Need help with routine

  • Posted by a hidden member.
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    Sep 26, 2015 9:13 PM GMT
    Hi! I need some help on my workout routine. I am trying to divide up my weekly workout based on muscle groups. I try to target 1-2 muscle groups per session and I don't want to be in the gym more than an hour and a half. So far:

    Day 1
    Chest and triceps

    Day 2
    Back and Biceps

    Day 3
    Legs and Core

    Now I want to incorporate shoulders but my problem is that If I decided to do shoulders on Day 3 when I restart the cycle again from day 1 my shoulder flexors will be weak and I risk back tracking with chest workouts. If I do shoulders day 1 then the my shoulder extensors/ retractors take a hit and would hinder my back stuff. Day two seems to be the most reasonable time I feel like I should do shoulder stuff but I just wanted some more opinions and maybe even tips. Heck I am even open to any different kind of routines. Thanks!
  • Wendigo9

    Posts: 426

    Sep 27, 2015 9:39 AM GMT
    I tend to do nightly workouts to tire myself out (pushups, situps, yoga, weights, etc...), why not try that as a routine? sleep easier and feel great by morning.
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    Sep 27, 2015 12:04 PM GMT
    Hey man I'm not sure what your goals are so I only offer this as a way to work your whole body in a short period of time.

    Chest/Abs/Core
    Back
    Shoulders/Abs/Core
    Legs
    Biceps/Triceps
    Cardio/Abs/Core

    Good luck and don't give up.
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    Sep 28, 2015 6:20 PM GMT
    Jim's routine above seems pretty good. Only thing I'd add is that you probably shouldn't do the same routine every week. Maybe just a few weeks, then switch up your combinations... like mixing biceps in with back; triceps in with shoulders, etc. And I like that he put so much core emphasis in there as well as a day when it's just metabolic work without lifting.


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    Sep 29, 2015 2:41 AM GMT
    Wendigo9 saidI tend to do nightly workouts to tire myself out (pushups, situps, yoga, weights, etc...), why not try that as a routine? sleep easier and feel great by morning.


    I find that this does help me sleep at night which is great! Apparently I am a night owl but it I don't care as long as I get up and have energy for class and work. Way better than getting up at 4am!
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    Sep 29, 2015 2:50 AM GMT
    jimib saidHey man I'm not sure what your goals are so I only offer this as a way to work your whole body in a short period of time.

    Chest/Abs/Core
    Back
    Shoulders/Abs/Core
    Legs
    Biceps/Triceps
    Cardio/Abs/Core

    Good luck and don't give up.


    I am the type with a super fast metabolism. I eat a lot but I don't gain wait. Oddly enough, if I work out and eat then I gain mass.

    My goals are to bulk up and I find that when I do cardio (even a 5 minute job every day, my heart rate probably doesn't even hit 70%max) I slow down in mass building. So I try to limit that as much as I can.

    My only issue is that for Back and Legs I can only do so many exercises before they become fatigued and I have to drop pretty much all of the weight in order to do another rep. This usually only takes about 20 minutes :S For the weights I try to do heavy enough that I reach failure by 3 sets of 10. Would it be effective or am I doing too much? Everything else looks pretty good! Thank you for the advice!
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    Sep 29, 2015 2:56 AM GMT
    David_Lauderdale saidJim's routine above seems pretty good. Only thing I'd add is that you probably shouldn't do the same routine every week. Maybe just a few weeks, then switch up your combinations... like mixing biceps in with back; triceps in with shoulders, etc. And I like that he put so much core emphasis in there as well as a day when it's just metabolic work without lifting.




    Right and that was an issue I was running into as well haha! I try to switch it up and then I run out of exercises to do. There are some that I find online but they seem to be the same thing but either laying down or standing up and I can't help but wonder if the body would be stupid enough to think that they are different. I understand the overload and progression as well as the muscle memory but some exercises just seem too similar to one another that it makes it hard to discern whether or not they will be effective for a switch.

    I might try doing mixing up muscle groups and hope that they don't end up counteracting each other in terms of making certain movements weaker. I try to maximize the force my muscles can produce by having them work with their synergistic muscles.
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    Sep 30, 2015 5:01 PM GMT
    TheCodee said
    jimib saidHey man I'm not sure what your goals are so I only offer this as a way to work your whole body in a short period of time.

    Chest/Abs/Core
    Back
    Shoulders/Abs/Core
    Legs
    Biceps/Triceps
    Cardio/Abs/Core

    Good luck and don't give up.


    I am the type with a super fast metabolism. I eat a lot but I don't gain wait. Oddly enough, if I work out and eat then I gain mass.

    My goals are to bulk up and I find that when I do cardio (even a 5 minute job every day, my heart rate probably doesn't even hit 70%max) I slow down in mass building. So I try to limit that as much as I can.

    My only issue is that for Back and Legs I can only do so many exercises before they become fatigued and I have to drop pretty much all of the weight in order to do another rep. This usually only takes about 20 minutes :S For the weights I try to do heavy enough that I reach failure by 3 sets of 10. Would it be effective or am I doing too much? Everything else looks pretty good! Thank you for the advice!


    Over the next 6 weeks increase your calories by 500 per day. Don't stop doing cardio; just don't do "steady state" cardio, i.e., 20 minutes at 70%. Instead do this, for 3 minutes warm up then go as fast as possible for 15 seconds. 3 minutes recover 15 seconds max for 21 minutes.

    The split I recommended only takes about 45 minutes per workout.

    Good luck.
  • Posted by a hidden member.
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    Sep 30, 2015 6:50 PM GMT
    jimib said
    TheCodee said
    jimib saidHey man I'm not sure what your goals are so I only offer this as a way to work your whole body in a short period of time.

    Chest/Abs/Core
    Back
    Shoulders/Abs/Core
    Legs
    Biceps/Triceps
    Cardio/Abs/Core

    Good luck and don't give up.


    I am the type with a super fast metabolism. I eat a lot but I don't gain wait. Oddly enough, if I work out and eat then I gain mass.

    My goals are to bulk up and I find that when I do cardio (even a 5 minute job every day, my heart rate probably doesn't even hit 70%max) I slow down in mass building. So I try to limit that as much as I can.

    My only issue is that for Back and Legs I can only do so many exercises before they become fatigued and I have to drop pretty much all of the weight in order to do another rep. This usually only takes about 20 minutes :S For the weights I try to do heavy enough that I reach failure by 3 sets of 10. Would it be effective or am I doing too much? Everything else looks pretty good! Thank you for the advice!


    Over the next 6 weeks increase your calories by 500 per day. Don't stop doing cardio; just don't do "steady state" cardio, i.e., 20 minutes at 70%. Instead do this, for 3 minutes warm up then go as fast as possible for 15 seconds. 3 minutes recover 15 seconds max for 21 minutes.

    The split I recommended only takes about 45 minutes per workout.

    Good luck.


    I will definitely try this. Thank you for the advice!

    Thanks a lot for those who have posted! I think I have all the information I needed! icon_smile.gif You guys are all awesome!