Is this a good routine? use it if you like it

  1. New Member
    glaze1353's Avatar
    Stats
    5'10"  192 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    132
    Rep Power
    8897
    Level
    11
    Lv. Percent
    38.35%

    Talking Is this a good routine? use it if you like it


    Please give feed back on my workout.
    My workout:

    Monday: Arms n Chest
    ---------
    BB Preacher curls - 6x6
    DB Triceps extension - 6x6
    Incline DB press - 3x8
    Flat DB press - 3x8
    Flat DB flyes - 3x8

    Wednesday: Arms n Back
    ---------
    Incline DB curls - 3x13-15
    Elevated diamond push ups - 3x13-15
    Dead lifts - 6x6
    Barbell rows - 3x10
    One armed DB rows - 3x12

    Friday: Arms n Lats
    ---------
    Incline hammer curls - 10x4
    Seated overhead half press - 10x4
    {
    -
    Wide grip pull ups - 1xFailure
    Medium grip pull ups - 1xFailure
    Medium grip chin ups - 1xFailure
    narrow grip chin ups - 1xFailure
    -
    Rest 3-4 mins then repeat 2 more times
    )

    Saturday: Neck and Glutes
    ---------
    Neck extension - 3x10-12
    Neck curls - 3x10-12
    Neck bridges - 1xfailure
    DB squats - 3x15-20
    DB lunges - 3x15-20
    Flat back dead lift - 3x15-20

    Supplements:

    BCAA's
    Multivitamin

  2. Registered User
    OCCFan023's Avatar
    Stats
    6'4"  210 lbs.
    Join Date
    Feb 2006
    Age
    25
    Posts
    3,789
    Rep Power
    2001
    Level
    42
    Lv. Percent
    48.13%
    Achievements Activity ProPosting Pro

    Needs some additional/more direct leg work as well as more shoulder work for my taste but seems pretty good. How long have you been using this?
  3. Advanced Member
    SteelEntity's Avatar
    Join Date
    May 2007
    Posts
    595
    Rep Power
    388
    Level
    19
    Lv. Percent
    41.32%

    Are you using that arm routine from BB.com?? where you activate slow/fast twitch fibers over 3 workouts per week. I don't recommend neck work simply because are you get larger will neck will grow and besides a disproportionate neck is ugly as ****.

    More leg work is needed. As for doing arms 3 times weekly, well give it a shot you have nothing to lose, although the general consensus is that that much direct arm work is not needed, but **** it, you won't know unless you give it a shot.
    •   
       

  4. New Member
    glaze1353's Avatar
    Stats
    5'10"  192 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    132
    Rep Power
    8897
    Level
    11
    Lv. Percent
    38.35%

    Quote Originally Posted by OCCFan023 View Post
    Needs some additional/more direct leg work as well as more shoulder work for my taste but seems pretty good. How long have you been using this?
    Ive just started this routine.
  5. New Member
    glaze1353's Avatar
    Stats
    5'10"  192 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    132
    Rep Power
    8897
    Level
    11
    Lv. Percent
    38.35%

    Quote Originally Posted by SteelEntity View Post
    Are you using that arm routine from BB.com?? where you activate slow/fast twitch fibers over 3 workouts per week. I don't recommend neck work simply because are you get larger will neck will grow and besides a disproportionate neck is ugly as ****.

    More leg work is needed. As for doing arms 3 times weekly, well give it a shot you have nothing to lose, although the general consensus is that that much direct arm work is not needed, but **** it, you won't know unless you give it a shot.
    ill keep you guys informed on how the routine is goin
  6. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.92%
    Achievements Activity ProPosting Pro

