My routine... help,critisize,make fun of,your choice idc..

[zodiiac523]

haha had to make the title catchy so hopefully people would take a look..

I start my week on sat because thats when my work week begins, just easier for me that way..

Sat - Shoulders/Abs/Cardio
Sun - Back/Traps/Cardio
Mon - off
Tue - Chest/Cardio
Wed - Legs/Abs
Thu - Bi/Tri/Cardio
Fri - off


ok to explain a little bit, i rotate the 1 and 2's... the 2nd set of exercises is basically an alternate that i rotate in to help with muscle confusion, They dont change a great deal..On the days i do cardio it is always immediately after workout and in between 15-25 minutes depending on the length of my workout.... My diet is in check, i am on a cut, only getting my carbs breakfast and pre workout, get near 300 g protein a day on lift days 225-250 on off days... only take the basics in supps i suppose

pre workout
1 hour before 1 cup oatmeal
30 mins before 2 scoops whey, 1/2 tbsp glutamine, 1 tbsp creatine

immediately when i get to the gym
Jack3d by the time i get my stretching done it seems to be taking effect

then post workout(and after Cardio)
2 scoops whey, 1/2 tbsp glutamine, 1 tbsp creatine

i take other things throughout the day but nothing really worth mentioning, just the basics like fishoil, multi vits, zma, cla, etc.





Soulders
----------- 1
1 set side lateral warm up
3 sets DB Presses
3 sets Behind Neck Presses
3 sets arnold Presses
3 sets upright rows
2 sets Side Laterals Heavy

------------ 2
1 set side lateral warm up
3 sets Behind Neck Presses
3 sets Military Presses
3 sets Upright Rows
2 sets Side Laterals Heavy
3 sets Arnold Presses


BACK/Traps
------------ 1
3 sets Deadlifts
3 sets BB Rows
4 sets Close Grip Pulldowns
3 sets One Arm DB Rows
4 sets BB Shrugs

------------- 2
3 sets Reverse Grip BB Rows
3 sets Deadlifts
4 sets Wide Grip Pulldowns
3 sets T-Bar Machine
4 sets DB Shrugs

CHEST
-------------- 1
3 sets Flat BB
3 sets Incline BB
3 sets Decline BB
4 sets Weighted Chest Dips
4 sets Cable Flies

-------------- 2
3 sets Flat BB
3 sets Incline DB
3 sets Decline BB
4 sets Incline DB Flies
4 sets Weighted Chest Dips


LEGS
---------------- 1
3 sets Lunges
3 sets Leg Presses
4 sets Seated Calf Raises
4 sets Leg Extensions
4 sets Hammy Curls

----------------- 2
3 sets Front Squats
3 sets Leg Presses
4 sets Hammy Curls
4 sets Leg Extensions
4 sets Standing Calf Raises



BICEP/TRICEP
----------------- 1
3 sets BB Curls
3 sets one arm preachers
3 sets hammer curls
3 sets Close Grip Bench
3 sets Weighted Tricep Dips
3 sets Skull Krushers

----------------- 2
3 sets Close Grip Bench
3 sets Weighted Tricep Dips
3 sets Rope Pulldowns
3 sets EZ Curl Bar
3 sets Hammer Curls
3 sets Preacher Curls


my leg days could be tougher i know, but im nursing a bad knee back to health, only way to do lunges with it is if i do them at the beginning.. so take it easy on my leg day.. haha... but any advice is appreciated... kinda new to making my own routine, I have the diet aspect down pad pretty well.. and if there is a problem it would be in my routine not diet.. my fear is that i am overworking, i have been getting gains considering i am cutting i think that is good, but i wonder if those gains could be more... but any help is appreciated :thanks:

 

[kingk0ng]

You have way too many exercises. You need something much more simple, cut down on the volume and increase the frequency. How long have you been training? If you are just beginning to train, then have a look at this workout: http://anabolicminds.com/forum/training-forum/109366-ectomorph-workout.html

If you have been training a while and your lifts are where they need to be (2x bodyweight squat, 2.5x bodyweight deadlift, 1.5x bodyweight bench, etc) then maybe look into DC (doggcrap training) or HST (hypertrophy specific training).

In general you want a horizontal push and pull, vertical push and pull, squat and a deadlift in your workouts. You have potentially dangerous movements like upright rows and leg extensions and you neglect balance in your exercises. I can definitely see internal humeral rotation and knee ligament injuries occurring in the near future with a program like this.

It is better and easier to progress hitting your muscles 2-3 times during the week with less volume (so you recover quicker) than hitting a muscle with loads of volume once per week. Do something like one of those programs I suggested.

 

[walker11]

i agree 100% with kinkong. you should also look into the Westside Training method, IMO it's one of the best methods out there and can be modified for any goal.

 

[kingk0ng]

i agree 100% with kinkong. you should also look into the Westside Training method, IMO it's one of the best methods out there and can be modified for any goal.

Yeah. Westside is the most effective training method, but it is for advanced lifters that need to use periodization. A linear based full body routine like the Ectomorph Workout is what he needs for now; afterwards, go with westside.

 

[zodiiac523]

Ill check those out, I have only been lifting for about 8 months, my bench is about where it needs to be, but like I said have had 3 knee surgeries for torn acl and lcl in my right knee. However I tried squats for the first time since football years ago and did suprisingly well with little to no strain on my knee so I'm definately going to start doing those. And I do deadlifts but knee seems to want to buckle when I get to around the 255 mark with it. But I will check those out

 

[zodiiac523]

im going to start the ectomorph tomorrow, one question though... do you think i should up my carbs by a little, maybe add a cup of rice with lunch...

 

[brownstown89]

im going to start the ectomorph tomorrow, one question though... do you think i should up my carbs by a little, maybe add a cup of rice with lunch...

yes u need carbs to put on weight... i weigh 180 and i eat way more carbs then i need if i didnt id be back down to 155 in a heartbeat.

 

[zodiiac523]

i am 180, but at about 13-14% bf... Really wanting to see my abs , i think i could add the 1 cup of rice to my lunch and that not really effect that goal too much, i had my diet posted on here but cant post links on here until i get to 50 post.

 

[zodiiac523]

Ok, how does this look?

sat- ecto 1/cardio
sun- abs/cardio
mon- off
tue- ecto 2/cardio
wed- abs/cardio
thu- ecto 3/cardio
fri- off

Ecto 1
Squats
Bent over rows
Close Grip Bench
Military Presses
Weighted Chest Dips

Ecto 2
Flat Bench
Deadlifts
DB Presses
Leg Presses
Weighted Pull ups
Weighted Tricep Dips

Ecto 3
Flat Bench (maybe Incline?)
Deadlifts
DB Presses
Bent Over Rows
Leg Presses
Weighted Tricep Dips


Hit forearms and calves on one of the ab days maybe 1 or 2 biceps as well? i really dont feel much bicep with bent over rows, not really enuff to call it a bicep exercise, i have no idea how well i can do weighted pull ups, i know i can probably do about 8 at a time with just my bodyweight currently.. but who knows i didnt think i could do weighted chest dips or tricep dips until i tried them and now they are probably one of my favorite..

 

[Alderslodge]

I read that you're having knee problems, BUT as part of your warm up for legs, or any day, you could do light squats (135, or even bar) for higher reps sets of 15-20, but ass to the grass!
I use these every leg day and I feel soo much better because of the stretch it gives me, along with allowing blood to enter the entire lower body including the quads, posterior chain, and calves.
Just here to help, if possible. =)
Good luck!