Routine planning

Hail 2 Da Chimp

Hey there just a few questions have started back in the gym and am unsure about some of the workouts I have been doing.

Monday legs \ shoulders:
10 mins cardio
Smiths machine squats: 8,3,8,3,10
Lunges 3x10 each side
Deadlift 3x10
Single leg squats - (unweighted) 3x20

Shoulder press 3 x 8-10
Inclined shoulder press 3 x 10
Lateral Raise 3 x 10
Front raise 3 x 10

Tuesday Boxing
Lots of core work

Wednesday Chest \ Triceps
10 minutes cardio
Bench press 10,8,6,4
Inclined press 3 x 10
Flies 3 x 10
Pullover 3 x 10

Pushdown 3 x 10
Lying Triceps Extension 3 x 10
Tricep Extension 3 x 10
Dips 3 x 8

Thursday Back \ Biceps
10 minutes cardio
Rear pull down 3 x 10
Seated row 3 x 8-10
Bent over row 3 x 10
Lower back

Dumbell curl 3 x 10
Inclined seated curl 3 x 10
Barbell curl 3 x 10
Hammer curl 3 x 10

Saturday full body workout
Run 2.5 miles
Squats
Military press
Bicep curls
Triceps
Pushups
Core
Core
Core


Few questions, should I be working my back and biceps on the same day? Also my chest and triceps? As I know these are using the same muscle groups and I dont want to be over loading them one day of the week and neglecting them the rest of the week.

Also My leg workout is composed of 3 exercises for quads and one for hamstrings is this OK?

Should I be adding weight and doing less reps on the likes of my biceps/triceps/back?

Any help appreciated!

Goals are to add some muscle tone up.

Thanks H2DC

Dragan

For my money they has to be some tricep over training going on there….your using them on Monday to assist with shoulders, on Tuesday with boxing, on Wednesday and again on Saturday. I would suggest you drop doing anything for arms on Saturday, there is no need to do anything for them here and change that day up to include things like box squats, cleans, snatches, overhead squats etc….basically do those awkward complicated lifts you don't normally see people doing?

Now then, I would also drop the volume for biceps and triceps on the other days you are training them. I would normally suggest you should do biceps and chest, and triceps and back….but with the boxing throw into your routine I would leave things as they are…however, your bi's/tri's are warmed up and used somewhat by the time you get to doing them….so a bit less volume and a bit more effort will do wonders.

Look at the size and complexity of your chest and back versus the size and complexity of your tri's and bi's and ask yourself why am I doing the same number of set for these smaller muscle as for the larger ones? On Thursday you actually do MORE sets of biceps than you do for back….which is crazy. When I train biceps I do 4 to 5 worksets tops….and my arms are coming in about 17.5 inches right now…and I would expect to add another inch to them with a proper arms specialisation routine.

Remember, this is real life, not pro bodybuilding or internet fakery and 17.5 inches is a very decent sized arm.

The second question I want you to ask yourself is "what are the most unused muscles on the body in day to day life?" look at your job and think about what you do on a daily basis, if like me you have a desk job the answer is NOTHING!!! But even very physically active jobs will rarely involve chest or biceps work….as such, these muscles do not need a massive ammount of work to stimulate growth…..the trick is short, sharp , intense as hell workouts that leave you gasping afterwards.

Down in my gym there is this group of four guys that train together and take it in turn to do there sets….thats right, one will do his set, then chat till the other three are done and then do another one. These guys are doing the same reps with the same weight as they were 6 months ago….and they look exactly the same.

Train clever, train hard and then rest up man. Another thing about your program is that you go from Monday to Thursday with no break….i'm not sure if you train in a proper boxing gym but if you do then that is some hard ****, you might want to look at resting and extra day during the week, dropping the full body day and movin back or chest to Saturday so do

Monday : Legs Shoulders
Tuesday : Boxing
Wed : rest
Thursday : Chest/Biceps
Friday : Rest
Saturday : Back and Triceps

You can then work in some of the other lifts I mentioned on the appropriate days and work on speed and power that way….you will also see you could train chest and biceps together and back an triceps together and really hammer them due to the extra rest you would get.

You will make much more gains working out less days, but more intensely and getting proper rest, than needing to hold back and not be tired because you have to train so much.

Hail 2 Da Chimp

Thanks Dragan, The only problem I have there is I have very limited weights equipment on a saturday. I was thinking of maybe altering to this:

Mon: Legs \ Shoulders
Tue: Boxing
Thurs: Chest \ Back
Sat Arms

Also I made a mistake above I do 4 exercises on each body part, accidently edited it out of back workout above.

So in summary are you saying shorter weight sessions maybe more explosive \ plyometric exercises?

I have to say I obviously noticed a few mistakes in my routine but I am seeing very positive results so far