long as you use heavy weights, I'd stick to chest + shoulders + triceps, back + biceps, legs all together. It's a solid routine.

What are you talking about, people work opposing muscle groups all the time. I don't agree with the push-pull theory at all. By the time you get to the second and third body part, you're going to be a lot weaker than you were on the first body part. You could work, for example, back with biceps. The most impressive part about biceps is the lower part near the elbow. The best exercise for this development is the preacher curl, which will do you little good if you can't go heavy. If the 9-10 thing is to confusing, you really don't need to be in the gym. How can you not follow this program, but be able to eat the correct amount of food?

I would suggest:

1. Shoulders
2. Quads
3. Back
Rest
5. Chest, Hams
Rest
7. Biceps, Forearms
8. Calves
9. Triceps

Or you can change it around to your preference. You could just try what everyone else suggested, then try this and see which works for you.

 

[wind2sail]

Originally posted by MrFitness880
looks fine to me

if you want to toss a day or two in for abs fine but keep in mind you abs are working to stabilize your body during heavy deads, squats and any standing presses you might do

everyday? NEVER - you need to rest.

when i work my abs they do just fine w/ once a week

Abs NOT everyday - it was misunderstood. I was trying to say abs at the end of every training at the gym. And each training separated by a day off. 1 day is perfectly enough for your abs to recover.

(Honestly I do abs every single day - without any problems, but have special reasons for it.)

Also the specialized routines with 4, 5 or even nine different trainings will NOT BE benefited from unless one is really longer to the thing and has already gotten rid of all the unnecessary fat. And has good sense of his muscles. It also needs a LOT more determination. That's my point. From the original post it seems the poster falls into the starter category. So you're probably advising a big overkill.

 

[semag]

when you do a 5x5, you keep the same weight for all five sets, heavy, so that failure is gonna be around the 5th rep. Normally, weight goes up with reps go down, or vice versa. When the reps stay the same, it tends to indicate same weight, unless you're doing a special workout.