i need help with my routine

stanley

1st i would like to say what i am doing at the moment and then would really appreciate some advice on whats rite and wrong with my routine.

i work out every week day after work and rest at weekends this is my routine:

monday arms: tricep kickbacks 4 sets 12 reps, overhead tricep extension 4sets 12 reps, concentration curls 4sets 12 reps, bicep curls 4sets 10reps.

tuesday shoulders: front raise 4sets 6reps, lat raise 4sets 12 reps, uprright row 4sets 12reps, shoulder press 4sets 12 reps.

wednesday chest: chest fly 4/12, chest press 4/12, incline press 4/12, decline 4/12.

thursday legs: calf raises 4/12, squats 4/12.

friday back: bentover row 4/12, shrugs 4/12, seated row 4/12, pullover 4/12.

saturday and sunday rest.

I did start this routine at the begining of the year and only kept it up for two months. this is poor i know but i did see some results, but i gave in because of other comitments. know i really want to get stuck back in and im on my second week back doing the same routine.

am i doing enough for each muscle section? or am i doing to much to see any results?

the place where i see little if any results is on my chest. if anyone can help with this it would be great.

also i would like to have bigger lats so that my back looks broader. i dont think im doing enough to help this but i would try anything out that sounds like it would help.

i now just hope someone can be bothered to read this and have any advice.

craig@ms

Hi Stanley, Major overkill on some exercises there!!!!

I would try and change to a more compound routine and lower the sets/reps but increase the weight!!!

chest:
BB press 3 x 8
Incline DB press 3 x 9
Cables or flat DB fly's 3 x 12-15 (stretching/shaping exersise to finish)

Back:
DLifts 3 x 8
Seated rows 3 x 8
Chins 3 x 8-10

Shoulders:
Standing BB press 3 x 8
Seated DB press 3 x 8
Laterals 3 x 12

Legs:
Squats 3 x 8-10
Lunges 3 x 8-10
Calf raises 3 x 12

Arms:
BB curls 3 x 8-10
DB curls or hammers 3 x 8-10
Pushdowns 3 x 8-10
weighted dips 3 x 8

Abs:
Crucnhes 3 x 12
Leg raises 3 x 12

cheers

mrhulahoop

Over training big time.

No need to do all those excersises and to lift 5 times a week is too much.

Tell us what your goals are, what you diet is like and you weight etc and people can give you some more detailed advice.

If your just starting out though, you need to be lifting a maximum of three times a week, I only lift twice a week and Ive been training for seven years. Your training too frequently and doing too many sets for you body to cope and grow. Stick to compounds, drop the isolations.

Ali M

craig is spot on with that routine mate and my max is 9 sets per bodypart, arms are just six sets per muscle..

you r defo overtraining at the mo.

Tall

I favour skulls or GCBP over pushdowns - but thats just me personally.

Legs - you need something in to hammer the hamstrings. SLDL or GMs would do. Lunges are ok but you can get more weight with SLDLs.

Gents I think its time we all tried to put together a few sample routines as thats whats the questions seem to be at the moment...

stanley

thanx lads al give the new routine a try. and do only three days a week.

lift heavier with lower sets n reps.

i'll sort out a new routine and post it back on so you can see what im doing rite and whats wrong again cheers lads

craig@ms

Cheers mate :-)

splinter

10-12 reps = best for size

different parts of the body respond better to high volume!

being shoulders and calves mainly!

one good routine i learned off leeb for calves was to do 8-10 sets with 4-5 secs rest between sets on calf raises! gives you a mega burn

my shoulder routine goes something like
db shoulder preses *3 sets 12-6 reps
db front raise * 3 sets 12-8 reps
db lateral raise *3 sets 8-12 reps
upright rows *3 sets 8-12 reps
shrugs any combo 3 sets 8-12 reps

sometimes ill do bent over lat raises or arnold presses

can also replace db shoulder presses with barbell ones!

im not passing over 45 mins with this workout so i dont see how overtraining is happening, but i dont like to be slack in the gym either!