Critique My Routine

Discussion in 'Fitness & Nutrition' started by SystematicRemix, Jul 6, 2007.

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  1. SystematicRemix

    SystematicRemix New Member

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    Monday, Thursday - Arms and Shoulders

    Geronda Sternum Chin-Ups
    Dumbbell Curls
    Hammer Curls
    Concentration Curls

    Dumbbell Lying Supination
    Reverse Barbell Curl
    Forearm Swings
    Raised Forearm Swings

    Arnold Dumbbell Press
    Barbell Shoulder Press (Military)
    Bent Over Dumbbell Rear Delt Raise
    Dumbbell Front Delt Raise
    Dumbbell Side Delt Raise

    Close Grip Bench Press
    Dips
    Skullcrushers


    Tuesday, Friday - Chest, Abs, Back


    Weighted Decline Situps
    Leg Raise on Parallel Bars
    Oblique Machine

    Incline Bench Press
    Bench Press
    Decline Bench Press
    Dumbbell Flyes

    Pull-ups
    Cable Row to Neck
    Lat Machine Pull Downs

    Bent Over Barbell Rows


    Wednesday, Saturday - Abs, Lower Back, Legs


    Weighted Decline Situps
    Leg Raise on Parallel Bars
    Oblique Machine

    Reverse Grip Deadlifts (Stiff Legged)
    Romanian Deadlifts

    Iron Cross
    Full Squat
    Front Squat

    Lying Leg Curls


    Sunday - Rest


    Weighted exercises are to be in sets of 3 with 8-12 reps. Other exercises are to be in sets of 3 with the last set to failure.
     
  2. TZ

    TZ Banned

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    thats a lot of exercises :eek4:
     
  3. SystematicRemix

    SystematicRemix New Member

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    No matter, I've got plenty of time and motivation. I just want the time and effort spent with maximum efficiency.
     
  4. ices

    ices New Member

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    Since you're just starting out, you could take out more than half of those exercises. Start with the basic compound movements first. There's also a lot of good info in the archives.
     
  5. SystematicRemix

    SystematicRemix New Member

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    Well if it's too much list the exercises that should be taken out or substituted. It doesn't really seem that much to me since I stay 1-2 hours at the gym anyways. Also, I'm not just starting out, I've been lifting for about 8 months now.
     
  6. ices

    ices New Member

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    If you want efficiency, you want exercises that have the most "bang for the buck". Those are compound movements that work multiple muscles. All compound movements for the upper body will involve the arms, so working compound movements hard will work your arms along with it.

    You didn't mention what your goals are.

    It's not just how much time you have to dedicate in the gym. You also need time for resting and recovery, and if you're working out hard 6 days of the week, you're not giving yourself enough time to rest.

    Properly working the lower back and legs in one day will be too taxing if you do it twice a week.

    I don't know why chinups are under arms. I actually don't know what a lot of these exercises are.

    Why do you have two deadlift variations, but no actual deadlifts?

    Look in the archives. I know the word "archives" might be a little spooky, but I guarantee you'll find something useful in there.
     
  7. SystematicRemix

    SystematicRemix New Member

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    Monday, Thursday - Arms and Shoulders

    Geronda Sternum Chin-Ups
    Dumbbell Curls
    Hammer Curls

    Reverse Barbell Curl
    Forearm Swings
    Raised Forearm Swings

    Arnold Dumbbell Press
    Bent Over Dumbbell Rear Delt Raise
    Dumbbell Front Delt Raise
    Dumbbell Side Delt Raise

    Close Grip Bench Press
    Dips
    Skullcrushers


    Tuesday, Friday - Chest, Abs, Back


    Weighted Decline Situps
    Leg Raise on Parallel Bars
    Oblique Machine

    Incline Bench Press
    Bench Press
    Decline Bench Press
    Dumbbell Flyes

    Pull-ups
    Cable Row to Neck

    Bent Over Barbell Rows


    Wednesday, Saturday - Abs, Lower Back, Legs


    Weighted Decline Situps
    Leg Raise on Parallel Bars
    Oblique Machine

    Reverse Grip Deadlifts
    Stiff Legged Deadlifts

    Iron Cross
    Full Squat

    Lying Leg Curls


    Sunday - Rest


    Ok, how is it now?
     
  8. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    lifting for 8 months = still just starting out
     
  9. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    Still terrible. Generally when people work a muscle group twice a week they will split the volume up. You have it setup where you're doing high volume both days.

    You have 3 different kinds of curls to work your biceps and you have 2 exercises to work your legs. Does that make a bit of sense to you?

    Honestly, the way your routine is setup now is a trainwreck. Stick to something that someone with knowledge designed. It was pointed out that the archives have a lot of great info so look there. If you want to do a bodybuilding split, check out the sticky at the top. If you want to work a muscle group twice a week, use something that's laid out in the archives.
     
  10. SlowNegative

    SlowNegative Her name is Rio

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    Agree with the overtraining comment
     
  11. SystematicRemix

    SystematicRemix New Member

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    Third edition of the the worst routine ever is out!


    Monday, Thursday - Arms and Shoulders


    Geronda Sternum Chin-Ups
    Dumbbell Curls

    Forearm Swings
    Raised Forearm Swings

    Arnold Dumbbell Press
    Bent Over Dumbbell Rear Delt Raise
    Dumbbell Side Delt Raise

    Close Grip Bench Press
    Dips


    Tuesday, Friday - Chest, Abs, Back

    Weighted Decline Situps
    Oblique Machine

    Incline Bench Press
    Bench Press
    Decline Bench Press
    Dumbbell Flyes

    Pull-ups

    Bent Over Barbell Rows


    Wednesday, Saturday - Abs, Lower Back, Legs

    Weighted Decline Situps
    Oblique Machine

    Reverse Grip Deadlifts
    Stiff Legged Deadlifts

    Full Squats
    Front Squats

    Lying Leg Curls


    Sunday - Rest
     
  12. Skeletor

    Skeletor Guest

    more compound movements, less isolation, less total number of exercises.


    I don't do more than 5 exercises per session... not because I limit myself, but because my body is so worked by three or four heavy compound exercises that by the time i'm on my 5th exercise, which is usually isolation of some weak link, my body can't go any further and i've already been in the gym for 45 mins.
     
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