Thoughts on my Workout Routine?

irishguy316

Just wanna get your thoughts on the workout routine that I plan on starting tomorrow.

Day One(Chest)
-Flat Bench
-Flat Flyes(Supersetted with Flat Presses)
-Incline Bench
-Cable Crossovers(Supersetted with Push Ups)

Day Two(Back)
-Pull Ups
-Pull Downs(Supersetted with Drop Sets)
-Low Rows

Day Three(Shoulders)
-Heavy Shrugs with Straight Bar
-Frontal Raises
-Side Lateral Raises(Supersetted with Dumbbell Presses)
-Power Cleans

Day Four(Arms-Biceps and Triceps)
-Dumbbell Curls(Supersetted with Flat Tricep Extensions)
-Straight Bar Curls(Supersetted with Tricep Push Downs)

Day Five(Legs)
-Leg Presses(Supersetted with Weighted Free Squats)
-Dumbbell Lunges
-Leg Extensions(Supersetted with Leg Curls)

Day Six(Abs)

By the way I understand people say you shouldnt overtrain and you need to give your body time to relax between going to the gym but I was thinking since I'm doing one body part a day then that body part is getting a rest since i'm doing a different body part the next day if you know what I mean.

Also can anyone help with telling me how many sets I should do for each exercise routine cause I'm not sure about that.

Owen_S

6 days a week is too much for somebody who is 'natural', 3-4 days is more than enough. Your schedule is flawed, the back and shoulders overlap too much to be placed that close together. There is pretty much no hip dominant work in either the back or the leg day. IMO the only supersets worth doing are antagonist supersets.

pachey100

Jesus where did you find this it looks like something a complete eejit came up with.

irishguy316

pachey100 wrote: »

Jesus where did you find this it looks like something a complete eejit came up with.

well i'm currently in wrestling training and i found this workout routine from a successfull pro wrestler so i thought i would give it a go.

Brian?

Red Wake banned for a week for the abusive post

pachey100

irishguy316 wrote: »

well i'm currently in wrestling training and i found this workout routine from a successfull pro wrestler so i thought i would give it a go.

That really does not look like a wrestling workout unless its something for wwe.


http://articles.elitefts.com/articles/training-articles/pre-season-wrestling-workouts-building-wrestling-beasts/ This looks more like wrestling style training.

irishguy316

pachey100 wrote: »

That really does not look like a wrestling workout unless its something for wwe.


http://articles.elitefts.com/articles/training-articles/pre-season-wrestling-workouts-building-wrestling-beasts/ This looks more like wrestling style training.

Yeah its wrestling training like wwe, obviousely need a good body to perform so i thought this workout was the way to go. Thanks for that link by the way.

pachey100

For wrestling you really need explosive power strengh and speed. Not this

Day One(Chest)
-Flat Bench
-Flat Flyes(Supersetted with Flat Presses)
-Incline Bench
-Cable Crossovers(Supersetted with Push Ups)

Day Two(Back)
-Pull Ups
-Pull Downs(Supersetted with Drop Sets)
-Low Rows

Day Three(Shoulders)
-Heavy Shrugs with Straight Bar
-Frontal Raises
-Side Lateral Raises(Supersetted with Dumbbell Presses)
-Power Cleans

Day Four(Arms-Biceps and Triceps)
-Dumbbell Curls(Supersetted with Flat Tricep Extensions)
-Straight Bar Curls(Supersetted with Tricep Push Downs)

Day Five(Legs)
-Leg Presses(Supersetted with Weighted Free Squats)
-Dumbbell Lunges
-Leg Extensions(Supersetted with Leg Curls)

Day Six(Abs)


This will give you injury's and over train I would stay well away from anything the wwe lads do they all look roidy to me.

Mellor

pachey100 wrote: »

That really does not look like a wrestling workout unless its something for wwe.
.

Pro wrestling is WWE

kennygg76

Thats a good workout routine man, you are right saying that training 1 body part per day. This gives your muscles a rest until the next session. I would recommend adding a barbell shoulder press in your shoulder routine and taking out the lateral raise, barbell shoulder press is a great compound exercise and will work the lateral deltoid. Keep up the workout man and you should put on a good bit of mass.

pachey100

kennygg76 wrote: »

Thats a good workout routine man, you are right saying that training 1 body part per day. This gives your muscles a rest until the next session. I would recommend adding a barbell shoulder press in your shoulder routine and taking out the lateral raise, barbell shoulder press is a great compound exercise and will work the lateral deltoid. Keep up the workout man and you should put on a good bit of mass.

