Critique my routine/schedule

Discussion in 'Fitness & Nutrition' started by shadi, Jul 19, 2008.

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  1. shadi

    shadi New Member

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    Ive been lifting pretty consistently for the last couple months following about a year of inconsistent lifting (due to school). Right now Im going about 6-7 times a week. Ive noticed an increase in definition in my arms, back, shoulders, abs and legs in the last 2 months due to my routine but I havent really been getting bigger even though I tend to do relatively heavy weight. I thought I would throw out my routine and get suggestions from you guys. Here it is:

    Day 1: Chest/Bis
    Dumbell Flat Bench (1 warmup, 4 increasing weight, 1 high rep low weight)
    Dumbell Incline Bench (1 warmup, 3 increasing weight)
    Flys (4 sets)

    Barbell curls 4-5 heavy sets
    Hammer Curls 4 sets
    Dumbells 4-5 heavy sets
    sometimes I do preacher instead of barbell curls or i do reverse barbell curls

    Day 2: Shoulders/Tris
    dumbell press (4-5 sets)
    forward raises
    lateral raises
    upright rows

    Skullcrushers (4 sets)
    Tricep pulldowns (4 sets)
    Dips (4 sets)

    Day 3: Back/Abs
    Lat pull
    deadlifts
    Rows

    Crunches
    Leg Lifts
    medicine ball work

    Day 4: Legs
    Squats
    Lunges
    Leg extensions
    Leg Press

    Calf raises (standing and seated)


    I usually do 20 mins of cardio at the end of my workout. Workout lasts maybe an hour to an hour and a half at most (then I do 20 mins of either running, stairmaster, basketball or fast inclined walking).

    Although I am pleased with my progress I dont see much of an increase in size. If anything I think I look thinner (but toned) now. Should I cut back on cardio (down to 3x/week) should i eat more (I take 2 protein shakes a day already) should i do more sets or more exercises per muscle group. Or should I just be patient and stick with the routine longer? :wavey:
     
  2. J

    J Active Member

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    What does your diet look like? 2 shakes a day don't mean a thing if your diet is pretty empty.
     
  3. Ramataklan

    Ramataklan Active Member

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    first i would do more for chest and back
     
  4. shadi

    shadi New Member

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    I usually eat 2-3 meals per day. I eat a few hard boiled eggs in the morning. One meal after my workout in the afternoon and another meal at night. I try to squeeze in a salad before I eat food. Im trying to get some carbs in but not too much. I usually avoid bread and rice if I can. Should I be eating more meals? I am constantly drinking water and gatorade all day.

    As for chest and back do you mean I should do more exercises or more sets?
     
  5. infinite loop

    infinite loop Statistically speaking, the Yankees do indeed suck

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    throw in good mornings and sldl on back and leg day, respectively, to hit hams more.
     
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