Go Back   Bodybuilding.net - Bodybuilding Forum > >


New Routine Review



Reply
 
Thread Tools Display Modes
  #1  
Old 03-22-2008, 06:11 PM
relek's Avatar
relek relek is offline
Rank: New Member
 
Join Date: Mar 2008
Posts: 4
Default New Routine Review

Hey guys,
I'm a new member.
I have been bodybuilding for a solid year now, before that time I almost never worked out consistently and thus received few positive results.

After my first year my upper body is in good shape, especially the chest.

Now I've reached a point where I feel most of my upper body is where I want it, yet that leaves my lower body looking somewhat thin and unproportional...most likely a common problem.

I have revised my old routine extensively to work harder new areas that I feel still need improvement, while reducing the amount of time spent on well developed areas.

I was hoping I could get some reviews and suggestions for my new routine...keep in mind that my problems areas would be gluts, thighs, hamstrings, calves, interior triceps, lingering fat around the gut..and perhaps forearms.

It may seem like a lot on paper...so to shorten it you could say lower body and inner triceps.

The routine is listed below, I would appreciate suggestions of any kind.
==================================
Monday
20-Minute Hill Sprint Warm-up
Legs
Squats - 4 sets, 8-12 reps
Leg presses - 4 sets, 8-12 reps
Leg extensions - 4 sets, 12-15 reps
Leg curls - 4 sets, 10-12 reps
Lunges 4 set, 10-12 reps
Calves
Dumbbell calf raises - 4 sets, 10 reps
Seated calf raises - 4 sets, 15 reps
Back
Front wide-grip chin-ups - 3 sets, to failure
Seated cable rows - 4 sets, 6-10 reps

Tuesday
20-Minute Hill Sprint Warm-up
Biceps
Alternating dumbbell curls(standing) - 4 sets, 8-10 reps
Seated dumbbell curls - 4 sets, 8-10 reps
Triceps
Dips 3 sets, 10 reps
Press-Downs 3 Sets, Decreasing Reps
Forearms
Wrist curls (forearms on knees) - 3 sets, 10 reps
Standing dumbbell reverse curls - 3 sets, 8 reps

Wednesday
Recreation & Abs

Thursday
20-Minute Hill Sprint Warm-up
Legs
Squats - 4 sets, 8-12 reps
Leg presses - 4 sets, 8-12 reps
Leg extensions - 4 sets, 12-15 reps
Leg curls - 4 sets, 10-12 reps
Lunges -4 sets, 10-12 reps
Calves
Dumbbell calf raises - 4 sets, 10 reps
Seated calf raises - 4 sets, 15 reps
Back
Front wide-grip chin-ups - 3 sets, to failure
Seated cable rows - 4 sets, 6-10 reps

Friday
20-Minute Hill Sprint Warm-up
Chest
Bench press - 3 sets, 6-10 reps
Flat bench flies - 3 sets, 6-10 reps
Incline bench press - 3 sets, 6-10 reps
Cable crossovers - 3 sets, 10-12 reps
Dips - 3 sets, to failure
Dumbbell pullovers - 3 sets, 10-12 reps
Shoulders
Seated dumbbell presses - 3 sets, 6-10 reps
Lateral raises (standing) - 3 sets, 6-10 reps
Triceps
Dips 3 sets, 10 reps
Press-Downs 3 Sets, Decreasing Reps

Saturday
20-Minute Hill Sprint Warm-up
Legs
Squats - 4 sets, 8-12 reps
Leg presses - 4 sets, 8-12 reps
Leg extensions - 4 sets, 12-15 reps
Leg curls - 4 sets, 10-12 reps
Lunges 4 set, 10-12 reps
Calves
Dumbbell calf raises - 5 sets, 10 reps
Seated calf raises - 3 sets, 15 reps
Dumbbell single leg calf raises - 3 sets,12 reps
Back
Front wide-grip chin-ups - 3 sets, to failure
Seated cable rows - 4 sets, 6-10 reps

Sunday
Recreation & Abs
Reply With Quote
  #2  
Old 03-22-2008, 06:29 PM
Hilton's Avatar
Hilton Hilton is offline
Rank: Member
 
Join Date: Mar 2008
Location: Ashburn
Posts: 63
Default

sounds intense, keep posted on how it works
Reply With Quote
  #3  
Old 03-22-2008, 06:34 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

Wow, that certainly is alot of volume. How come so much? and How long does each workout take?
Reply With Quote
  #4  
Old 03-22-2008, 06:40 PM
relek's Avatar
relek relek is offline
Rank: New Member
 
Join Date: Mar 2008
Posts: 4
Default

I leave 2 days for some off-time, the rest of the days I tend to go pretty hard at my workout.

