New Routine Good or change it?

  • Joeyphx444

    Posts: 2387

    Aug 04, 2013 9:27 PM GMT
    Hey everyone

    So I have been using this app on my phone called JetFit and it's really helped me keep track of my routines. I could remember what body part to workout and what exercises to do each week but I would forget what weights to use each time. This app has helped me see what I did for one exercise and I could work to beat the weight I used before and gain strength.

    I have been in my current, custom made routine since June so it's time for me to take a break and then get into a new routine to avoid monotony and plateauing. I just want some feedback on this routine called the 5-day split. It is a pre-programmed routine that the app suggests.


    Chest-Barbell bench press, barbell incline bench press, dumbbell bench press, dumbbell incline bench press-all 4 sets which 12-10-8-6 reps and 60 sec rests in between sets

    Back-Pull ups, wide grip lat pulldown, one arm dumbbell row, dead lifts-same sets/reps as chest routine


    Legs-Barbell Squat, leg press, lying leg curls, leg extensions, barbell lunge, standing barbell calf raise-same reps/sets as chest and back

    Abs-Crunches-30 reps for 4 sets, Dumbbell side bend-20 reps for 4 sets, weighted hanging knee raise-20 reps for 4 sets, weighted decline crunch-25 reps
    for 4 sets


    Biceps-barbell curl, alternate dumbbell preacher curl, dumbbell bicep curl, dumbbell Zottman curl, dumbbell concentration curls-all 4 sets 12-10-8-6 reps

    Triceps-Barbell triceps extension, barbell close grip bench press, cable triceps pushdown, barbell seated overhead triceps extension, dumbbell standing triceps extension-all same reps/sets as biceps



    Shoulders-dumbbell Arnold press, dumbbell shoulder shrug, smith machine shrug, dumbbell lateral raise, dumbbell shoulder press, behind the head military press-4 sets 12-10-8-6 reps

    Back-Wide grip lat pulldown, T Bar row, one arm dumbbell row, weighted pull ups, dead lifts-same as shoulders in reps/sets


    Chest-Barbell bench press-4 sets, 10-8-6-4 reps, chest dip-4 sets, 10-20-30-40 reps

    Legs-Leg press, barbell squat, leg extensions-4 sets, lying leg curls-all these are 4 sets, 12-10-8-6 reps

    Back to chest-Push up-4 sets, 20 reps each set, close hand push up-same, bench push ups-same


    Obviously I am not bound to any of these exercises, etc but I wouldn't even know where to begin in altering it. It seems to me like the arms are a bit over trained. Not sure, I just have never done THAT much for my biceps and triceps.

    Any opinions and advice would be greatly appreciated, thanks
  • Joeyphx444

    Posts: 2387

    Aug 09, 2013 5:53 AM GMT
    no one icon_sad.gif
  • pelotudo

    Posts: 225

    Aug 09, 2013 8:44 PM GMT
    I noticed that you are hitting Chest and Legs Twice per week...

    You may be recovered enough for your 2nd bout of chest on Saturday, but are you recovered enough for your Monday chest workout?

    If you want to work a body part more than once per week, you have to decrease the volume and not work to failure on one of the days.

    Also, on your back day, I would start with the free weight exercises before doing the machine exercises.

    Just a few, quick thoughts...
  • Hunkymonkey

    Posts: 215

    Aug 10, 2013 7:11 AM GMT
    My general opinion is that you should give a routine at least 5 to 6 weeks to see what it does for you. Everytime I've switched routines, I've been able to modify the new one based on what I've learned from previous ones.
  • Joeyphx444

    Posts: 2387

    Aug 10, 2013 4:51 PM GMT
    Yah and like I said this is a pre-programmed one for me and I can tune in in any way I want. I think I am gonna get rid of some of those repetitive movements and lower the exercises for arms.
  • Webster666

    Posts: 9225

    Aug 19, 2013 3:45 AM GMT
    What has worked for me:

    Do a split routine (half your muscles on Monday and Thursday, and the other half on Tuesday and Friday.

    I think that working out 5 days is too much, without enough rest.

    It doesn't make sense to me to do barbell curls AND dumbbell curls. I've never used barbells for anything accept forearm curls.

    For back, I think that the best exercise is pull ups to a stationary bar, so that the bar is in front of you, not behind your neck.

    For shoulders, I think that the best exercises are standing front dumbbell raises, and side raises.

    On the whole, I think that you're doing too many exercises for each body part. Just my opinion, and going by my own experience, and what has worked well for me.

    Good luck.
  • tightwrgls

    Posts: 22

    Aug 20, 2013 11:19 AM GMT
    My trainer always sets up large muscle with small muscle for workouts. That would be back and bis, chest and tris, shoulders and abs and legs. That a four day split. Then mix it up with fewer reps/more weight and lots of reps/lower weight. Also some super sets and monsters sets.

    I know a trainer is expensive, but to get the results you want you need your training designed for your body.