Help building a programme

pvt.joker

Hi,


I've been keeping a log on the fitness logs forum for the last month, and while I have seen progress (fat loss, firming up in chest , some additional size in biceps/triceps) I feel as if im just going in aimlessly without a defined programme and doing whatever looks "fun". Which is a sure quick way to lose motivation
My goals are mainly cosmetic/vanity (which I have no problem in admitting)

Goal is to increase upper body definition (chest/shoulders/arms/abs)
My legs are pretty big already (years of cycling)

My diet is pretty good I think, with low carbs / plenty of protein, and a recovery shake after gym work.
So I have decided to split my routine into 2 day splits along the following lines:

---

DAY 1:


10 minute stretching
5 minute warmup treadmill

Chest / Shoulders

---

Upper chest:
incline dumbbell flyes
incline bench dumbbell press


Middle chest:
pec deck
flat bench dumbbell press
flat bench dumbbell flyes


Lower chest:
decline dumbbell bench press
decline dumbbell flyes


Shoulders:
seated shoulder press
lateral raises
reverse flies
front raises


Traps:
shrugs
upright rows


15 minute treadmill at fast pace

---

DAY 2

10 minute stretching
5 minute warmup treadmill

Back / Arms / Abs

---

Back:
Single arm row
lying bent over rows


Biceps:
hammer curls
preacher curls


Triceps:
french presses

Abs:
Bicycle ab excercise
Weighted sit ups
cruches
plank
back extensions


15 minute treadmill at fast pace

---

Days when I have a spotter with me, I'll do barbell bench press instead of dumbbell.

Will this routine work for the goals I'm aiming to achieve?
Im aiming to keep it as simple as possible, but yet still achieve maximum results (definition).

If you have any views at all on this, or would add in anything , or remove anything then please let me know.

Thanks

gabgab

Hey,

Try looking at the starting strength stuff, well worth a look.

pvt.joker

gabgab wrote: »

Hey,

Try looking at the starting strength stuff, well worth a look.

hey, yeah ive been looking at it (have the book) but i dont have a spotter most of the time so rules out chest press / squats.
Was just wondering more about whether the DB routines I plan on using will build any sort of decent appreciable lean muscle mass ?

aye

7 chest exercises!! and 2 back exercises!!
its not very balanced in that regard.
you'll tighten those chest muscles a lot.

noting for the legs either.
i would add in deadlifting and squats. and remove some of the chest exercise if your worried about time.

Hanley

You don't always need a spotter when you're benching or squatting.

You're better off NOT going to failure anyway with SS.

What sort of rack would you be squatting out of?

pvt.joker

aye wrote: »

7 chest exercises!! and 2 back exercises!!
its not very balanced in that regard.
you'll tighten those chest muscles a lot.

noting for the legs either.
i would add in deadlifting and squats. and remove some of the chest exercise if your worried about time.

Hmm yeah I guess I could remove some of the chest exercises, or else balance them out in alternate days i.e flyes day 1 , presses day 3 etc.

I will probably incorporate some leg stuff into it too, weighted lunges maybe..

pvt.joker

Hanley wrote: »

You don't always need a spotter when you're benching or squatting.

You're better off NOT going to failure anyway with SS.

What sort of rack would you be squatting out of?

I will probably just make sure I dont try for any PR when I've no spotter just to be safe.

Theres only 1 squat rack in Northwood and its pretty damn tough to get time in it. Theres a Smith squat which I used once, I guess I could use that if push came to shove (know its not great)

Do you have any thoughts on the chest / shoulder routine I've planned (apart from the too many chest exercises , which ill probably cut)
Good for definition?

Thanks

aye

pvt.joker wrote: »

Hmm yeah I guess I could remove some of the chest exercises, or else balance them out in alternate days i.e flyes day 1 , presses day 3 etc.

I will probably incorporate some leg stuff into it too, weighted lunges maybe..

yeh try and balance out the chest and back exercises.
it's really common to over do the chest exercises, and end up with rounded shoulders.

add in some face pulls too.

also having a strong back will make your chest look wider

pvt.joker

aye wrote: »

yeh try and balance out the chest and back exercises.
it's really common to over do the chest exercises, and end up with rounded shoulders.

add in some face pulls too.

also having a strong back will make your chest look wider

face pulls?! not sure if you're taking the piss or not ,

off to youtube I go .......

Hanley

pvt.joker wrote: »

I will probably just make sure I dont try for any PR when I've no spotter just to be safe.

Theres only 1 squat rack in Northwood and its pretty damn tough to get time in it. Theres a Smith squat which I used once, I guess I could use that if push came to shove (know its not great)

Do you have any thoughts on the chest / shoulder routine I've planned (apart from the too many chest exercises , which ill probably cut)
Good for definition?

Thanks

Yah, don't try for a PR without a spotter, than goes withotu saying. You shouldn't be trying for PR's all too often anyway tho.

There's alot of members here who training in Northwood so I'm sure if you were going for a PR you could arrange to be there the same time as them to get a spot...

There's WAY too much volume in that routine. There's no way you can put alot of effort in all of those exercises. You'd just be spinning your wheels. You'd be much better just picking 2 or 3 big chest exercises (maybe flat bench, incline 'bells and flys) and a heavy shoulder press and maybe one other raise.

I'm of the opinion that there isn't much that a lateral or frontal raise is gonna add to your shoulders if your pushing your pressing hard. I barely ever do any form of raises and my shoulder's are one of my stronger point visually.

I know you're looking for definition, but you need to have muscle to define first, so I would personally recommend just trying to push the big exercises for a period of time before trying to refine anything.

Hanley

pvt.joker wrote: »

face pulls?! not sure if you're taking the piss or not ,

off to youtube I go .......

I posted this as my top 5 upper back exercises a while back;

http://boards.ie/vbulletin/showpost.php?p=56043696&postcount=11

This is a good vid on face pulls; http://ie.youtube.com/watch?v=kexr7CqnVng

This is a good vid on seated dumbbell powercleans; http://ie.youtube.com/watch?v=kvVEz-tBgvg

pvt.joker

Hanley wrote: »

I posted this as my top 5 upper back exercises a while back;

http://boards.ie/vbulletin/showpost.php?p=56043696&postcount=11

This is a good vid on face pulls; http://ie.youtube.com/watch?v=kexr7CqnVng

This is a good vid on seated dumbbell powercleans; http://ie.youtube.com/watch?v=kvVEz-tBgvg

Thanks a lot, very helpful posts as always