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Old 03-22-2005, 07:32 PM   #1
c-vac
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Default Just wondering?

I am 17 and workout 5 times a week and i drink protien and weight gainer shakes.I just wanted to tell you my routine, so you can tell me if i am doing anything wrong.I drink my weight gainer every morning.

mon: upper body
tue: legs/abs
wed: upper body
thu: legs/abs
fri: upper body
sat: off
sun: off

I drink my protien shake after every work out.It works for me just wondering what everyone else thinks.
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Old 03-22-2005, 08:19 PM   #2
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When you say upper body does that mean your doing ALL your upper body on those days (bis,tris, chest, shoulders, and back)? Hopefully I'm just reading too much into it as that wouldn't be very effective. Let us know more specifically what muscles you are doing each day and maybe the exercises so we can give you some feedback.

Taking the protein shake right after working out is very important, so your doing that part right. Do you use a simple carb like dextrose (corn sugar) or malodextrin in your shakes? If not you should start doing so as it will replenish the glycogen lost during workouts and help the protein absorption. The ratio should be 2g carbs to 1g protein in the PWO shake. Dextrose is really cheap since its just corn sugar so you definately should consider it, not to mention it will sweeten up your shakes.
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Old 03-22-2005, 08:48 PM   #3
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My routine is:

Benchpress 80lb-3 sets of 12
curls 50lb- 3 sets of 12
clean and press front 50lb- 3 sets of 13
clean and press back 50lb- 3 sets of 12
upright rows 50lb- 3 sets of 13
tricep press 65lb- 3 sets of 13
wrist curls DB 20lb- 3 sets of 15
more triceps 30lb- 3 sets of 12 (dont know what it's called)
Dumbell Curls 25lb - 3 sets of 12
sit-ups - 2 sets of 55

Why do you think it wouldnt be effective?
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Old 03-22-2005, 09:31 PM   #4
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I was saying it would be ineffective if you were doing ALL your upperbody on the same day (all your upper body muscle groups) because you would be exhausting yourself and spending too much time in the gym. But from your reply I am guessing you got them split up between your upper body days which is what I meant. Thats just the way I read your original post.

What are your goals? Do you want strength, size, definition? I noticed most of your sets contain 12 reps, if you want to increase size and strength you should consider upping the weight and lowering the reps. If you can do 12 reps, you can definately do 8 of a higher weight.

Others can chime in when we get what your goals are which will allow us to give feedback on if your routine.
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Old 03-22-2005, 09:55 PM   #5
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Well, i want to be strong, and big. I weigh about 155 or so now if that helps. I want to be cut and it be known by others.

Last edited by c-vac; 03-22-2005 at 09:57 PM..
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Old 03-22-2005, 10:02 PM   #6
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I do my upper boddy routine three days a week as i showed you earlier. meaning to do my entire upper bodie three days a week and do my legs two days a week. It only takes me a hour to get through my routine and i dont really get tired during it anymore.
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Old 03-24-2005, 08:47 AM   #7
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Alright i'll just work that side harder with a DB until it evens out. Another thing i wanted to mention is i am changing my routine. I have been looking around and it seems i have been doing it wrong. I have been doing my entire upper body at once.It seems i should do like shoulders/back one day and chest/arm the next(right?). I was wondering what combinations would be best? Like, mon:chest/arms or chest/back. My routine is:

mon:upper body/abs
tue:legs/abs
wed:upper body/abs
thu:legs/abs
fri:upper body/abs
sat:off
sun:off

So if you guys could help fill in my routine?
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Old 03-24-2005, 08:58 AM   #8
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I came up with a routine...

mon: chest/back/abs
tue: legs/abs
wed: biceps/triceps/abs
thu: legs/abs
fri: shoulders/chest/abs
sat: off
sun: off

Is that a good routine that will gain me muscle and strength? Not to mention I take wieght gainer and protien shakes.
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Old 03-24-2005, 10:10 AM   #9
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You don't want to work large muscle groups together ex. chest back. So i would do it like this:
Chest/Tris
Back/Bis
Legs/Shoulders

OR

Chest
Back
Legs
Shoulders
Arms
if you want to go 5 days a week.

Keep the reps pretty low i usually go 6-8 some people go 4-6.
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Old 03-24-2005, 05:27 PM   #10
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Quote:
Originally Posted by Kilo
You don't want to work large muscle groups together ex. chest back. So i would do it like this:
Chest/Tris
Back/Bis
Legs/Shoulders

OR

Chest
Back
Legs
Shoulders
Arms
if you want to go 5 days a week.

Keep the reps pretty low i usually go 6-8 some people go 4-6.
Maybe it's just me, but legs and shoulders are major bodyparts. I also have to say that if you are looking for mass/strength, I recommend hitting a push/pull in the same day. This way, your triceps/biceps are fresh to blast with maximum poundage. Doing triceps on a chest day, will have you more than likely doing a isolation exercise and leaving the gym. By doing your second muscles on a seperate day altogether, you actually work them more.
Chest-indirect triceps workout
shoulders-indirect triceps workout
Triceps-allows you maximum poundage

back-indirect biceps workout
biceps-allows you maximum poundage

Bearing this in mind:
day 1-chest/biceps
day 2-legs
day 3-rest
day 4-back/traps
day 5-shoulders/triceps
day 6-rest
day 7-either rest or day 1.

Personally, I prefer hitting each muscle on it's own day so I can give them the attention they need with enough recovery. Check out both my journals. I've done it both ways.

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