That is not a good workout routine for these reasons.

Day One(Chest)
-Flat Bench
-Flat Flyes(Supersetted with Flat Presses)
-Incline Bench
-Cable Crossovers(Supersetted with Push Ups)

You are hitting your front delts with all these

Day Two(Back)
-Pull Ups
-Pull Downs(Supersetted with Drop Sets)
-Low Rows

Then you rear delts are getting hit with these


Day Three(Shoulders)
-Heavy Shrugs with Straight Bar
-Frontal Raises
-Side Lateral Raises(Supersetted with Dumbbell Presses)
-Power Cleans

Then a shoulder workout on top I dont think this is a great idea

Day Four(Arms-Biceps and Triceps)
-Dumbbell Curls(Supersetted with Flat Tricep Extensions)
-Straight Bar Curls(Supersetted with Tricep Push Downs)

Day Five(Legs)
-Leg Presses(Supersetted with Weighted Free Squats)
-Dumbbell Lunges
-Leg Extensions(Supersetted with Leg Curls)

Day Six (Abs)

You are working out six days with one rest day unless the op in a serious Bodybuilder or on the juice it will end in injury or overtrain.

jimmyfish

keep a healthy balanced diet, plenty of heart healthy foods such as wholegrains wheats tomatoes etc

pachey100

Mellor wrote: »

Pro wrestling is WWE

In all fairness WWE is a load of jacked up over paid egotistical w%*kers.
I worked with 3 American lads when I was in Oz they all part of a wrestling team they were serious athletes competing in tournaments all over the world. They would laugh if you called WWE wrestling.

d'Oracle

pachey100 wrote: »

In all fairness WWE is a load of jacked up over paid egotistical w%*kers.
I worked with 3 American lads when I was in Oz they all part of a wrestling team they were serious athletes competing in tournaments all over the world. They would laugh if you called WWE wrestling.

The accepted term for WWE or any of the other lots is Pro Wrestling.

Brian?

d'Oracle wrote: »

pachey100 wrote: »

In all fairness WWE is a load of jacked up over paid egotistical w%*kers.
I worked with 3 American lads when I was in Oz they all part of a wrestling team they were serious athletes competing in tournaments all over the world. They would laugh if you called WWE wrestling.

The accepted term for WWE or any of the other lots is Pro Wrestling.

Don't they call it "sports entertainment" themselves? But you're right, pro wrestling it is.

d'Oracle

Dunno.

I just know when someone says "pro-wrestling" they are not talking about the olympic disciplines.

PokeHerKing

pachey100 wrote: »

Mellor wrote: »

Pro wrestling is WWE

In all fairness WWE is a load of jacked up over paid egotistical w%*kers.
I worked with 3 American lads when I was in Oz they all part of a wrestling team they were serious athletes competing in tournaments all over the world. They would laugh if you called WWE wrestling.

They may be all of the above but they are without doubt serious athletes, just because it's choreographed doesn't mean it's not seriously demanding. Regardless of juice they don't get the physique they have by sitting on the couch!

Edit: just noticing you didn't actually say they weren't athletes but your post still came across(to me anyway) like being a WWE star was something easily achieved

ray jay

pachey100 wrote: »

You are working out six days with one rest day unless the op in a serious Bodybuilder or on the juice it will end in injury or overtrain.

Complete nonsense.

pachey100

ray jay wrote: »

Complete nonsense.

Really what would your advice be?

ray jay

pachey100 wrote: »

Really what would your advice be?

My advice is that anyone who wants to work out 6 times per week should because it's perfectly possible without being a serious bodybuilder or taking roids. A quick glance through the fitness logs forum proves it.

Owen_S

ray jay wrote: »

My advice is that anyone who wants to work out 6 times per week should because it's perfectly possible without being a serious bodybuilder or taking roids. A quick glance through the fitness logs forum proves it.

Why don't you provide a sample 6DAW split then, one that doesn't have workouts that interfere with each other or prevent one from using the most effective exercises, and a routine provides adequate work for the lower body.

