Is my routine ok?

Discussion in 'Fitness & Nutrition' started by tqpolo, Nov 11, 2005.

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  1. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    I only have time to access the gym at my school only once a week. At home I have just the bench and a couple of barbells and weights. Since at home all I can do is upper body, I can only do lower body once a week at the gym. Tell me if my routine is any good. I set it up the best way I can to do a full body workout. Any inputs?

    Sunday (home)
    Bench Press 3x6-8
    Shoulder Press 3x6-8
    Arm Curl 3x6-8

    Tuesday (gym)
    Squat 3x6-8
    Leg Press 3x6-8
    Leg extension 3x6-8
    Reverse Leg ext. (hamstring) 3x6-8
    Seated Calves Raise 3x6-8
    Cable Pull down (back) 3x6-8

    Thursday (home)
    Bench Press 3x6-8
    Shoulder Press 3x6-8
    Arm Curl 3x6-8
     
  2. CaseLogic

    CaseLogic Longhorns - Mavs - Cowboys - Tool - 24 - Lost - Th

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    I dunno man I'd really try and get more gym time in there. Not only do you want to work each muscle, but you want to do it in diff ways (different exercises/machines/techniques)
     
  3. Mojo

    Mojo New Member

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    missing your back...i would squeeze in deadlifts and maybe some pullups on tuesdays.

    and i would change up thursdays since its exactly like sundays routine. db bench over bb, some triceps, etc.
     
  4. chizzle

    chizzle New Member

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    Def need some back up in that shit.
     
  5. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    Care to elaborate?
     
  6. Mojo

    Mojo New Member

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    basically, its not a good routine.

    your not working your triceps and your back. i think it would be a good idea to add in a set of tricep work on sunday and dedicated your back on thurs w/ the bicep work if you really need it.
     
  7. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    For the back, I do the Cable Pull at the gym, is that not ok? I figure Arm Curl is ok for tricep and bicep too.
     
  8. chizzle

    chizzle New Member

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    Arm curl for tricep? :hsugh:

    The only thing I see that really works your tris is the bench press.

    Try doing the standard split:

    Monday - chest/tri
    Wednesday - back/bi
    Friday - leg/shoulder

    2-3 exercises for each muscle group.
     
  9. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    Maybe I should replace one my exercises on Tuesday for deadlift.
     
  10. armond

    armond New Member

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    Arm Curl is a bicep exercise. I suggest some closegrip benching or some skullcrushers if you can get them in.

    back work? Bent over rows FTW. Also deadlifts are awesome! I agree with chizzle on changing it up so you have a split.

    Sun: Chest/Triceps
    Tue: Legs/Shoulder/Core(I do shoulders with my chest and triceps, just preference)
    Thur: Back/Biceps
     
  11. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    I do like how you split them up but is benching once a week enough for chest?
     
  12. tqpolo

    tqpolo ***** Platinum Member OT Supporter

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    Keep in mind I have limited resources. I can only go to the gym once a week and that's the only day I can use other equipments other than the bench/barbell.
     
  13. armond

    armond New Member

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    I think so. As always, rest is just as important as the actual lifting. But I do 3 days in a row, rest one day, then start the split all over again.

    Some chest/tricep exercises:
    Plyometric Pushups(if lacking weights)
    Elevated Pushups(if lacking weights)
    Bench Press w/barbells or dumbbells
    Closegrip Bench(meaning a little less than shoulder-width apart)
    Incline Bench w/barbells or dumbbells
    Dumbbell Flyes flat/incline
    Skullcrushers
    Triangle Press
    Decline Bench w/barbells or dumbbells
    Kickbacks
    Overhead Extensions
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Deadlifts
     
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