Opinions on my workout.

Dohnny Jepp

Hi all, I just want some opinions on my workout//schedule, so I can make it as effective as possible.

Monday: Bicep 3 x 6 w/ burn set
wide grip barbell curls
close grib barbell curls
Alternating dbell curls
Dbell hammer curls
"side" curls

Tueday:Shoulders back 3 x 6 + core excercies
Dbell Shoulder press
lateral raise
Upright Row
Bent over row
Core routine

Wednesday: Triceps 3x 6 w/ Burn set
Barbell Overhead tricep extension wide grip
Alternating Dbell Overhead tricep Extension
Dbell kickbacks
closegrip barbell bench press from the belly not chest.
Lying tricep extension (skull crushers)

Thursday: legs 3 x 6 + core excercises
Wide Leg squat
Static Lunge
Deadlift
Core Routine

Friday: Chest 3 x 6 w/ burn set
Bench press
Chest flies
Pullovers
Dbell inclined press

saturdays and sundays off.

Now my goal is to get bigger.

TimeToShine

I don't mean to be a dick but it's pretty bad. A whole day just for your biceps and another day just for your triceps is...bad. I don't really know where to start. Do you realise that 5 day splits are bad for beginners? Your stabliser muscles will be absolutely destroyed and you'll make nowhere near as much progress as you should. Also, burn sets with that kind of volume are really pushing it. I know it's fun trying to make your own routine but honestly you won't see good gains from this. You should try a routine made by professionals who know what they're doing, and drastically reduce the volume or just do away with the burn sets completely

Satanta

+1 on timetoshines comment. You should maybe try a 3 day split. Working out 5 days will also hinder your gains. You need to give your muscles time to repair and grow

Reggy

what does 'core routine' mean/consist of exactly? Im in agreement with the other two completely.

saturdays AND sundays off? I think a mid week rest would be better suited to such intense lifting rather than taking the entire weekend off. do you work weekends or something? some lads I know train like lunatics monday to Wednesday, are completely burnt out come thursday/friday and thus put in half hearted efforts, topped off with drinking on saturday.

I find saturday/sunday the best days to train as the gym is less packed and Im fresher after a sleep in. although it depends on your own work commitments.

Laisurg

As the others said it's not great, especially if you're just starting out, best to mix things up a little rather than dedicating two days to just your arms.
I think you're overdoing it a fair bit, as for the break it's better to take a break in between the week, you can increase the amount you work out as you go on but better to start off three days a week, make sure you eat enough as well, that's as important as actually working out when you want to put on mass.
Go to muscleandstrength.com or bodybuilding.com both have good work outs and bodybuilding.com has some good nutrition info.

Dohnny Jepp

Reggy wrote: »

what does 'core routine' mean/consist of exactly? Im in agreement with the other two completely.

saturdays AND sundays off? I think a mid week rest would be better suited to such intense lifting rather than taking the entire weekend off. do you work weekends or something?

Hiya,

My Core routines is the excercies I do for abs and obs.
Unfortunately I work long days on the weekends and short days on weekdays which makes weekdays easier to workout on.

when i started working out i did 3 days a week, but i didnt feel i was getting to break each muscle group down enough.

How would you's reccomend splitting the 3 days?

BossArky

Your routine looks horrific. Give more info and people can help sort you out.

What are your goals? Look good? Get strong? Don't really know?

Age/weight?

What are your squat/bench/deadlift/overhead press/max pull ups?

Biceps/Triceps IMO are something which should be done after main exercises (bench/overhead press) for perhaps a max 3 sets. Don't start a session in the gym with them.

You're in the gym too much if you're looking to grow. Spend less time time there and be far more efficient by focusing on the best selection of exercises for your goals.... so, tell us what your goals are.

Reggy

Dohnny Jepp wrote: »

My Core routines is the excercies I do for abs and obs.

I knew what you meant, just wondering what does it consist of, ie: exercises? lots of people spend lots of time lying under those ab cradles when they are pretty much a waste of your time. pretty much all compound lifts will rely on the core to an extent. You need to make the time you spend in the gym all beneficial, not just a portion of it.

gymsoldier

Dohnny Jepp wrote: »

How would you's reccomend splitting the 3 days?

