New routine (need input)

  • bad_wolf

    Posts: 1002

    Dec 10, 2011 6:53 PM GMT
    I think I've stuck to my one for long enough, so intending to change it in time for Monday. Current what I was doing a Pull (mon) Abs (tue) Legs (thur) and Push (fri). The pull push thing was something I was discussing with an old school friend of mine, where the exercises you do are grouped by their overall movement relative to the body.

    Pull - lat pull down, row, lateral raise.
    Push - chest press, chest fly, shoulder press.

    Getting a little bored of that and never getting around to swimming to tone or running on a treadmill because they bore me, I mixed in a compound routine one of the PT's at the gym advised me on (new meaning to the term cruel mistress) and it works really well, found I was more capable during my weighted routine weeks and my core looked so tight.

    Other thing to consider is, I've had chronic knee pain in the left joint for years now and this June had an accident which made load bearing agonising. Really depressing time I can tell you. Thankfully after pestering the G.P. he referred me to an orthopaedic consultant who then referred me to a physio. The issue is a misplaced knee cap which needs to realign by strengthening the joint.

    Also it was mentioned by a few people that I need to split my shoulders from chest and back exercises since I could reduce the amount of energy and strength I have in for a proper workout. Kinda agree.

    Long story I know but I need to explain the madness I am about to propose.

    New routine idea; is to mix the compounds that use my legs into every routine. So I treat them every day and also the accompanying movement matches the aim of the day. Example, deadlift row on back day.

    So, Back (mon), Shoulders (tue), Abs(thur) Chest (fri), the routine will start with the compound exercises before moving onto the typical heavy hitters for that day, example, deadlift row (3sets x 15reps) followed by lat pull down (3 sets x 8-10 reps).

    I'm still trying to get the routine written down in its details, but my question is;

    Thoughts, opinions, views?
  • bad_wolf

    Posts: 1002

    Dec 11, 2011 10:35 AM GMT
    Squat and raise
    Lung and row
    Deadlift row
    Lat pull down
    Cable row
    Straight arm pull down
    Reverse fly
    Hammer curls

    Lung and press
    Squat and Raise
    Lung and press
    Seated shoulder press
    Lateral raise
    Alternative bar press
    Cable front raise

    Weight free lunges
    Weight free squats
    Dorsal raise
    Leg raise
    Russian twist with plate
    Crossover crunch
    Rotating planks


    Squat and Raise
    Sit up punches
    Bench press
    French press on a scale of one to stupid?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 11, 2011 10:36 AM GMT
    I thought this was about dancing icon_sad.gif
  • pinkpalm

    Posts: 1

    Dec 19, 2011 6:40 PM GMT
    that sounds really good man. I've seriously contemplated it. I know I need to work my legs more and do love it, but can't help finding it boring. (I'm quite sure the prevalence of chicken-legged studs is that working legs doesn't seem as immediately rewarding as chest or back days....)

    but this seems like a nice way of balancing working the legs a bit every time they get their fair share and you get the fun, sexy satisfaction of working chest or back or whatevs icon_smile.gif

    also, you can strengthen that knee so you can lift tons and grow huge! icon_biggrin.gif
  • natertots

    Posts: 30

    Dec 20, 2011 2:45 AM GMT
    Looks pretty good, but I agree with the above poster-- I'd throw in some more leg. Good way to work that knee will be light leg presses until you start to build up good strength in it. Lunges might put undo pressure on it... just be careful. Listen to your body and don't be afraid to use a knee brace and/or wrap to help take some strain off the joint.

    I'd throw in some calf work as well... Nothing like a chicken legged dude walking around. Legs get so overlooked but they're such big muscles that they really help your metabolism boost if you work them good and hard!

    Only question: what does your volume look like? You've got a LOT of exercises in here. How many reps, how many sets are you doing? You could easily burn out quick and overtrain on a plan like this if you're trying to go for too much volume too quickly... just be wary of that!

    Best of luck brotha!
  • Posted by a hidden member.
    Log in to view his profile

    Dec 23, 2011 3:58 AM GMT
    i think its good! if lung=lunges, i have to ask why so many lunges? if its to strenghten your knee then thats cool.... me myself tho i'd add arms!!!....... and i dono about any1 else but i usually do like, not more then 4-5 exercises per muscle group. but if i all of a sudden started doing ur routine it'd probly pump me and me good change!