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Workout routine advice please?

  • 14-08-2013 8:54pm
    #1
    mcbobbyb
    Registered Users, Registered Users 2 Posts: 242 ✭✭


    Im looking to gain some more muscle. Ive lifted weights on and off for years now but want to get better results than before.Which means sticking at it. Im eating pretty good, enough protein per lb and fat, carbs about right.
    I weight 175lb and am 6' 1 in height. Not looking to be a body builder or anything like it.

    Ive started a 3 day a week routine
    Week 1
    1. Monday: Upper Body Workout
    2. Tuesday: off
    3. Wednesday: Lower Body Workout
    4. Thursday: off
    5. Friday: Upper Body Workout
    6. Saturday: off
    7. Sunday: off
    Week 2
    1. Monday: Lower Body Workout
    2. Tuesday: off
    3. Wednesday: Upper Body Workout
    4. Thursday: off
    5. Friday: Lower Body Workout
    6. Saturday: off
    7. Sunday: off
    upper A
    1. Bench Press
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Rows
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    3. Incline Dumbbell Press
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Lat Pull-Downs
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    5. Lateral Raises
      2 sets of 10-12 reps.
      1 minute rest between sets.
    6. Triceps Press-Downs
      2 sets of 10-12 reps.
      1 minute rest between sets.
    7. Dumbbell Curls
      2 sets of 10-12 reps.
      1 minute rest between sets.
    lower A
    1. Romanian Deadlifts
      3 sets of 6-8 reps 2-3 minutes rest between sets.
    2. Leg Press
      3 sets of 10-12 reps.
      1-2 minutes rest between sets.
    3. Seated Leg Curls
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Standing Calf Raises
      4 sets of 6-8 reps.
      1-2 minutes rest between sets.
    5. Abs
      x sets of 8-15 reps.
      1 minute rest between sets.
    upper B
    1. Pull-Ups
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Barbell Shoulder Press
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    3. Seated Cable Row
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Dumbbell Bench Press
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    5. Dumbbell Flyes
      2 sets of 10-12 reps.
      1 minute rest between sets.
    6. Barbell Curls
      2 sets of 10-12 reps.
      1 minute rest between sets.
    7. Skull Crushers
      2 sets of 10-12 reps.
      1 minute rest between sets.
    lower B

    1. Squats
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Split Squats
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    3. Laying Leg Curls
      3 sets of 10-12 reps.
      1-2 minutes rest between sets.
    4. Seated Calf Raises
      4 sets of 10-12 reps.
      1-2 minutes rest between sets.
    5. Abs
      x sets of 8-15 reps.
      1 minute rest between sets
    Any opinions on this. What would you change and why?




Comments

  • #2
    amazingemmet
    Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    As programs go its one of the better ones I've put up here. I might super set some of the exercises to keep up the pace.


  • #3
    dor843088
    Registered Users, Registered Users 2 Posts: 1,171 ✭✭✭dor843088


    mcbobbyb wrote: »
    Im looking to gain some more muscle. Ive lifted weights on and off for years now but want to get better results than before.Which means sticking at it. Im eating pretty good, enough protein per lb and fat, carbs about right.
    I weight 175lb and am 6' 1 in height. Not looking to be a body builder or anything like it.

    Ive started a 3 day a week routine
    Week 1
    1. Monday: Upper Body Workout
    2. Tuesday: off
    3. Wednesday: Lower Body Workout
    4. Thursday: off
    5. Friday: Upper Body Workout
    6. Saturday: off
    7. Sunday: off
    Week 2
    1. Monday: Lower Body Workout
    2. Tuesday: off
    3. Wednesday: Upper Body Workout
    4. Thursday: off
    5. Friday: Lower Body Workout
    6. Saturday: off
    7. Sunday: off
    upper A
    1. Bench Press
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Rows
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    3. Incline Dumbbell Press
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Lat Pull-Downs
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    5. Lateral Raises
      2 sets of 10-12 reps.
      1 minute rest between sets.
    6. Triceps Press-Downs
      2 sets of 10-12 reps.
      1 minute rest between sets.
    7. Dumbbell Curls
      2 sets of 10-12 reps.
      1 minute rest between sets.
    lower A
    1. Romanian Deadlifts
      3 sets of 6-8 reps 2-3 minutes rest between sets.
    2. Leg Press
      3 sets of 10-12 reps.
      1-2 minutes rest between sets.
    3. Seated Leg Curls
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Standing Calf Raises
      4 sets of 6-8 reps.
      1-2 minutes rest between sets.
    5. Abs
      x sets of 8-15 reps.
      1 minute rest between sets.
    upper B
    1. Pull-Ups
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Barbell Shoulder Press
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    3. Seated Cable Row
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    4. Dumbbell Bench Press
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    5. Dumbbell Flyes
      2 sets of 10-12 reps.
      1 minute rest between sets.
    6. Barbell Curls
      2 sets of 10-12 reps.
      1 minute rest between sets.
    7. Skull Crushers
      2 sets of 10-12 reps.
      1 minute rest between sets.
    lower B

    1. Squats
      3 sets of 6-8 reps.
      2-3 minutes rest between sets.
    2. Split Squats
      3 sets of 8-10 reps.
      1-2 minutes rest between sets.
    3. Laying Leg Curls
      3 sets of 10-12 reps.
      1-2 minutes rest between sets.
    4. Seated Calf Raises
      4 sets of 10-12 reps.
      1-2 minutes rest between sets.
    5. Abs
      x sets of 8-15 reps.
      1 minute rest between sets
    Any opinions on this. What would you change and why?



    I would replace lying leg curl with romanian deadlift . And where you have romanian deadlift I would replace with conventional deadlift. Reason being deadlifts are a far superior movements for strength etc than leg curls. Its a decent routine tho .


  • #4
    mcbobbyb
    Registered Users, Registered Users 2 Posts: 242 ✭✭mcbobbyb


    Ye I found it a bit slow for some of the sets. Im just trying to find the right weight for rep range at the min. Will sub deadlift instead, I agree about curls. Thanks


  • #5
    dor843088
    Registered Users, Registered Users 2 Posts: 1,171 ✭✭✭dor843088


    mcbobbyb wrote: »
    Ye I found it a bit slow for some of the sets. Im just trying to find the right weight for rep range at the min. Will sub deadlift instead, I agree about curls. Thanks

    Id also increase the frequency slightly. Sometying like
    Upper
    Lower
    Off
    Upper
    Lower
    Off
    Off

    Youd want to be hitting muscles twice a week minimum if you can imo. This is how Im setup at the moment.


  • #6
    mcbobbyb
    Registered Users, Registered Users 2 Posts: 242 ✭✭mcbobbyb


    3 days is what I can do at this time. The way it works is the maximum time between upper/lower A/B is Wednesday to Monday, the other being Monday to Friday, this changes weekly then for upper/lower. So working the muscle groups as much as I can in the 3 days.


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  • #7
    dor843088
    Registered Users, Registered Users 2 Posts: 1,171 ✭✭✭dor843088


    mcbobbyb wrote: »
    3 days is what I can do at this time. The way it works is the maximum time between upper/lower A/B is Wednesday to Monday, the other being Monday to Friday, this changes weekly then for upper/lower. So working the muscle groups as much as I can in the 3 days.
    A full body routine would be more optimal in that case but if your enjoying the way your doing it at the moment and seeing some good results thats the main aim .


  • #8
    mcbobbyb
    Registered Users, Registered Users 2 Posts: 242 ✭✭mcbobbyb


    Thanks. Second week at it so ill keep going for now.


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