Keep it simple:

Monday:
Chest (2 - 3 exercises) (BENCH)
Shoulders (1 - 2 exercises) (Youll be getting shoulder work already from chest exercises) (PRESS)
Triceps (1 - 2 exercises) (Triceps have been used twice for chest and shoulder, no need to over do it)

Wednesday:
Legs (4 exercises, Hamstrings, Quads, Calves) (SQUAT)
ABs (2 - 3 exercise) (Youll be using your core already from squats etc.)

Friday:
Back (3 - 4 exercises) (Don't forget to DEADLIFT)
Biceps (1 - 2 exercises) (Biceps will have already been used big time from back)


Youve got your four big movements in there, Bench, Press, Squat, Deadlift.
You can swap Triceps for Biceps if you want.

d'Oracle

Dohnny Jepp wrote: »

when i started working out i did 3 days a week, but i didnt feel i was getting to break each muscle group down enough.

This is your problem.
You are thinking too much about muscle groups and breaking them down.

The bicep day and tricep day are mentalsim, or at least it is for you.
Also you probably don't need to do 5 exercises for your biceps if you are asking on here.

Look your triceps extend (straighten out) your elbow so they are used a lot in pushing things away. Your chest and shoulder muscles are also used a lot in pushing movements to pull your upper arm forward and to lift your upper arm up. Ergo it makes more sense to train them together than on their own. So presses and triceps are good to train together. i.e. Chest shoulders tricep day or Push day.

So do a bench or shoulder press heavy and then some mix of lighter presses, shoulder raises and tricep work. Day 1.

Your back pulls your upper arm back towards you. Your Biceps basically pull your lower arm towards you (bend or flexion of the elbow) as a result back and Biceps is an old fashioned day. You do rows and pullups with different grips and then do curls and lighter rows. Day 2

Then you can do legs.
Squats, leg presses deadlifts, ham curls what ever, just make sure you do the front and the back of the legs. Day 3.

Do one or two ab/ob exercises at the end or during each session.

That is working all the muscle groups.
In 3 days a week.

So put a routine together from that and bring it back see what folks say.

Dohnny Jepp

I appreciate all the advice folks! As d'Oracle suggested, i'm gonna make a new plan using what you all said and post it here before i implement it to make sure its not as horrific :P.

Dohnny Jepp

Reggy wrote: »

I knew what you meant, just wondering what does it consist of, ie: exercises? lots of people spend lots of time lying under those ab cradles when they are pretty much a waste of your time. pretty much all compound lifts will rely on the core to an extent. You need to make the time you spend in the gym all beneficial, not just a portion of it.

Sorry missed this,

Wood choppers - I think they are called, lef lifts, side crunches with a weight in hand, crunches and twists and some ball excercies. A selection of the listed over the two days.

Reggy

Dohnny Jepp wrote: »

I appreciate all the advice folks! As d'Oracle suggested, i'm gonna make a new plan using what you all said and post it here before i implement it to make sure its not as horrific :P.

gymsoldier has given you a very good foundation there mate... doesnt need much more than that IMHO.....

Dohnny Jepp

Right guys what do you;s think. If u's would swap days with anythin or reccomend a different exercise to the one i list.

monday: Press (chest shoulder tri)

Push up 2 x 15
Bench press 3 x 8
Incline D-bell press 3 x 8
Chest fly 3 x8

Dbell press 3 x 8
Push press 3 x 8

single arm dbell ext 3 x 8
skull crusher 3 x 8

Wednesday: legs + core
freehand jump squat 2 x 15
wide stance squat 3 x 8
Romanian Deadlift 3 x 8
Calf raises 3 x 8

core shizzle

Friday: Pull (back and biceps)

deadlift 3 x8
Pull ups
one arm dbell row 3 x 8
barbell shrug 3 x 8

wide grip barbell curl 3 x 8
dbell alternate curl 3 x 8

thanks to laisurg for pointing me towards bodybuilding.com which i used to find suitable excercises. Thanks to gymsoldier for giving me the blueprint and thanks to D'oracle for explaining how a workout should be made up.

gymsoldier

.

