Check my routine

FeFiDoh

FeFiDoh

FeFiDoh

Soldato
Joined
17 Aug 2005
Posts
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Swindon
After some one pointing out my chest routine was awful :p I was just wondering if anything else about my 3 day split is as bad.

Legs :

Leg extensions 3x15
Leg Press 3x12
Squats 3x10

Lying thigh curl 3x12
Seated thigh curl 3x12

Seated Calf Raise 3x15
Standing Calf Raise 3x12

Back/shoulders/Biceps :

90 degree rows 3x15
Cable Pulldowns 3x12
Back extensions 3x12

Rear delts m/c 3x15
Shrugs 3x12

Preacher bicep curls 3x10
EZ Bar curls 3x15

Chest/Shoulders/Tris :

Single arm pec dec 3x15
Bench Press 3x10
Flyes 3x12

Shoulder Press m/c 3x12
seated shoulder thing (cant remember name) 3x12

Over head dumbell dips 3x10
Cable pulldowns 3x15

Some of the names may be wrong i cant remember it all off my head and some may be wrong way round but thats everything i do pretty much :)

For me it seems a pretty decent workout and im feeling the benefits but i dont want to be wasting my time if i dont have too ;)
 
ok

well yes it is a quite poor routine, too many isolations, should be focused on compounds

Legs:

Squats
SLDL
Calf Raises
Ab Work

Chest:

Flat Barbell/Dumbbell Bench Press
Incline Barbell/Dumbbell Bench Press
Barbell/Dumbbell Shoulder Press
Dips

Back:

Deadlift
Wide Grip Pull Up
Barbell Row
Chin Ups/Barbell/Dumbbell Curls

would be A LOT better. A lot less exercises but mainly compounds. Start with either 3x8 or 4x6 (calf raises 3x12 or more), if you can do nearly all of the reps then up the weight, and keep upping and upping :)
 
Sounds good less time is always a bonus :p

Ill write this stuff down and ill start it probs next week when ive finished rest of this routine not long left of it tbh til ive completed it all again (the sheets).

Only thing im unsure on is SLDL ?

** edit **

aha i see stiff leg dead lift ;)
 
Last edited:
Right just to clarify because i will start this on saturday ;)

Same kinda thing im doing now so its split over my 3 days then rest etc... and what kinda reps/sets we talking for each? If ya could do that be very helpful :D
 
Do that for everything? Cause with calve raises id wanna do by 15? Varies depending on muscle groups so just need to check :D
 
Yeah I see what you mean, I do 3x8 for most exercises, but for calves and traps I would do 5x10 and go ultra heavy. :)
 
R5Rich said:
My bench press is so bad its kinda depressing lol i just cant go above 30kg total :mad:
Click to expand...

I just did bench press for first time today and managed 35 on a smith. harder free weight of course. Gonna have to beat your ass hehe
 
m8 my mum could beat me lol

Do you train on your own? I went for 40 and manged like 7 but the 8th was too much and i JUST and mean JUST got the weights back on. I train on my own tho so i have no one to spot which i think is hindering things a bit as i dont wanna move up and i dont wanna ask some 1 strolling around to do it.
 
You'd benefit from a good starting strength routine in my opinion.

Look here for an excellent 5x5 program based on compound lifts.

Your posted program is a bad one for starting out in my opinion,you need more compound lifts and less isolation work.But then you already know that :)

Don't neglect your diet either,lots of good carbs and protein throughout the day.Eat less but more often (5 times is ideal really).Don't get suckered in to expensive protein supplements..just go to www.myprotein.co.uk and order their bulk stuff if you have to have protein supplements,it's all the same as the expensive gear.Learn to worship oats :D

Make sure you give your body plenty of time to recover too and remember at your stage,less is more in the gym...just focus on good form for all your lifts.
 
Do you mean a bad one for starting out from scratch? Cause ive been going about 5-6 months. But only been doing this 3 day split for about 1-2 i started on a full body to get use to gym then moved onto a 2 day split for like 3 months.

Im looking that routine but it doesnt cover everything, so what would i do about biceps back etc... just carry on like normal and then do whats posted where or what?

I do eat quite a bit but its hard with where i work. I have two boiled eggs and toast for brekkie or porrdige depends how late im running :P

Tend to have two sandwiches for lunch usually a can of tuna in one and meat in the other. And ill have a jacket potatoe for dinner most of the time when i get in with tuna or beans and i looooove pasta bake :D
 
R5Rich said:
Do you mean a bad one for starting out from scratch? Cause ive been going about 5-6 months. But only been doing this 3 day split for about 1-2 i started on a full body to get use to gym then moved onto a 2 day split for like 3 months.