Forest Master

6 days a week isn't even necessary to cover that workout. That's a 2-day workout, IMO - you've got it split too much. If you want to train for Pro Wrestling, here's what basic routine I'd recommend:

Session 1 - MON & THU (Chest & Arms & Quads):
Inc D/B Chest Press
Dumbell Flat Flys
D/B Bicep Curls
Tricep Dips
D/B Squats
Power Lunges
Abs - Ball Crunches

Session 2 - TUE & FRI (Back & Shoulders & Hamstrings & Calfs):
Lat Dumbell Row
Deadlift
Inc D/B Shoulder Press
Standing D/B Lat Raise
Leg Curl
Farmers Walk
Abs - Ball Crunches

Notes:

• Superset all same-coloured items above.
• Remember to warm up for all of the above. Warm up is 10mins cardio on a machine. Stretch all muscles before & after.
• Rest on Wednesday & Sunday.
• Get out for a 60min run on a Saturday, to burn off calories & improve your cardio.
• Every morning do this 15-min core workout before you get washed & dressed - this isn't too demanding & you only need a Yoga mat and a floor:

• 25 x Basic Crunch (warm up)
• Max Reps: Split Leg Oblique Crunch (legs in air, wide) – reach to ankles
• Max Reps: Lat Crunch – crunch shoulder to hip (do both sides)
• Max time: Prone Plank
• Max time: Oblique Plank (do both sides)
• 15 x Back Extensions
• Max Reps: Press Ups
Repeat blue items x 2
Stretch back & abs & obliques.

You can Youtube any of the above exercises.

Mellor

pachey100 wrote: »

In all fairness WWE is a load of jacked up over paid egotistical w%*kers.
I worked with 3 American lads when I was in Oz they all part of a wrestling team they were serious athletes competing in tournaments all over the world. They would laugh if you called WWE wrestling.

I'd be pretty sure that they would know what "pro-wrestling" refers to, you obviously didn't, so I was pointing it out for clarity.

What those guys were doing was most likely collegiate wrestling, or maybe greco-roman or freestyle wrestling. These are amateur sports.

The fact that WWE guys are paid (even if over-paid) is what makes them professional I guess.

Owen_S wrote: »

Why don't you provide a sample 6DAW split then, one that doesn't have workouts that interfere with each other or prevent one from using the most effective exercises, and a routine provides adequate work for the lower body.

Why does it have to be a 6 day split? Why are people obssessed with weekly splits?

Why not a 3 day split repeated,
Or a 4 day split with 2 conditioning days,
Or a 2 day upper lower split that varies in intensity, so you get 2 max effort days, 2 volume days and 2 days for fitness/conditioning/technique etc

There are lots of ways to train 6 times a week. Most people confusing overtraining with getting injuried or doing something stupid.

Owen_S

Mellor wrote: »

I'd be pretty sure that they would know what
Why does it have to be a 6 day split? Why are people obssessed with weekly splits?

Why not a 3 day split repeated,
Or a 4 day split with 2 conditioning days,
Or a 2 day upper lower split that varies in intensity, so you get 2 max effort days, 2 volume days and 2 days for fitness/conditioning/technique etc

There are lots of ways to train 6 times a week. Most people confusing overtraining with getting injuried or doing something stupid.

Well I was just asking him to post a good routine that is done 6DAW, since he said a normal person could easily workout 6 times a week without overtraining and/or getting injured.

Mellor

Well, in that case I gave 3 example above.

Owen_S

Mellor wrote: »

Well, in that case I gave 3 example above.

A 3 day split repeated? I'd love to see how that is setup

Mellor

Owen_S wrote: »

A 3 day split repeated? I'd love to see how that is setup

What complicated about it?
You'll have 3 or 4 days rest before you repeat the same sessions.
If you are concerned you could esily vary intensity. You said it was impossible to train 6 days a week without steroids, you're wrong. You don't have to push max effort every day, training is a lot mroe than ridic bodybuilder type workouts

kennygg76

pachey100 wrote: »

That is not a good workout routine for these reasons.

