my workout routine

hittman

hittman

hittman

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17 May 2003
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My routine below is done over 3 days. is it ok? I feel i need to add a few more rountines for each but I could be wrong. I increase the weight slightly after each set. I am aiming for hypertrophy. I do these at home with dumb bells.

Tues
Chest/Shoulder:

Chest Press: 4x10
Upright row: 3x10
Lateral raise: 3x10

Wednesday
Biceps/Triceps:

Bicep Curl: 3x10
Hammer curl: 3x10
tricep kickbacks: 3x10

thurs:
Legs:

Close leg squat: 3x10
wide leg squat: 3x10

any suggestions?
 
not bad considering its all dumbells, however, there are still things that can be done with dumbells that you are missing.

shoulder press
deadlifts
SLDLs
overhead tricep extension
skullcrushers
flyes
2 arm bent over rows

i take it you have a bench? does it incline/decline?
if so, then all you really need to add to your equipment is a barbell and some more weight, then you can do hell of a lot more exercises :]
 
Morba said:
not bad considering its all dumbells, however, there are still things that can be done with dumbells that you are missing.

shoulder press
deadlifts
SLDLs
overhead tricep extension
skullcrushers
flyes
2 arm bent over rows

i take it you have a bench? does it incline/decline?
if so, then all you really need to add to your equipment is a barbell and some more weight, then you can do hell of a lot more exercises :]
Click to expand...

Yep got a bench and does all that. already got a barbell. thats what I use to do my chest press aka bench press. I find shoulder presses harder to do which is why I removed it. reckon I should stick it back on my routine?

what is a deadlift, skullcrushers and flyes?
 
definitely put the shoulder press back in.

in general, the big moves everyone should do are:
bench press
shoulder press
deadlift
squat

those are the 4 staple exercises of all routines tbh.

onto the exercises you are not sure of, i was on a site last night with excellent vids to show how to perform the move, will see if i can find it and post it up for you :]
 
http://www.coopersguns.com/

there you go, excellent site imo.


protein shakes - yes i have a couple a day, should have more really :o
pre workout i have it with water
other times of the day i generally have it with milk.
sometimes i have it with milk and water (and a handful of oats / spoon of peanut butter / 1 banana)!! :]
 
the day you do back work, which you currently do none ;]

you must do back exercises if you do chest exercises really.
 
My revised workout:

Tues
Chest/Shoulder:

Chest Press: 4x10
Incline flyes: 4x10
Upright row: 3x10
Lateral raise: 3x10

Wednesday
Biceps/Triceps:

Bicep Curl: 3x10
Hammer curl: 3x10
tricep kickbacks: 3x10
skull crusher: 3x10

thurs:
Legs/back:

Close leg squat: 3x10
wide leg squat: 3x10
deadlift: 3x10
bent over row: 3x10

better?
 
hittman said:
My revised workout:

Tues
Chest/Shoulder:

Chest Press: 4x10
Incline flyes: 4x10
Upright row: 3x10
Lateral raise: 3x10

Wednesday
Biceps/Triceps:

Bicep Curl: 3x10
Hammer curl: 3x10
tricep kickbacks: 3x10
skull crusher: 3x10

thurs:
Legs/back:

Close leg squat: 3x10
wide leg squat: 3x10
deadlift: 3x10
bent over row: 3x10
Click to expand...

what you guys think?
 
I really wouldnt like to do squats and normal deadlifts on the same day.

I feel that 1 big compound move and 2 supporting moves should be enough per muscle group, you have about the right volume, but maybe not enough variation.

Legs: you are only doing squats, your missing out on calves and directly hitting the hamstrings

Shoulders: no shoulder press, this should be your big compound for your shoulders.

Chest: Would rather see incline dumbell press than incline flyes, or maybe dips

Back: Some lat pulldown / chins would be good to add.

Tris: kickbacks, not a fan of these really, try some rope pushdowns or some close grip bench press imo
 
I'm not trying to argue myself as any sort of authority, and your routine may well be due to the constrictions imposed by other commitments, but:

You're doing this workout 3 days in a row. That's quite a blitz. I personally would suggest an on-off-on-off-on-off way of doing things. That way you can do a nice intense workout and in my opinion give your body time to rest. I know your split routine means you leave 1 week between, say, leg exercises, but you're dumping all this tissue repair on yourself at one time. But that's just my opinion.


Also you're devoting a whole day to biceps/triceps - This would be understandable if you were a beast and wanted them to catch up with the rest of you, but as you're asking for a routine i'm assuming your not. Biceps and triceps are such a small part of your musculature... I dont really think its worth devoting a whole day to them so personally I'd scrap that or at least incorporate into a slightly wider routine.

I'd say benching and dips will help your triceps, and rowing and chin-ups will work your biceps, as well as more important muscles.

EDIT: This bicep day also means you're only doing 2 real workouts a week - not particularly good volume for hypertrophy. Training your legs 4 times a month....
nono.gif
 
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@ skull.

cheers for the feedback. I do these exercises at home and don't have access to certain equipment such as a rowing machine etc. I do have other commitments hence my routine but I get your point though. Maybe I should do on-off etc.

Is it not better to dedicate a day to specific mucles groups? what should I do about the biceps and triceps then?

@Morba

Shoulder press is on my plan just didn't put it on for some reason. what do u mean by not enough variation? maybe u could post up your routine, which could give me an idea what to target?

cheers guys.

*edit*

My new revised workout below. After reading sticky again. Will be resting after each day. Think day1 mite be tough but I'll see how I get on. If I find it difficult, I might split them up.

Day1:
Chest/Shoulder/Triceps

Flat bench press 3x10
Incline dumbbell bench 3 x10
skullcrushers 3x10
closed grip bench press 3x10
barbell upright row 3x10
laterial raise 3x10

Day 2:
Back/Biceps

Deadlifts 3x10
Bent over row 3 x10
barbell bicep curl 3x10
dumbbell hammer curl 3x10

Day 3:
legs

Dumbbell squat 3x10
lever leg extension 3x10
calf raise 4x10
 
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is there a specific reason why you cannot join a gym?

what weight do your DB's go up to?
 
A2Z said:
is there a specific reason why you cannot join a gym?

what weight do your DB's go up to?
Click to expand...

got the equipment so why bother? I an extra 1-3kg after each set. taking it slow. :D
 
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hittman said:
got the equipment so why bother? I an extra 1-3kg after each set. taking it slow. :D
Click to expand...
you have the equipment? i thought you just had DB?

and i mean how heavy is your heaviest DB?
 
What are you goals? General Strength or all round fitness too?

I wouldn't limit my training just to strength routines, it's useless if you can't use it... ;)
 
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