Dohnny Jepp wrote: »

Right guys what do you;s think. If u's would swap days with anythin or reccomend a different exercise to the one i list.

monday: Press (chest shoulder tri)

Push up 2 x 15 Is this a warm up?
Bench press 3 x 8
Incline D-bell press 3 x 8 Go for 30degree's
Chest fly 3 x8 Flat or Incline?

Dbell press 3 x 8
Push press 3 x 8 Id go with lateral raises here

single arm dbell ext 3 x 8 After skulls try a push down on the cables
skull crusher 3 x 8 Id do skulls first

Wednesday: legs + core
freehand jump squat 2 x 15
wide stance squat 3 x 8
Romanian Deadlift 3 x 8
Calf raises 3 x 8

For legs I'd just go basic, Squats, Leg Extension, RDL, Hamstring Curl, then finish with caffs. WATCH YOUR FORM ON THE RDL'S. PS. I know I said four exercises, but hey, we're doing five now

core shizzle

Friday: Pull (back and biceps)

deadlift 3 x8
Pull ups
one arm dbell row 3 x 8 Alternate between this and BB row. Although sometimes your lower back will be shattered from deads.
barbell shrug 3 x 8

wide grip barbell curl 3 x 8 Just a regular curl will do
dbell alternate curl 3 x 8 Try hammer curls here instead

thanks to laisurg for pointing me towards bodybuilding.com which i used to find suitable excercises. Thanks to gymsoldier for giving me the blueprint and thanks to D'oracle for explaining how a workout should be made up.

Dohnny Jepp

..

gymsoldier wrote: »

Right guys what do you;s think. If u's would swap days with anythin or reccomend a different exercise to the one i list.

monday: Press (chest shoulder tri)

Push up 2 x 15 Is this a warm up? Yup it is.
Bench press 3 x 8
Incline D-bell press 3 x 8 Go for 30degree's Gotcha
Chest fly 3 x8 Flat or Incline? flat, would you reccomend Incline?

Dbell press 3 x 8
Push press 3 x 8 Id go with lateral raises here Gotcha

single arm dbell ext 3 x 8 After skulls try a push down on the cables
skull crusher 3 x 8 Id do skulls first Will do!

Wednesday: legs + core
freehand jump squat 2 x 15
wide stance squat 3 x 8
Romanian Deadlift 3 x 8
Calf raises 3 x 8

For legs I'd just go basic, Squats, Leg Extension, RDL, Hamstring Curl, then finish with caffs. WATCH YOUR FORM ON THE RDL'S. PS. I know I said four exercises, but hey, we're doing five now
Gotcha :P
core shizzle

Friday: Pull (back and biceps)

deadlift 3 x8
Pull ups
one arm dbell row 3 x 8 Alternate between this and BB row. Although sometimes your lower back will be shattered from deads. Will do!
barbell shrug 3 x 8

wide grip barbell curl 3 x 8 Just a regular curl will do Will do!
dbell alternate curl 3 x 8 Try hammer curls here instead Gotcha!

thanks to laisurg for pointing me towards bodybuilding.com which i used to find suitable excercises. Thanks to gymsoldier for giving me the blueprint and thanks to D'oracle for explaining how a workout should be made up.

gymsoldier

Dohnny Jepp wrote: »

would you reccomend Incline?

Yes I surely would

Dohnny Jepp

Just a little update and wee bit of further advice needed.

have to say you were all spot on, new work out is not only more enjoyable but even feels more productive.

Now I'm finding my wednesdays (leg day) to be shorter than push and pull day. Would it be counter productive to add 3 upper body compound lifts to my leg day?

What i mean is do my legs, then do a shoulder press 3 sets, bench press 3 sets and deadlift 3 sets?

I just dont like leaving my upper body doing nothing for the entire workout :P.

Laisurg

Dohnny Jepp wrote: »

Just a little update and wee bit of further advice needed.

have to say you were all spot on, new work out is not only more enjoyable but even feels more productive.

Now I'm finding my wednesdays (leg day) to be shorter than push and pull day. Would it be counter productive to add 3 upper body compound lifts to my leg day?

What i mean is do my legs, then do a shoulder press 3 sets, bench press 3 sets and deadlift 3 sets?

I just dont like leaving my upper body doing nothing for the entire workout :P.

Squats and deadlifts will work more than just your legs, i'd say try out your new workout for a while and see how you get along.