Help with a routine

[Killa_ken]

Well, ive decided its time i stop being lazy and go to the college gym rather then sit around and do it in my room.

heres my routine:

Monday: Chest and triceps

- Bench press heavy 5 x 8
- Incline bench 3 x 8
- Chest press 3 x 8
- pull down on two rope things and straigten arm things 3 x 8

Tuesday: Back and shoulders:

- Rows 5 x 8
- Latteral pull downs - 5 x 8
- dumbbell presses 3 x 8

Wednesday: Biceps and forearms
- Concentration curls 3 x 8
- Wrist curls - 3 x 8
- Close grip bench press 3 x 8

Thursday - Legs

- Squats 5 x 8
- Calf Raises 3 x 8
- Leg extensions 3 x 8

Friday - all over

- Tricep pull down with rope thingy 3 x 8
- Rows 3 x 8
- Latteral Pull downs 3 x 8
- Shoulder press 3 x 8
- bench Press 5 x 8
- chest press 3 x 8
- squats - 5 x 8

I would like to keep it to 5 days a week, dont want to drop any days! any comments would be helpful, i have my self booked in for a personal programme but its not for another month, becuase the football team is taking up most of the fitness instrutors' time!

Thanks guys

 

[Morba]

i dont see the point in doing your biceps and forearms on a day alone.

close grip bench is for triceps

forearms - get deadlifting, this will be great for your biceps and forearms.
leg day - nothing for hamstrings, add some SLDLs
back - so many different types of rows, which are you going to do?
no deadlifts
instead of lat pulldowns, look to do chins

keeping the same sort of daily structure, i would do:

Mon: Chest / Biceps
Flat dumbell press
Incline barbell
decline barbell
dumbell flys
barbell curls
1 arm preachers

Tues: Back
Deadlifts
bent over barbell rows
chins / lat pulldown
seated row / 1 arm dumbell rows

Weds: Shoulders
standing military press
lateral raises
cable rear delt raises
shrugs

Thurs: Legs / tris
squats (or leg extension and leg press)
SLDLs
calf raises
overhead tricep extension
t-bar pulldown
close grip bench

Fri: All (but legs / tris)
flat dumbell press
seated dumbell press
dips
bent over rows
ez bar preachers

Tho tbh, i wouldnt like doing all of that in 5 days in a row.

 

[A2Z]

after doing the whole body mon-thurs what really is the point doing it all again on the friday?

what are your goals? how long have you been training for?

 

[Morba]

have to agree, if i was to do a 5 dayer, it would be a 3 split routine, just keeps rolling.

 

[Killa_ken]

my goals? well i just want to bulk up as much as possible. This is a stupid question, but am i correct in assuming that doing any excersize will work my arms as well, for instance will bench press also work my arms?

 

[Killa_ken]

Current weight, Target weight by january 1st

Bench press - 100lbs - 140lbs
Incline Bench - 80lbs - 120lbs
Squat - 90lbs - 150lbs
calf raises - 90lbs - 110lbs
Latteral pull downs - 60lbs - 100lbs
tricep pully things - 30lbs - 60lbs
Bicep curls - 30lbs - 40lbs

current weight is 9.5 stone ideal weight is 13 stone

 

[alexakasloth]

I would take that down to 3 days a week for more rest (mental and physical).

 

[oddjob62]

This is a stupid question, but am i correct in assuming that doing any excersize will work my arms as well, for instance will bench press also work my arms?

Yes, standard flat bench works Triceps, Shoulders and Chest.

 

[Styles]

Your 5th day is utterly pointless, You're going to benefit more from dropping the routine down to a 3 day split.

 

[Depth]

Do split routines make you grow quicker? Surely it would be better for a begginer to do whole body 3 times a week or so?

Seeing as the weight he is using is not significant enough to need that amount of rest for each bodypart if you know what I mean.

 

[Styles]

Stick with the split, there is no need for a whole body workout 3 times a week.

The split will allow for focus, and maximal recovery.

 

[Goatboy]

full body > split for me

The routine is the original post is pretty bad, biceps the day after back = not good and the fifth day is pointless, squatting on thursday then doing it again on friday is just going to be counter-productive

Five days in a row is pretty hard going for most people anyway.

 

[Depth]

Stick with the split, there is no need for a whole body workout 3 times a week.

The split will allow for focus, and maximal recovery.

I have read quite a lot on other sites like t-nation, were they actually really bash split routines like this unless insane weight is being used and you need the recovery.

a lot of people are just too lazy to do whole body 3 times a week. Your body can handle it, 3 times a week is not going to over train you, especially at those poundages. You will also get far higher levels of testosterone released by doing whole body work outs as opposed to split routines. Im sorry, but each body part does not take a week to recover, unless you have some of the poorest genetics known to man. I have always lifted 3 times a week, just doing squats, jump squats, box squats, cleans, dead lifts, over head pressing and bench pressing, as well as various body weighr exercises and plyometrics, and have seen massive improvement, far more than my mates who all use split routines because they can't be bothered to put in the work.

Btw, where are the deadlifts in that routine?

 

[Styles]

The great split vs whole body workout surfaces. I'm offering advice on what I believe is the best path of action to take, which is the split. I simply don't believe in the whole body workout.