I may be in the minority that I actually have a good amount of free time, so my workouts provide a steady source of activity.

The extent of my workout hasn't really changed in this revised version, only the warmup uphill runs are tacked on. Making my workout increase from 1 hr to 1hr 20 min on average.

Then again maybe I am doing too much, which is partly why I'm asking for advice...at first glance I would take out the lunges on my lower body days...thoughts?
Reply With Quote
  #5  
Old 03-22-2008, 06:44 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

If you're doing all that in 1hr, how 'hard' do you actually think you're lifting?

I would take out more than lunges...I would drop leg press, curls, extensions, lunges and all of saturday. And I would add some deadlifts on one of the 'lower' days and drop the squat volume on that day as well.

Similar sort of plan for the upper days as well.
__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #6  
Old 03-22-2008, 06:59 PM
relek's Avatar
relek relek is offline
Rank: New Member
 
Join Date: Mar 2008
Posts: 4
Default

That only leave me with calves, squats, and my uphill run....so to parallel your original question I guess...why drop so much?

I don't think I go too fast in my routine, it honestly doesn't seem like a whole lot to me...Ive been doing leg press, extensions, curls, and calves every day I work lower body for a good two weeks now...at least since I started dedicating two to three days a week to lower body to help that are catch up with my upper body progress...
Reply With Quote
  #7  
Old 03-22-2008, 07:21 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

It all boils down to quality over quantity. You don't grow in the gym and you definitely don't need soo much volume to stimulate a response.

Think about how much effort you're actually putting into those extensions or better yet, the lunges. You've already done 4 sets of squats, 4 sets of leg press and 4 sets of lunges! How much effort are you actually putting into that exercise. Fatigue would tell you that you're putting alot of effort into it, but I would disagree.
Reply With Quote
  #8  
Old 03-23-2008, 11:42 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

Yep...these types of routines have people mistakenly thinking they are working out "hard". They say it is "intense". But it is percieved effort and would be more "intensiveness" than intense. Your workouts are colored by fatigue. You don't you workouts to be based on perception but on actual iron

And three times a week? No way you can be working very hard...it just feels hard.

If you look at what you body is like now, with the lower body needing to "catch" up then that is the proof of the adage "form follows function" if anything is.

You don't necessarily have to drop everything..it depends on your goals, etc...but basically you should listen to what Kane is saying. Quality over quantity.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Reply With Quote
  #9  
Old 03-24-2008, 10:02 AM
BG5150's Avatar
BG5150 BG5150 is offline
Rank: Bantamweight
 
Join Date: May 2005
Location: New Jersey
Posts: 873
Send a message via AIM to BG5150
Default

My $0.02

--You are working legs and back 3x a week, Triceps directly twice and everything else just once. Why?

--Abs on your "off days"? Why?

--No dead lifts? Why?

My thoughts:

--You are doing back the day before you are isolating the biceps. They (the bi's) should get hit hard if your back exercises are done with any intensity.

--You are doing squats the day after your ab workout. Squats are very core-intensive, so you may be short-changing your squat workout due to insufficiently-rested abs.

--You are doing a lot of direct forearm work. It's sucha little muscle. If you did deadlifts and shrugs along with the chins and rows, the grip work on those alone should be enough for the forearms.

--You have no work on the traps that I can see.
__________________
There are no stupid questions, just stupid people.
Two wrongs don't make a right, but three rights make a left.
Are you eating while you are reading this? You should be... --hrdgain81
Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Well, the Blog's (finally) back (again!):
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Here is my newly-created World of Warcraft Blog:
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
. Feel free to stop by and comment.

Reply With Quote
  #10  
Old 03-24-2008, 05:13 PM
relek's Avatar
relek relek is offline
Rank: New Member
 
Join Date: Mar 2008
Posts: 4
Default

I am attempting to work with more frequency areas that seem to have been neglected, or have not developed at the pace of other parts of my body.

I have taken some of your suggestions concerning bi's, abs and back and revised my routine again, so ty for your suggestions there.

Any traps exercises you would recommend?
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 08:59 AM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.