Change my workout routine for the better...

Discussion in 'Fitness & Nutrition' started by Otter, Nov 23, 2007.

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  1. Otter

    Otter New Member

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    Monday
    3 sets narrow bench 10-8-6
    3 sets wide bench 10-8-6
    3 sets incline dumbbell 10-8-6
    4 sets bar curl (alt inside and out) 12 reps
    3 sets dumbbell curls 10 reps
    Ab routine

    Tuesday
    4 sets squats 10 reps
    4 sets sitting calf raises 10 reps
    4 sets lunges
    3 sets leg extensions 10 reps
    3 sets leg curls 10 reps
    Ab routine

    Wednesday
    Cardio

    Thursday
    4 sets triceps pressdown 15-12-10
    3 sets lat pull down 10 reps
    3 sets rowing machine 10 reps
    3 sets gripper machine 10 reps
    3 sets lower back circuit machine 15 reps
    3 sets shoulder shrugs 10 reps

    Friday
    3 sets narrow bench 10-8-6
    3 sets wide bench 10-8-6
    3 sets incline dumbbell 10-8-6
    4 sets bar curl (alt inside and out) 12 reps
    3 sets dumbbell curls 10 reps
    Ab routine

    Saturday
    Cardio

    I am trying to add some muscle mass...I am eating ALOT of healthy food. ALOT of protein and a pretty high carb count. Also taking a protein supplement, creatine ethyl, and a multi-vitamin.

    I'm a novice when it comes to routine and this is just kind of what I have got in the habit of doing.

    Currently I am 5'10, 160lbs, 5% BF...would like to be 180lbs so what should I change to maximize the amount of muscle I can add. I will worry about cutting later, just need to gain some weight now.
     
  2. Yuppy

    Yuppy Have a seat right there....

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    maybe move ab routine from tues to weds at a sep time.

    if you want to look bigger in a t shirt the easy way add wrist curls (top and bottom) ive already added a few inches to my forearms in a short period of time

    also i swear by dips and pullups. you could add kick backs for tri workouts and seated dumbell curls instead of dumbell curls.


    i like doing negative sets with a dumbell that is about 10% more than i can max. and an overhead biceps curl on a cable machine.

    oh and maybe implement a seated curl (wear you only go down as far as your waste)

    hope it helps.
     
  3. TZ

    TZ Banned

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    Don't neglect your back..upper and lower
     
  4. noogles

    noogles OT Supporter

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    deadlifts?
     
  5. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    you're not 5% bf.
    Move calves to the end of your workout. No need for them to break up your leg workout like that right after squats.
     
  6. Otter

    Otter New Member

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    Thats what it is by the caliper method...but it's not really that accurate I don't think

    Where should I put in deadlifts at? Thursday?
    and I will change calves to the end and use seated curls...i would do abs on Wed but I don;t have time to go 2 separate times on Wed.

    updated routine

    Monday
    3 sets narrow bench 10-8-6
    3 sets wide bench 10-8-6
    3 sets incline dumbbell 10-8-6
    4 sets bar curl (alt inside and out) 12 reps
    3 sets seated dumbbell curls 10 reps
    Ab routine

    Tuesday
    4 sets squats 10 reps
    4 sets lunges
    3 sets leg extensions 10 reps
    3 sets leg curls 10 reps
    4 sets sitting calf raises 10 reps
    Ab routine

    Wednesday
    Cardio

    Thursday
    4 sets triceps pressdown 15-12-10
    3 sets lat pull down 10 reps
    3 sets rowing machine 10 reps
    3 sets gripper machine 10 reps
    3 sets lower back circuit machine 15 reps
    3 sets shoulder shrugs 10 reps
    3 sets deadlife

    Friday
    3 sets narrow bench 10-8-6
    3 sets wide bench 10-8-6
    3 sets incline dumbbell 10-8-6
    4 sets bar curl (alt inside and out) 12 reps
    3 sets dumbbell curls 10 reps
    Ab routine

    Saturday
    Cardio
     
    Last edited: Nov 23, 2007
  7. Abomb

    Abomb New Member

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    leg day you could do

    4 sets of light leg extensions to warm up
    4 sets of squat
    3 sets of one legged leg press
    3 sets of good mornings
    3 sets of heavy leg extensions
     
  8. Otter

    Otter New Member

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    Is this really a decent routine for adding mass? or is it so far off base no one wants to fix it lol
     
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