Another - critique my weights and routine thread

[Jimbo Mahoney]

Hey all,

I'd like some feedback on my current routine, and if you see any exercises missing or obvious weak-points (based on weight). I've really only just started with the squats and dead-lifts, so they could be on the low side:


Tuesday (Chest / Shoulders / Triceps)


Flat Bench Press - 60kg - 3 x 8-10

Skull Crushers - 22.5kg - 3 x 8-10

Lateral Dumbbell Raise - 7.5kg - 3 x 8-10

Incline Dumbbell Bench - 20kg - 3 x 8-10

Seated Military Press - 15kg - 3 x 8-10




Thursday (Legs / Abs)


Barbell Squats - 55kg - 3 x 8-10

Dumbbell Lunges - 10kg - 3 x 8-10

Calf Raises - machine

Dead Lift - 55kg - 3 x 8-10

Abs




Saturday (Back / Biceps)


Barbell Bicep Curl - 30kg - 3 x 8-10

Bent Over One Arm Dumbbell Rows - 17.5kg - 3 x 8-10

Chin Ups - 3 x 8-10

Dumbbell Hammer Curls - 12.5kg - 3 x 8-10


I'm 25, 5' 4" (164cm), 55kg (8st 10lb). Bodyfat 13.2 % (according to the scales in the gym, 17.6% according to my £8 high-street specials!)

I'm currently training to reduce my bodyfat and increase my strength / fitness (I do running / rowing for aerobic 6 days a week).

I make sure to use correct form and not to 'swing' my body to lift the weight in question, or use only partial extensions (as I see so many guys in the gym doing). I tend to use a fast contraction, slow relaxation on all excercises. (e.g. rapid curl on barbell bicep curl, slowly letting it down again, fully extended).

 

[ExRayTed]

Looks good..the only thing I'd say is there is currently too much bicep work on saturday.It's only a small muscle group,so drop either hammer curls or barbell curls.Don't forget you will be utilising the biceps in the other compound movements.

 

[oddjob62]

Looks good..the only thing I'd say is there is currently too much bicep work on saturday.It's only a small muscle group,so drop either hammer curls or barbell curls.Don't forget you will be utilising the biceps in the other compound movements.

At the very least do Biceps AFTER back. Otherwise your back develoment will suffer.

 

[alexakasloth]

I would add in another back exercise such as DB Shrugs (upper back/neck), also I think Deadlift can be done on a back day.

To add to exrayted's statement you could do barbell curls and then some light hammer curls (just one or two sets) if you feel that you haven't worked them enough.

 

[Jimbo Mahoney]

Looks good..the only thing I'd say is there is currently too much bicep work on saturday.It's only a small muscle group,so drop either hammer curls or barbell curls.Don't forget you will be utilising the biceps in the other compound movements.

Yeh, I'm finding the hammer curls are a bit overkill.

At the very least do Biceps AFTER back. Otherwise your back develoment will suffer.

Thanks. I hadn't considered that.

Would it be wise to do the more compound exercises first, then the isolated ones in general?

I would add in another back exercise such as DB Shrugs (upper back/neck), also I think Deadlift can be done on a back day.

Yeh, I used to do Dead Lift on a Back Day, but recently swapped to a legs day since I found the day after my legs ached more and wanted to swap the amount of exercises around a bit. I think I will drop the hammer curls and add in some shrugs. Thanks.

 

[Jimbo Mahoney]

Quick question re: Squats.

I find the bar really hurts where it rests on my back / neck / shoulders. Any advice on placement of the thing?

 

[bolger]

I was wondering the same thing, the top of my spine was sore for a few days after.

Is this just part of it or am i placing the bar wrongly.

 

[FeFiDoh]

think it needs to be slightly lower so its not quite top of neck just below it. I put a pad thing on when i do it but i think cause of that im doing it too high now so i shall remove it

 

[Zip]

I'm 25, 5' 4" (164cm), 55kg (8st 10lb). Bodyfat 13.2 % (according to the scales in the gym, 17.6% according to my £8 high-street specials!)

