How does this look?

guerito · 21-05-2011 3:24pm #1

So after getting fed up with the limitations of working out at home with crappy equipment I joined a gym near work. I figure if I'm going to to the gym then I might as well do it right, so I'd appreciate any advice that anyone on here might have. I'm 6' 0", 11.5 stone, a bit skinny but I've built up a decent amount of muscle (for a skinny guy) over the last year. How does this routine look?

Monday – Chest, Triceps, Core
Bench Press 4 x 8
Incline Bench Press 3 x 8
Decline Bench Press 3 x 8
DB Flys 4 x 8
Tricep Dips 3 x 10 (or to fail)
Skullcrushers 4 x 8
DB Kickbacks 3 x 8
Hanging Straight-Leg Raise 3 x 10
Dragon Flag Negatives 3 x 3
Plank 2 x 1 min
2Km on Rowing Machine (new to the RM, going to increase distance gradually)

Wednesday – Back, Biceps, Core
Pullups 3 x 10 (or to fail)
Deadlifts 4 x 8
Bent Over Barbell Row 4 x 8
Bent Over DB Row 3 x 10
Barbell Shrugs 4 x 10
Chinups 3 x 10
Hammer Curls 4 x 8
Concentration Curls 3 x Max
Hanging Straight-Leg Raise 3 x 10
Windscreen Wipers 3 x 5
Side Plank 1 min each side
Plank 1 min
2Km on Rowing Machine

Friday – Legs, Shoulders, Core
Squats 4 x 8
DB Lunges 4 x 6 (each leg)
DB Calf Raises 4 x 10
Military Press 4 x 8
DB Lateral Raises 4 x 10
Reverse DB Row 4 x 10
Upright DB Row
Hanging Straight-Leg Raise 3 x 10
Dragon Flag Negatives 3 x 3
Plank 2 x 1 min
2Km on Rowing Machine

Diet is reasonably good with not too many beer or pizza related lapses

and I drink a whey protein shake each day. Usually do some bodyweight work at home at the weekends, press-ups, pullups, chinups, pike presses, handstand press negatives, hanging leg raises etc. Have started cycling to work, ~30 mins each way, when the weather isn’t too bad, i.e. rarely. A niggling knee problem seems to have sorted itself out, so going to go back to running 5-8km, 3-4 times a week, including one session of 400m or 800m intervals, probably on a Tuesday to keep it as far from the Squats as possible.

Anything I should change? Comments would be appreciated.

Brian? · 21-05-2011 3:31pm

The volume is way way way too high. Strip it back to 2-3 compound and 2 isolation exercise per workout. I prefer doing 3 full body workouts a week, not a fan of these type of split at all.