Im looking that routine but it doesnt cover everything, so what would i do about biceps back etc... just carry on like normal and then do whats posted where or what?

I do eat quite a bit but its hard with where i work. I have two boiled eggs and toast for brekkie or porrdige depends how late im running :P

Tend to have two sandwiches for lunch usually a can of tuna in one and meat in the other. And ill have a jacket potatoe for dinner most of the time when i get in with tuna or beans and i looooove pasta bake :D
Click to expand...

Men and their pre-occupation with big biceps :D

Your bicep is a very small muscle group.It will get ample workout from the rows.However,if you really want to hit them hard do pull-ups aswell.My biceps have grown in size and thickness without a single curl over the last 3 months.

Your back is getting hit plenty with deadlifts,barbell rows,military press and to a certain degree,squats.Hell,to do more back work would be overkill.

The thing is most of us have been force-fed split routines based on isolation lifts by the magazines and bodybuilding literature for years.For the beginner,and you are a beginner having only been lifting for a few months,it is way too much too soon.Routines for the genetically gifted,medically enhanced few really shouldn't be pushed onto beginners.It isn't your fault at all..good information is hard to find.

Believe me the workout program I posted will work but it's up to you.If you are seeing good gains from the split routine stick with it.Another problem some people have is the seeming inability to stick to a program for more than a few weeks at a time.

And lastly I'll post an article I read about the power of compound lifts.I've posted it before but it is such a good read it deserves to get a second airing.

"How to squat for HUGE ARMS"
By Stuart McRobert
Adapted from his best-selling book BRAWN

To build muscle mass, you must increase strength. It’s that simple. You will never get huge arms, a monstrous back, a thick chest, or massive legs without lifting heavy weights. I know that probably doesn’t come as a revelation to anyone. But despite how obvious it seems, far too many people (and not just beginners) neglect power training and rarely make increasing the weights lifted in each successive workout a priority. You must get strong in the basic mass building exercises to bring about a significant increase in muscle size. One of the biggest mistakes typical bodybuilders make is when they implement specialization routines before they have the right to use them.

It constantly amazes me just how many neophytes (beginners), near neophytes, and other insufficiently developed bodybuilders plunge into single-body part specialization programs in the desperate attempt to build big arms. I don’t fault them for wanting big arms, but their approach to getting them is flawed. For the typical bodybuilder who is miles away from squatting 1 ½ times their bodyweight for 20 reps (if you weigh 180 lbs., that means 20 reps with 270 lbs.), an arm specialization program is utterly inappropriate and useless.

The strength and development needed to squat well over 1 ½ times bodyweight for 20 reps will build bigger arms faster then focusing on biceps and triceps training with isolation exercises. Even though squats are primarily a leg exercise, they stress and stimulate the entire body. But more importantly, if you are able to handle heavy weights in the squat, it logically follows that the rest of your body will undoubtedly be proportionally developed. It’s a rare case that you would be able to squat 1 ½ times your bodyweight and not have a substantial amount of upper body muscle mass.

This is not to say that you don’t need to train arms, and squats alone will cause massive upper body growth. You will still work every body part, but you must focus on squats, deadlifts, and rows—the exercises that develop the legs, hips, and back. Once you master the power movements and are able to handle impressive poundages on those lifts, the strength and muscle you gain will translate into greater weights used in arm, shoulder and chest exercises.

In every gym I’ve ever visited or trained in, there were countless teenage boys blasting away on routines, dominated by arm exercises, in the attempt to build arms like their idols. In the ‘70s, they wanted arms like Arnold Schwarzenegger, in the ‘80s Robby Robinson was a favorite and currently Mr. Olympia, Ronnie Coleman, has set the standard everyone wants to achieve. Unfortunately the 3 aforementioned men as well as most other top bodybuilders have arm development far beyond the reach of the average (or even above average) weight trainer. But arm size can be increased. However, not in the way young trainers, with physiques that don’t even have the faintest resemblance to those of bodybuilders are attempting to make progress. Thin arms, connected to narrow shoulders, fixed to shallow chest, joined to frail backs and skinny legs, don’t need body part specialization programs. Let’s not have skewed priorities. Let’s not try to put icing on the cake before the cake has been baked.
 
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