    I don't like it.. But, that's because I'm not a fan of bodypart split days that go on throughout the week.. Studies have shown that an upper/lower split where you do something like this:
    M and Th: upper body
    T and F: lower body
    is actually more effective than the split you currently have.
  7. Registered User
    OCCFan023's Avatar
    Stats
    6'4"  210 lbs.
    Join Date
    Feb 2006
    Age
    25
    Posts
    3,789
    Rep Power
    2001
    Level
    42
    Lv. Percent
    48.13%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ozarkaBRAND View Post
    I don't like it.. But, that's because I'm not a fan of bodypart split days that go on throughout the week.. Studies have shown that an upper/lower split where you do something like this:
    M and Th: upper body
    T and F: lower body
    is actually more effective than the split you currently have.
    For overall hypertrophy or strength gains? I have used a body part split for the past year or so in one variant or another and had great success. I am soon switching up to higher volume though that will probably incorporate larger muscle activation per session but I liked the body part split as well.
  8. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.92%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by OCCFan023 View Post
    For overall hypertrophy or strength gains? I have used a body part split for the past year or so in one variant or another and had great success. I am soon switching up to higher volume though that will probably incorporate larger muscle activation per session but I liked the body part split as well.
    According to most of the greats when it comes to training (Poliquin for example) workout programs that mimick more what I was saying are superior for both strength and hypertrophy.
  9. New Member
    glaze1353's Avatar
    Stats
    5'10"  192 lbs.
    Join Date
    Feb 2008
    Age
    23
    Posts
    132
    Rep Power
    8897
    Level
    11
    Lv. Percent
    38.35%

    Quote Originally Posted by ozarkaBRAND View Post
    According to most of the greats when it comes to training (Poliquin for example) workout programs that mimick more what I was saying are superior for both strength and hypertrophy.
    im still kinda new to bodybuilding so ill try this workout for a 6 weeks first
  10. Professional Member
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,278
    Rep Power
    5602
    Level
    46
    Lv. Percent
    98.92%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by glaze1353 View Post
    im still kinda new to bodybuilding so ill try this workout for a 6 weeks first
    It'll def work for you.. Esp. if you're new to the bb world.

    for future reference though, remember what I said!
  11. New Member
    dawaro's Avatar
    Stats
    5'8"  170 lbs.
    Join Date
    Aug 2007
    Age
    42
    Posts
    173
    Rep Power
    174
    Level
    11
    Lv. Percent
    37%

    Quote Originally Posted by glaze1353 View Post
    im still kinda new to bodybuilding so ill try this workout for a 6 weeks first
    If you are new to this it is way too early to be doing so many isolation moves. Plus do you realize the arms are one of the smallest muscles yet you are training them 3x a week? Yet the largest muscles, glutes & legs, only see work once a week?
    Look in to using more compound exercises, squats, bench, OH press, deadlifts, BB rows, dips, chin-ups, and pull-ups. This is what is going to get you the best results in the beginning. Isolation moves are to focus on individual muscles after you have the foundation built. Compound moves are the best foundation builder out there.
    Depending on your goals you can look into routines like GVT and 5x5. When starting out it is always advised to go with a proven routine until you learn enough about how your body is going to respond, then you can make adjustments as needed. Some choose to stick with structured programs for longer periods of time.
    From the looks of what you have outlined your arms are your primary concern. One thing you need to understand, unless you are a genetic freak your body is going to grow proportionally. It will not allow you (naturally) to increase too much in one area without increase in the rest. If your legs are small it is only going to let the top get some big. Otherwise all the guys you see at the gyms that only do bench and curls would have 30" arms to match their 15" thighs.
    Keep your routine balanced and the gains will be steady.
  

  
 

Similar Forum Threads

  1. my training routine,, good????
    By thebiggerpict in forum Training Forum
    Replies: 0
    Last Post: 04-06-2011, 08:59 PM
  2. Need a good Routine!!
    By Sonic2 in forum Training Forum
    Replies: 8
    Last Post: 03-16-2010, 04:57 AM
  3. Good routine, or no?
    By Zr1 in forum Training Forum
    Replies: 0
    Last Post: 05-03-2009, 10:00 PM
  4. looking for a good 5 day routine
    By classic27 in forum Training Forum
    Replies: 8
    Last Post: 08-10-2008, 07:01 AM
  5. a good bulking routine?
    By loner in forum Nutrition / Health
    Replies: 10
    Last Post: 12-22-2006, 09:30 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in