I see these websites constantly bashing the split, promoting the use of "their" more productive all body workout. But for me, and many absoloutly huge bodybuilders I know, the split has served them well. If you want to get very big, then the split WILL work. It works for me, it works for them, it works for Coleman, Cutler, etc etc.

If you're performing a full body workout and maybe you're producing more testosterone, this still doesn't take away from the fact that the muscle has not been optimally stimulated for maximal muscle growth. All in all, you'll end up being the fittest guy in the gym, but that's about it.

Fool your friends if they're not putting in the effort to get the maximum resutls from their split routine. This is no testament to the full body giving better results, it could be many many factors. A flawed split routine, inferior genetics, poor diet etc etc.

I'm a little confused with your routine, there seems to be 3 lifts for legs, 1 for back, 1 for shulders and 1 for chest, and 1 all over. That seems really disjointed? This is a very unbalanced routine.

Anyway, bodybuilding is a journey, and everyone needs to take their own path so if it works for you then it works for you.

 

[Goatboy]

this still doesn't take away from the fact that the muscle has not been optimally stimulated for maximal muscle growth.

It's not a fact though is it, if it were a fact you could prove it...

Fair enough if you think a split is better but all your reasoning is paper thin.

 

[Depth]

The great split vs whole body workout surfaces. I'm offering advice on what I believe is the best path of action to take, which is the split. I simply don't believe in the whole body workout.

I see these websites constantly bashing the split, promoting the use of "their" more productive all body workout. But for me, and many absoloutly huge bodybuilders I know, the split has served them well. If you want to get very big, then the split WILL work. It works for me, it works for them, it works for Coleman, Cutler, etc etc.

If you're performing a full body workout and maybe you're producing more testosterone, this still doesn't take away from the fact that the muscle has not been optimally stimulated for maximal muscle growth. All in all, you'll end up being the fittest guy in the gym, but that's about it.

Fool your friends if they're not putting in the effort to get the maximum resutls from their split routine. This is no testament to the full body giving better results, it could be many many factors. A flawed split routine, inferior genetics, poor diet etc etc.

I'm a little confused with your routine, there seems to be 3 lifts for legs, 1 for back, 1 for shulders and 1 for chest, and 1 all over. That seems really disjointed? This is a very unbalanced routine.

Anyway, bodybuilding is a journey, and everyone needs to take their own path so if it works for you then it works for you.

Bringing up someone like Coleman is pointless because 1.) he has incredible genetics and would get big off pretty much anything 2.) he takes an insane amount of drugs, and knows eactly how his body works.

I lift for strength and explosivness, not for looks, so only really care what my poundages are in the 3 big lifts and how quick I shift them, nothing else. And I didn't mean that I do all those squats in one day, but those are various squats I use when training.

 

[A2Z]

...

just find what works best for you

i tried a full body routine for a few months and it did not work for me, saw no improvement in weights being lifted, and not much growth

went back to a split and within a few weeks new PB's

i might try a full body routine at some point down the line again

just find what works best for you, so give both full body and splits a try

everyone is different

 

[Styles]

Bringing up someone like Coleman is pointless because 1.) he has incredible genetics and would get big off pretty much anything 2.) he takes an insane amount of drugs, and knows eactly how his body works.

I lift for strength and explosivness, not for looks, so only really care what my poundages are in the 3 big lifts and how quick I shift them, nothing else. And I didn't mean that I do all those squats in one day, but those are various squats I use when training.

Bringing up someone like Coleman isn't pointless becuase 1) Who's to say you haven't got incredible genetics and are only getting big off a full body because of that? 2) He does take a large number of drugs yes, but he does his routine for a reason, becuase it gives him the absoloute best results. He knows how everything works and he wouldn't be where he is today without a proper workout. The steroids mean nothing unless the workout is worthwhile.

Fair play if you lift for strength and explosiveness, but you're still going to be hugely misbalanced with your muscle growth. As I said before if it works for you then it works for you, but don't come crying on here when you develop problems down the line.

EDIT: I feel that I should add that I'm not having a personal dig at yourself, simply arguing a point that I believe you will be unbalanced.

 

[Styles]

It's not a fact though is it, if it were a fact you could prove it...

Fair enough if you think a split is better but all your reasoning is paper thin.

Well really it can be proved, the absoloute biggest guys you see will 99.9% of the time use a split routine, becuase it allows for maximum stimluation and growth. They don't just do it for a laugh, secretly knowing amongst themselves that they would be twice the size they are today if they were doing a full body workout. They will all have experimented with it at some point in their lives i'm sure, but time and time again they all come back to the split when the full body offers them nothing.

The majority of the time, I believe the split is more effective.

A question to all you guys that do the full body workouts, how long do these sessions take you each time?

 

[Goatboy]

That's not proof. I can 'prove' full body workouts are better just as well.

I don't care about the 'biggest guys' they're simply not relevant to me, you're obviously referring to heavy drug users.
If I'm going to follow the routines of anyone it will be those with the best natural physiques. It's kind of hard to prove who is and isn't natural so I'll look at those who definitely are, those that built their physiques before steroids were available - the likes of Grimek, Park, Reeves - they used full body training.

Split training has been the norm for years, it's all you'll read in magazines and forms the majority of routines you'll hear about. If they're so great then no one would have bothered seeking out the less popular alternative.

My workouts are between are approx. 50,45,55 mins