Gym experts look at my routine?

Moorron

Moorron

Moorron

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Joined
12 Aug 2004
Posts
825
Location
Telford, UK
Anyone in the know help me out with my gym routine. I also need to sort my diet, but i can do this on my own.
Im not sure if im over training, or at worse wasting my time with my routine. Im 28, about 12.5 stone, 5.11
I have been going to the gym for 8 odd years, 3 days a week. Ive got shape, but not what i thought i would have after 4 sessions a week!


Heres my routine, i start the gym straight after work 4 days a week (from march this year). 4:30 pm

Sorry i dont know the names for the exercises.

MONDAY: BACK
5 minutes of stretching
5000 meters on the rowing machine, as fast as i can, normally become dizzy and feel sick, try to get near my best time.
25 minutes on the bike. Hard setting on hill (short periods of high resistance) This was originaly used to 'cool down' after the high rowing
period, but soon changed to a challange. Working about 90% of max heart rate.
1 x 50+ crunches
1 x 25 side crunches
1 x 25 crunches
3 x 12 seated row
3 x 8 rear fly
3 x 8 pull downs (like a seated pull up?)
3 x 8 lat (wide grip)
sometimes a few other back sets

TUESDAY: ARMS/SHOULDERS
5 minutes of stretching
30 minutes of jogging
1 x 25 weighted situps (to failure)
1 x 15 weighted situps (to failure)
1 x 10 weighted situps (to failure)
3 x 8 machine curls
3 x 10 machine above head push ups (for my neck)
3 x 12 dumb bell front raises (arms straight, lift up infront of me to head height)
3 x 10 dips
3 x 12 tricep curls
3 x 10 shoulder shrugs

THURSDAY: LEGS
sometimes 30 minutes of running.
3 x 10 squats
5 x 12 carf raises
3 x 12 leg extensions
3 x 12 ??reverse leg extensions??
3 x 12 seated squats
1 x 50+ crunches
1 x 25 side crunches
1 x 25 crunches
have trouble walking down stairs afterwards! lol

FRIDAY: CHEST
5 minutes of stretching
5000 meters on the rowing machine (slower than monday)
1 x 25 weighted situps (to failure)
1 x 15 weighted situps (to failure)
1 x 10 weighted situps (to failure)
3 x 8 bench press
3 x 8 inclined bench press
3 x 8 bench press
3 x 10 peck deck
3 x 12 arm peck deck (its like the peck deck but with a wide hand grip??)
3 x 12 dumb bell bench butterfly (concentration curls between sets)
3 x 12 dumb bell inclined bench butterfly (concentration curls between sets)

i leave the gym about 6:30 ish except thursdays which is a quicker routine.
Can someone rip my routine apart.


Thanks
 
You didn't state what your goals are.

What sort of stretching are you doing? You should never stretch cold muscles and stretching before/between lifting weights is counter-productive.
 
I thought a quick (20 seconds) stretch for the muscles you were going to work for that session would be productive? After getting your blood pumping first.
 
Evening mate, right let's have a look at this.

If you're trying to build muscle you really need to go through the two phases known as bulking and cutting. For bulking there is WAY too much cardio, I'd cut this out all together for a little while to be honest.

Monday: Back
Don't start with abs. Where are the deadlifts? This is the biggest and best back exercise there is and this has to be included in any training programme.

Rear fly? Do you mean a reverse fly? If so this is intended to hit the rear delts not namely the back.

I think a decent, simple back routine should look a little like:

Wide grip pull ups - 4 sets to failure
lat pulldowns
deadlifts
bent rows
t-bars

TUESDAY: ARMS/SHOULDERS
Again cut the cardio if you're looking to gain. situps a no no again.

use free weights if you can.

maybe something like

ez bar curls
california press
dumbell curls
french press
hammer curls
dips

as for shoulders, I'm a little confused. many people seem to only hit their front delts.

Take the DB front raises out they're really not needed, you definately want to hit them with Military Press. i would add side lats and rear lat raises as well. this will give your shoulders a full workout. i will pump off with a light weight and 2 sets of 20 reps on db press to let everything calm down.


THURSDAY: LEGS
cut the cardio. i take it the weight is going up each set of squats? if it's not it really needs to.

a simple leg routine that would hit the spot would be.

squats
front squats
leg ext.
SLDL
hammy curls
sissy squats to pump off

CHEST
cut the cardio.

a decent chest routine will be.

incline bench
flat bench
flies
db press

that will sort you out for now.

As for training of the abs. would you consider you have a decent core? i should hope so by now! as a starter routine to work around 2 x 20 weighted crunches and 2 x 20 leg raises (till over head) and squeezing nicely at the point of contraction will do. as you get better add more weight and one more set each.

Protein intake needs to be approx. 2g per 1lb of body weight otherwise it's all a waste. hope this helps didn't add the number of sets in as was just a pointer in the right direction any help just ask.
 
Thanks for the reply and very detailed one.

I need to search for some of the routines u have listed as i dont know them.

Im think i will try this for 2 weeks and see how i feel about it.

problem is if i dont do cardio i feel like i havent done much and i currently have a small layer of blubber which seems to just b around my mid drift.

i will get back and see how it does
Thanks again.
 
Moorron said:
problem is if i dont do cardio i feel like i havent done much and i currently have a small layer of blubber which seems to just b around my mid drift.
Click to expand...

With the sets on the above routine, it's done in a pyramid fashion. with weight going up and reps going down. 12, 10, 8.

Also for the cardio, are you planning to build muslce? Becuase you will not be building any muscle if you're doing all that cardio. I suggest leaving it for now and putting up with the extra "blubber" until you have made some gains. Then, when it comes to cutting you will have the extra muscle and will look much better loosing the "blubber" then. Good luck mate :)
 
Total overkill. You could be in and out of the gym within 45mins and get better results. Whats with all the situps/crunches? If you're going to hammer your chest like that it makes sense to do your shoulders and triceps on the same day, then have Back/Biceps on 1 day and Legs on the other day. Lose all the machine exercises and make sure you have the following as your main exercises.

Chest/Shoulder/Tris

Flat Bench
Incline Bench
Close Grip Bench
Dips
Military Press or somthing similar.

Back/Biceps

Pullups
Chinups
Barbell row

Legs

Squats
Deadlift

Focus on those core exercises and drop all that other crap lol. Add a few more complementary exercises where necessary.
 
S7yl3s said:
Deadlifts are a Back exercise.
Click to expand...
i think he means SLDL

tbh a routine such as The_Judge posted is perfect, just add Deadlift to back day, and add calf raises and some ab work on leg day :)
 
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