New workout - help me out

  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 2:08 AM GMT
    Hey all --

    Trying (and failing) to reorganize my workout routine. Anyone that can help would be my best fwend!


    Trying to add some chest, bicep and tricep mass (and slightly lean my midsection). I think I'm doing too much and in some areas not doing enough (or just being repetitive) but I'm looking for some tips.

    Here's the rundown:

    Day 1 (Chest, shoulders and triceps):

    Dumbbell Press: 3x10 (75 lb each)
    Incline Press: 3x10 (60lb)
    Cable Cross Fly: 3x10 (80)
    Dips: 3x10 (25 lb weight)
    Triceps extension: 3x10 (62.5)
    Triceps pulldown: 3x10 (")
    Tricep dips: 3x25 (45)
    Shoulder shrugs: 3x20 (80)
    Dumbell front raise: 3x10 (25)
    Seated Press: 3x10 (45)

    Day 2 (biceps and back):

    Db Curls: 3x8 (35)
    Hammer Curl: 3x8 (35)
    Incline/Decline Curl: 3x10 (35)
    Wrist Curl: 3x20 (30)
    Rev. Wrist Curl: 3x8 (60)
    Row: 3x10 (135)
    Pulldown: 3x10
    Bent-over Row: 3x10 (90)

    Day 3 (Legs):

    Machine squats: 3x8 (420)
    Deadlift: 3x8 (210)
    Squats: 3x8 (140)
    Lunges: 3x10 (35)
    Leg Extension: 3x8 (210)
    Prone Extensions: 3x8 (140)
    Calves: 3x36 raises

    Any help would be fantastic! Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 11:27 AM GMT
    turtlesarecool said I think I'm doing too much

    I think you may be right! Of course everyone's physiology is different. Good luck.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 12:43 PM GMT
    turtlesarecool said Anyone that can help would be my best fwend!


    How can I resist? BTW I offer this as a fellow reorganiser rather than a PT.

    Stage One

    Why the three way split? You lift a 6 day week?

    Day 1. Why tricep dips and normal dips? Normal dips is a better exercise works chest and triceps really well. Likewise you can prop drop the tricep pull down too, ditto tricep extension, or alternate them if you want two tri exercises. Dips are key. I have never understood why people do shoulder shrugs.

    Day 2: Curly day. Mmm I don´t do most of these exercises, in fact only row, pulldown and bent over row.

    Day 3, Legs: why both machine squats and free squats? Is anything achieved by the machine ones that you are not getting free? Why prone extensions for legs? That´s more core work.

    You don´t need to do 3 exercises for the same muscle, you just need to do one good exercise well, and maybe change it ever few weeks/months.

    Stage Two

    You grow by eating well, resting well and lifting. Lifting is third important. Get the balance of the three right and you look like this

    hunk1.jpg

    Your diet and the amount of sleep you get are absolutely central in muscle growth. I will say that again (pretend I did). You don´t offer any info on those things, but they are as important.

    Stage Three

    What about a two way split? If you are working a 6 day week then have some more rest, or do HIIT on the 3rd day. Or you could do an ABA BAB split over two weeks.

    Day 1 Upper Body:

    Dumbbell Press: 3x10 (75 lb each)/Incline Press: 3x10 (60lb) (perhaps alternate workouts)
    Cable Cross Fly: 3x10 (80)
    Dips: 3x10 (25 lb weight)
    Triceps extension: 3x10 (62.5)
    Dumbell front raise: 3x10 (25)
    Seated Press: 3x10 (45)
    Row: 3x10 (135)
    Pulldown: 3x10
    Bent-over Row: 3x10 (90)



    Day2 (Legs and core)

    Deadlift: 3x8 (210)
    Squats: 3x8 (140)
    Lunges: 3x10 (35)
    Leg Extension: 3x8 (210)
    Calves: 3x36 raises
    Prone Extensions: 3x8 (140)
    Some decent core work… ab roller, supermans, bridges
    Blabla bla… not sure.


    Well I didn´t do Stage Three that well… not sure what you enjoy in the gym, don´t know enough about some of the exercises, but maybe it will give you something to work with. BTW pull ups/chin ups and press ups are quality exercises for the upper body and the variations are fun to play with.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 12:52 PM GMT
    As usual Lostboy's exercise tips are excellent. I especially agree with the following:
    Lostboy said BTW pull ups/chin ups and press ups are quality exercises for the upper body and the variations are fun to play with.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 3:06 PM GMT
    Oh Lost Boy, you are the best friend to a Cincinnati boy. Much thanks.

