Check out my new workout routine. A little different, but i like it

[jdbman11]

Keep in mind this is for a very clean bulk





Monday - Upper Body
Bench Press/Dumbbell Press (5 x 3)
CG Bench Press (5 x 3)
Barbell Curls (2 x 8)
Incline Dumbbell Curls (2 x 8)
Trap. Pulldowns (2 x 8)
Wrist Curls (2 x 8)
Butterfly’s (2 x 8)
Slow Paced Cardio – 15-20 min.

Tuesday – Lower Body
Squats/Deadlifts (5 x 3)
Leg press (2 x 8)
Calf Raises (2 x 15)
Seated Calf Raises (2 x 15)
Declined Crunches
Weighted Leg-ups


Wednesday – Rest.



Thursday - Upper Body routine and Slow Paced Cardio – 15-20 min.


Friday - Lower Body routine

Saturday/Sunday - rest

 

[Julian]

Seems like a little too much. Personally i would do a 3 day split.

Something like

Legs

back/bicep

chest shoulder tri

Some of your exercises are redundant as well and not necassary.

I would eliminate the CG bench press, incline dumbell curls, wrist curls and butterflys.

So it would be (for chest/shoulder/tri)

bench press
dumbell press
pulldowns
military press
dips


Then for bicep/back day

I would do

deadlift
pullups
curl of your choice (i do barbell)
Db row or barbell row
Shrugs (db)

Leg day

squats
stiff leg deadlift
calf raises
dumbell lunges?

could also substitute leg curls for the stiff leg deadlift.

 

[GrimPhallic]

I have a question for everyone... You can see the top of my six pac but not the bottom, how can I lose the extra body fat from my lower stomach? I work out three days a week... Mon is my check and arms, Wed is my back and shoulders, and Fri is my legs and I do hanging crunches and weighten crunches on Mon and Fri. I have seen no fat loss in my lower stomach. I assume this is because I do not run, but I also play adult basketball two times a week... Should I run on the treadmill (I hate running on treadmills... grrr!)..?

 

[GrimPhallic]

Oh yea I am on a cutting diet, or atleast I try. I usually attempt to take in more protein than carbs... I dont eat unhealthy... and I have dramatically cut my cal intake down from when I started... I should be seeing results, but I dont... I have been doing this for more than a month now... I dont really care and I am not freaking out because I look good, I just wouldnt mind having a visible six pack... Thanks to anyone who helps.

 

[jdbman11]

Originally posted by GrimPhallic
I have a question for everyone... You can see the top of my six pac but not the bottom, how can I lose the extra body fat from my lower stomach? I work out three days a week... Mon is my check and arms, Wed is my back and shoulders, and Fri is my legs and I do hanging crunches and weighten crunches on Mon and Fri. I have seen no fat loss in my lower stomach. I assume this is because I do not run, but I also play adult basketball two times a week... Should I run on the treadmill (I hate running on treadmills... grrr!)..?

First of all you should make your own thread and quit hijacking others.

Second ... You can NOT spot lose. You simply have to lower your whole Body fat level.

Third thing if you want to lower your BF and get more "cut", start donig cardio (running, cycling, etc) on your off days or after your workouts.

 

[semag]

dude, lay off the guy... I'd rather have him hijack your thread and give him a quick response then have yet another "how do i get a sixpack" thread.

To Grimphallic: What you'll need to do is get your diet in check. From what you wrote right there, your diet is definitely not in check. It takes quite a bit of dieting experience and logging before you can "eyeball" your meals for the day. After you get a diet in check, then I'd go for some extra cardio to keep the calorie burning above maintainance.

To jdbman11: I personally believe you've got too much volume there. I'd tell you to go for this:

a)
Chest
Shoulders
Triceps
Back width
Back thickness

b)
biceps
forearms
calves
hams
quads

Do 2 sets max on everything, 6 reps. Do it for 3 or so weeks, then pick new exercises.

Mon: A
Tues: off
Weds: B
Thurs: off
Fri: A
Sat+Sun: off
Mon: B
tues.... etc.

Routine borrowed/adapted from Doggcrapp...

 

[vanwilder]

if your going to do upper body dont **** around so much with switching bodyparts, stick to one or 2 things, such as supersetting chest and back and then doing arms. no the thing where you do some chest, some back some bis some tris, then back to chest, that is not your best bet. if you want help customizing a split pm me.

 

[Sammo]

It depends how long you have been lifting. That's a beginner program which looks like it was designed to get someone used to the gym. You can't hit half your body in one day and expect to get good gains even if you are new.