Rate this workout routine:

Discussion in 'Fitness & Nutrition' started by machine, Mar 12, 2005.

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  1. machine

    machine Welcome to the Machine OT Supporter

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    On random 4 days of the week:
    Spend 1 day doing chest: flat/incline/decline bench press, flat dumbbell press. also do situps on decline bench, hanging knee lifts.
    1 day arms: preacher curl, skull crushers, seated dumbbell curls, cable overhead extensions,
    1 day back: pull downs, pull ups, seated cable rows, dumbbell rows, hyper-extensions
    1 day legs: leg extensions, seated leg curls, barbell lunges, squats, seated calf raises.

    Been doing this for bout a month.
    Any suggestions on exercises to add/remove, or to change days around?
    also, any tips on which order I should do these in? I normally do them on 4 of the 5 weekdays.
     
  2. ralyks

    ralyks New Member

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    Try seperating the parts so you get good rest between upper body exercises. You're also missing shoulders. Here's my routine (critique it too?).
    Day 1: Off
    Day 2: Chest
    Day 3: Legs
    Day 4: Arms
    Day 5: Off
    Day 6: Shoulders
    Day 7: Back
     
  3. SteveO

    SteveO Guest

    you have no volume, 0/10 - well you do for arms
     
  4. onthegreenrb

    onthegreenrb New Member

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    If you don't do shoulders, it'll probably be hard to tell you're working out.

    day 1: chest, tris
    day 2: shoulders
    day 3: back, bis
    day 4: legs
     
  5. Riot

    Riot OT Supporter

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    if you don't work your delts you might hurt yourself doing bench.

    try prison rows or lateral dumbell raises.
     
  6. machine

    machine Welcome to the Machine OT Supporter

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    in english?
     
  7. machine

    machine Welcome to the Machine OT Supporter

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    what are those and how do you do them?
     
  8. SteveO

    SteveO Guest

    yeah

    You have very little volume; with the exception of arms. 0/10
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    how do you know how much volume it is?
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    false
     
  11. Gutrat

    Gutrat "GET DOWN..."

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    Isn't the front delt important during flat bench?
     
  12. SteveO

    SteveO Guest

    because the normal person does 3 sets
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    well going by that, since when is 12 sets not enough?
     
  14. machine

    machine Welcome to the Machine OT Supporter

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    wtf is volume?
     
  15. machine

    machine Welcome to the Machine OT Supporter

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    so besides lots of comments telling me im doing my shit wrong, any tips on what to do different?
    i need specifics.
    thanks!
     
  16. Drewski

    Drewski New Member

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    what are your goals?
     
  17. machine

    machine Welcome to the Machine OT Supporter

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    My goal is to improve my overall strength level and improve my physique.

    Just for this month im hoping to increase my maximum pushups and chinups as well, since I've never really focused on those. Im hoping i can do 20 chinups in a month from now.
     
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