    To answer the questions:

    I usually take one day of rest of after the six day split. Some weeks that works out to a single day, some days that works out to two (been sick the past few weeks, so more than a few days off).

    I get around eight hours of sleep each night. Eating wise ... I'm not good at counting calories or anything, but I do eat three meals, use a shake before and after my workout, and try to get in a few snacks during the day. I know - should be better at calculating this if I wanna gain mass.

    So no curls at all here?

    -Sean


    Lostboy said
    turtlesarecool said Anyone that can help would be my best fwend!


    How can I resist? BTW I offer this as a fellow reorganiser rather than a PT.

    Stage One

    Why the three way split? You lift a 6 day week?

    Day 1. Why tricep dips and normal dips? Normal dips is a better exercise works chest and triceps really well. Likewise you can prop drop the tricep pull down too, ditto tricep extension, or alternate them if you want two tri exercises. Dips are key. I have never understood why people do shoulder shrugs.

    Day 2: Curly day. Mmm I don´t do most of these exercises, in fact only row, pulldown and bent over row.

    Day 3, Legs: why both machine squats and free squats? Is anything achieved by the machine ones that you are not getting free? Why prone extensions for legs? That´s more core work.

    You don´t need to do 3 exercises for the same muscle, you just need to do one good exercise well, and maybe change it ever few weeks/months.

    Stage Two

    You grow by eating lots, resting lots and lifting. Lifting is third important. Get the balance of the three right and you look like this

    hunk1.jpg

    Your diet and the amount of sleep you get are absolutely central in muscle growth. I will say that again (pretend I did). You don´t offer any info on those things, but they are as important.

    Stage Three

    What about a two way split? If you are working a 6 day week then have some more rest, or do HIIT on the 3rd day. Or you could do an ABA BAB split over two weeks.

    Day 1 Upper Body:

    Dumbbell Press: 3x10 (75 lb each)/Incline Press: 3x10 (60lb) (perhaps alternate workouts)
    Cable Cross Fly: 3x10 (80)
    Dips: 3x10 (25 lb weight)
    Triceps extension: 3x10 (62.5)
    Dumbell front raise: 3x10 (25)
    Seated Press: 3x10 (45)
    Row: 3x10 (135)
    Pulldown: 3x10
    Bent-over Row: 3x10 (90)



    Day2 (Legs and core)

    Deadlift: 3x8 (210)
    Squats: 3x8 (140)
    Lunges: 3x10 (35)
    Leg Extension: 3x8 (210)
    Calves: 3x36 raises
    Prone Extensions: 3x8 (140)
    Some decent core work… ab roller, supermans, bridges
    Blabla bla… not sure.


    Well I didn´t do Stage Three that well… not sure what you enjoy in the gym, don´t know enough about some of the exercises, but maybe it will give you something to work with. BTW pull ups/chin ups and press ups are quality exercises for the upper body and the variations are fun to play with.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 24, 2009 7:04 PM GMT
    well I suspect you need to eat more. Anyone wanting to gain mass (me at the moment too) needs to eat more. Watch it or I´ll get Chucky to post that too. Try 3 smallish meals a day and 3 biggish snacks (sandwiches and fruit type rather than a Reese´s Piece) between them (or 6 meals but that always makes me think I have to cook 6 times a day which depresses me). Really eye opening is to keep a food log for a week. Or if that is really too much then 2 or 3 days when you write down exactly what and when you eat. And remember that the total number of calories is meant to be the same regardless of how many meals you eat.

    Some of the big boys might laugh at me, but you might try a 4 day lifting week where you hit it harder and either have 3 days off a week or do HIIT. OR you could do a class like yoga or pilates on the 3rd and 6th days (depends on your gym)

    A, B, HIIT, A, B, HIIT.

    I put some ideas for HIIT here http://www.realjock.com/gayforums/446869/

    As I mentioned I dropped the ball on stage three which is reconstruction (in case you didn´t notice it was "critique", "non lifting factors" and then "reconstruction").

    You can do curls if you want. My two day split was just a first draft to give you ideas. Or you can even have variants so one week you do A1 and B1 and then next week A2 and B2. No big deal. I have three routines at a time, all are whole body: A is lower body dominant, B is body weight (recovery and works as cardio as I do it on circuits) and C which is upper body dominant. I repeat no exercises, so it gives me variety.

    if you want curls, then curl, but remember that if you work big muscles then you get more mass than doing finger curls icon_eek.gif