Rate my workout schedule!

[Rusty_87]

Actually, ive been working out for quite a while now. Ive never been very consistent though, it has always been on/off. This is mostly due to frustrations about lack of results.

Well im starting out again, and this is my schedule. My goal is basically to get bigger.

Monday
Chest
-Flat DB bench press
-Incline DB bench press
-Pec Dec

Triceps
-tricep pushdown (im considering switching to close grip bench press)
-tricep dips

Wed
Back
-Lat pull down
-Reverse grip (close grip) pull down
-Low row

Biceps
-Concentration curls
-Cable curls
-Hammer curls

Friday
Legs
-Leg press
-Leg curl
-Leg extension

Shoulders
-Shoulder press
-Upright row

Supplements:
-Myoplex, 53g of protein per serving. Only after workouts

Please let me know if i need to change anything with regards to training frequency or movements. If more information is needed about the weights im lifting... i will post them (they r in kilos though). Basically i just stick to pyramid sets, adding more weights with each set.

 

[organizedconfusion]

have you ever done high volume high intensity for a brief ammount of time? after an extended period of deadlifting and military pressing ,add some curls- and i am bouncing back stronger then ever before and with more mass.:rockon:

 

[shydude]

Looks good to me. Do you do cardio??

 

[semag]

I'd say too much volume, and there's no squats and deads in there.

Do this instead.
Monday: squat, 2x5, 1x20 (w/ 75% of what you did for 5)
Abs, 2x5 HEAVY weighted situps

Weds: BB bench, 2x5

Friday: Deadlifts, 2x5

The rest is just gravy.

 

[[S]alvatore]

Agree with semag.

Monday
Chest
-Flat DB bench press
-Incline DB bench press
-Pec Dec

Triceps
-tricep pushdown (im considering switching to close grip bench press)
-tricep dips
Either do dips or CG Bench

Wed
Back
deadlifts here
-Lat pull down
-Reverse grip (close grip) pull down - not necessary
-Low row

Biceps
-Concentration curls
-Cable curls
-Hammer curls
Don't need 3 exercises for bi's, I would say do none at all, but you could keep one of them

Friday
Legs
SQUATS
-Leg press
-Leg curl
-Leg extension

Shoulders
-Shoulder press
-Upright row
Get rid of this, very bad for rotator cuff

 

[EFFORT]

Follow what semag posted and if u commit we'll help u fill in the gravy stuff.

I noticed you said that you stop because of lack of results....this is a long term thing so don't quit. And believe it or not gains aren't linear.

Post your diet up here

 

[steroidsrule]

how can you post a routine without giving your body specs and sets/reps...

 

[Rusty_87]

Update 1

Thanks for all the replies! I appreciate all advice/criticisms!
I also apologise if my routine were not specific enough. I have not measured myself in a long time. I will post my stats as soon as i get around them. Basically however, around 5'11 and 150 pounds. As for sets/reps, i usually do 4 sets. Increasing the weight and lowering reps as i move from one set to the next. Weights would probably be around 60%-70% of my max on average.

I just got home from my leg workout day. First time ive ever tried doing squats. Got some help from the guys at the gym. Holy mother! i could hardly walk afterwards. All i did were 3 lousy sets, about 20kgs load on the smith machine! First time i realized how weak my legs are. Or perhaps, the form was wrong? Because it looked a little awkward even when i got the instruction from some trainers. Basically what i did was sorta lean back on the bar, feet spread out and placed a little bit on the front, my whole body was straight. My body was sorta slanted against the bar, and i lower my butt from there. Hmm? What do you think guys? Faulty form? or Weak ass legs?

Also, some questions about the reviewed routine salvatore posted. Is there anyway i can replace those deadlifts? I thought they trained the leg, and only the back if u alter it slightly? I could do pull-ups, but im still fairly weak at em.

Regarding diet, i usually have a couple of eggs and sausages or cereal for breakfast. Followed by 2 moderate meals in between classes in school and moderate to heavy dinner around 8. I take protein shakes on workout days only. Splitting the myoplex sachet into 2, one b4 and one after working out. 53gs is alot for one sitting!

 

[semag]

don't replace the deadlifts, they're irreplacable, and are a full body exercise. They'll actually torch your abs if you're going heavy.

For the squats, if you haven't done them, that's an expected feeling. Don't be surprised if you can barely stand up in two days.

 

[steroidsrule]

totally agree with semag... deadlifts, squat, and bench... no matter what workout your doing.. try 5x5 with your core lifts (squat, dead, bench, mil press) and 3x10 with supplimental lifts (flyes, leg ext, lat and pos raises, rows, etc etc etc)

 

[Brian20o2]

lol I wonder why people are so afraid of Deads... I was untill I tried them. Now I love them. They work everything: back, shoulders, abs, legs, bis.
Rgarding the leg thing. You prolly were doing it wrong because the form feels weird for a while. I consider myslef to have weak legs (cause I have friends who squat 400) and I squat 205 for 6 reps at least. Also make sure you go low enough on squats. Many people dont go down as much as they should. If you must do box squats.

Glad to see more people stepping up and working out.

 

[[S]alvatore]

I just got home from my leg workout day. First time ive ever tried doing squats. Got some help from the guys at the gym. Holy mother! i could hardly walk afterwards. All i did were 3 lousy sets, about 20kgs load on the smith machine! First time i realized how weak my legs are. Or perhaps, the form was wrong? Because it looked a little awkward even when i got the instruction from some trainers. Basically what i did was sorta lean back on the bar, feet spread out and placed a little bit on the front, my whole body was straight. My body was sorta slanted against the bar, and i lower my butt from there. Hmm? What do you think guys? Faulty form? or Weak ass legs?

Yeah, when I performed squats using a Smith machine it didn't feel comfortable at all. Try to stick to a freeweight barbell. But make sure you get your form right, squats can seriously fu<k you up if your form is rubbish.

 

[iLoveCookies]

If you want to get bigger you need to eat eat and eat more nap, dream about eating and working out, when you wake up and you are doing thinking about eating then do it. then go work out and eat, eat and eat.

Monday
Chest
-Flat Barbell bench press
-Incline Barbell bench press
-Decline Barbell bench press
-DB Flies

Triceps
-Skull Crushers
-French Press
-Dips (to kill whatever energy you have left, if any)

Wed
Back
-Pull-ups if you cant do it lat pulldowns will do but I want you to msg me and tell me you are doing pull-ups or I will kill you!!!!!
-Bent over Barbell row
-Bent over single DB row

Biceps
-Concentration curls
-EZ Bar curls
-Hammer curls

Friday
Legs
-Squat
-Leg Press
-Leg curl
-Leg extension

Shoulders
-BBShoulder press
-Upright row
-Single Arm DB Shoulder press
-Rear delt flies

EAT !!!!!!! SLEEEP !!!! EAT!!!!