I'm currently training to reduce my bodyfat and increase my strength / fitness (I do running / rowing for aerobic 6 days a week).

I make sure to use correct form and not to 'swing' my body to lift the weight in question, or use only partial extensions (as I see so many guys in the gym doing). I tend to use a fast contraction, slow relaxation on all excercises. (e.g. rapid curl on barbell bicep curl, slowly letting it down again, fully extended).

You are both Shorter and Smaller then me. (Im 170cms and 65Kgs)

How hard do you find this?

Flat Bench Press - 60kg - 3 x 8-10

So far ive just really only done a couple weeks at the gym and am only doing 25-30kgs but it feels so easy, Whats 60kgs like?


Bicep Curl - 30kg

/Crys,

Worst thing of the lot they are

 

[egt]

Would it be wise to do the more compound exercises first, then the isolated ones in general?

Yes. For example, on your Tuesday workout, there's no way you can do your pecs justice when you've worked your tri's so early in the session, or your shoulders for that matter.

This would be better:

Flat Bench Press.
Incline Dumbbell Bench.
Seated Military Press.
Lateral Dumbbell Raise (or before military press for a pre-exhaust)
Skull Crushers.

Although i don't do shoulders and chest in the same workout, i prefer to do shoulders after a back workout.

I find the bar really hurts where it rests on my back / neck / shoulders. Any advice on placement of the thing?

Plumbers pipe lagging on the bar is ideal.

 

[alexakasloth]

Quick question re: Squats.

I find the bar really hurts where it rests on my back / neck / shoulders. Any advice on placement of the thing?

I found that aswell at first but I hardly notice it. As said place it down a bit, there should be, how you say, a squishier bit (of muscle) just above the top of your shoulder blades. I find pushing them (the shoulders) back a bit can help.

 

[Morba]

curling 30kg with good form at your weight is excellent.
oh, training partials isnt a bad thing, as long as you do the top and bottom partials and do some exercises with full range of motion.

 

[ExRayTed]

Squats hurting? Use Manta Ray

 

[alexakasloth]

curling 30kg with good form at your weight is excellent.
oh, training partials isnt a bad thing, as long as you do the top and bottom partials and do some exercises with full range of motion.

With curls I've heard of something similar? For some reason 7's spring to mind or something along those lines?

 

[Morba]

With curls I've heard of something similar? For some reason 7's spring to mind or something along those lines?

super 7's

7 low partial, 7 high partial, 7 full range of motion.
blasts your muscles!

however i was more thinking of just straight partials rather than super7s (or similar)

 

[Jimbo Mahoney]

You are both Shorter and Smaller then me. (Im 170cms and 65Kgs)

How hard do you find this?

Flat Bench Press - 60kg - 3 x 8-10

So far ive just really only done a couple weeks at the gym and am only doing 25-30kgs but it feels so easy, Whats 60kgs like?


Bicep Curl - 30kg

/Crys,

Worst thing of the lot they are

Bench-press - I've been working out on and off for a few years, but when I first started benching, I found 20kg hard! After a few months, I think I'd gone up to 40kg without really getting any bigger.

Now I find 3 x 8 60kg bench of about medium difficulty - it would be what I rep on when I am just training in general.

Bicep curls and weighted pushups are easy exercises to do at home, so I guess I've just done a lot of them.

Thanks for all the advice guys, I'll re-shuffle some of my exercises a bit.

 

[Zip]

Bench-press - I've been working out on and off for a few years, but when I first started benching, I found 20kg hard! After a few months, I think I'd gone up to 40kg without really getting any bigger.

Now I find 3 x 8 60kg bench of about medium difficulty - it would be what I rep on when I am just training in general.

Bicep curls and weighted pushups are easy exercises to do at home, so I guess I've just done a lot of them.

Thanks for all the advice guys, I'll re-shuffle some of my exercises a bit.

Thanks, Ive goit pretty good pecs and always have so ill gove 40 a try