Day One(Chest)
-Flat Bench
-Flat Flyes(Supersetted with Flat Presses)
-Incline Bench
-Cable Crossovers(Supersetted with Push Ups)

You are hitting your front delts with all these

Day Two(Back)
-Pull Ups
-Pull Downs(Supersetted with Drop Sets)
-Low Rows

Then you rear delts are getting hit with these


Day Three(Shoulders)
-Heavy Shrugs with Straight Bar
-Frontal Raises
-Side Lateral Raises(Supersetted with Dumbbell Presses)
-Power Cleans

Then a shoulder workout on top I dont think this is a great idea

Day Four(Arms-Biceps and Triceps)
-Dumbbell Curls(Supersetted with Flat Tricep Extensions)
-Straight Bar Curls(Supersetted with Tricep Push Downs)

Day Five(Legs)
-Leg Presses(Supersetted with Weighted Free Squats)
-Dumbbell Lunges
-Leg Extensions(Supersetted with Leg Curls)

Day Six (Abs)

You are working out six days with one rest day unless the op in a serious Bodybuilder or on the juice it will end in injury or overtrain.

in the chest workout, the front delts are the stablising muscles and NOT the prime mover. In the back the rear delts are only used as stabilisers in the low row, they are NOT the prime mover.
Training 6 days a week is ok as long as its done correctly and each main muscle used gets sufficient time to rest.
Saying that only a serious bodybuilder or someone on juice can train 6 days a week shows me that you have NO knowledge or experience with advanced training routines.

TimeToShine

Owen_S wrote: »

A 3 day split repeated? I'd love to see how that is setup

push/pull/legs


bench
ohp
dips

deadlift
chinup
row

squat
calf raise
glute ham raise


training 6 times a week is perfectly fine, the workouts just need to be regulated accordingly.

Owen_S

kennygg76 wrote: »

in the chest workout, the front delts are the stablising muscles and NOT the prime mover. In the back the rear delts are only used as stabilisers in the low row, they are NOT the prime mover.
Training 6 days a week is ok as long as its done correctly and each main muscle used gets sufficient time to rest.
Saying that only a serious bodybuilder or someone on juice can train 6 days a week shows me that you have NO knowledge or experience with advanced training routines.

Actually IIRC they both synergists, not just stabilisers. That particular routine is simply terrible, maybe you are the one with no knowledge or experience?

Also, people have yet to post an actual routine showing that 6 DAW is practical in this context, by routine I mean posting exercises along with sets/reps, not simply naming the days or exercises.

Hanley

ray jay wrote: »

My advice is that anyone who wants to work out 6 times per week should because it's perfectly possible without being a serious bodybuilder or taking roids. A quick glance through the fitness logs forum proves it.

Owen_S wrote: »

Why don't you provide a sample 6DAW split then, one that doesn't have workouts that interfere with each other or prevent one from using the most effective exercises, and a routine provides adequate work for the lower body.

Owen_S wrote: »

Also, people have yet to post an actual routine showing that 6 DAW is practical in this context, by routine I mean posting exercises along with sets/reps, not simply naming the days or exercises.

Gymfreak?

COH

Is it possible that that OP could ignore all the expert advice here, not get bogged down in a perfect program quagmire and just do the program he has in front of him for a while and make gains just fine provided he eats/sleeps accordingly?

d'Oracle

COH wrote: »

Is it possible that that OP could ignore all the expert advice here, not get bogged down in a perfect program quagmire and just do the program he has in front of him for a while and make gains just fine provided he eats/sleeps accordingly?

Is it?

COH

d'Oracle wrote: »

Is it?

Is it optimal? Maybe not. But is it possible? Absolutely.

chris139ryan

if i were you i would do all the upper body workouts such as chest, back, biceps, triceps etc one day then the next do lower body such as squats and other leg exercises then take a rest day. this will let your body and muscles time to recover

Brian?

chris139ryan wrote: »

if i were you i would do all the upper body workouts such as chest, back, biceps, triceps etc one day then the next do lower body such as squats and other leg exercises then take a rest day. this will let your body and muscles time to recover

I think the need for recovery is overstated, especially for a beginner.

I never had a problem squatting 3 times a week.

john t

You could try doing : day 1, chest back biceps, day 3 legs shoulders triceps, so you always have a days rest between trainning days, you could do sum cardio and abs on non trainning days...

Hanley

briankeating wrote: »

I think the need for recovery is overstated, especially for a beginner.

I never had a problem squatting 3 times a week.

Agreed. Structuring a program semi-intelligently when it comes to ensuring adequate recovery isn't too hard, even if you're hitting the same lift/muscle groups on more than one occassion