Need help with routine!

Discussion in 'Fitness & Nutrition' started by shadi, Nov 27, 2009.

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  1. shadi

    shadi New Member

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    Long time lurker on F&N, been lifting on and off for the last 6-7 years. I have a month off starting early December and have been toying around with the idea of changing up my routine or possibly implementing Pur's. Here is my current routine:

    Day 1 Chest/Bis
    4 sets flat bench
    4 sets inclines
    3 sets upper flys
    3 sets lower flys

    4 sets dumbbell curl
    4 sets preacher curl
    4 sets bicep pulley

    Day 2 Back/abs
    4 sets lat pull
    4 sets row
    4 sets deadlift

    4 sets declined sit ups
    4 sets leg lifts
    4 sets weighted crunches
    4 sets side crunches

    Day 3 Shoulders/Tris
    4 sets DB military press
    3 sets front raises
    3 sets lateral raises
    4 sets upright rows

    4 sets tricep pulldown
    4 sets kick backs
    4 sets dips

    Day 4 Legs
    4 sets squats
    4 sets leg press
    3 sets lunges
    4 sets leg extensions


    I usually do 15-20 mins of cardio at the end of each workout. Because of my busy schedule, I dont usually get in the gym on consistent days. Now I will be going everyday or 6x a week. Suggestions welcome. :)

    Another idea is to only do one muscle group per day...
     
  2. JeremyD

    JeremyD New Member

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    Those all working sets? I got more muscle than ronnie coleman and even that's too much for me.
     
  3. Frank Dux

    Frank Dux Guest

    more ab exercises than back exercises

    fail
     
  4. JeremyD

    JeremyD New Member

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    I'll spoonfeed my thoughts since I'm bored and feel like helping a noob. See above.

    If you don't like it you can suck an elephant cock.:mamoru:
     
  5. JeremyD

    JeremyD New Member

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    SPRING BREAK JERSEY SHORE 2010 BRO!!!
     
  6. shadi

    shadi New Member

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    I appreciate your advice. I never really been able to consistently go to the gym for months or more at a time. I have that opportunity now and I really want to get a solid routine down so that I can make some improvements in the next few months (hopefully it will be permanent).

    A few more questions for you. What do you mean by working sets? I usually do a warmup set for everything. I then increase the weight on set 2,3,4. On set 4 the weight is usually enough that I can only do 4-6. On some of my exercises, if I dont feel like I got enough ill do a 5th set with lighter weight and push out as many as I can.

    Also, do you think I should stick with 2 muscle groups per day or make it 1 per day?
     
  7. Adom

    Adom OT Supporter

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    If you have the time to do one muscle group per day, I would recommend doing that.

    I'm on week 6 of a 5day split and I have been enjoying it quite a bit. The only addition is I do abs every other day no matter what.

    I got my 5 day split from here..
    http://www.bodybuilding.com/fun/wotw94.htm

    I have added/removed some of the lifts to my own liking.
     
  8. shadi

    shadi New Member

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    I might end up splitting up my routine to one muscle group per day. Then I would do abs 3-4x a week and split up legs into the other muscle group days.

    Everyday I would still be doing cardio.
     
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