Thoughts on this routine?

Indigo Gorilla · 26 Nov 2007 at 12:45

Due to being in work and uni 6 days a week I've been finding it hard to fit in weight lifting over the past two weeks unfortunately (use to do a workout 3/4 times a week).

However I've decided it's now probably best that I do two full body workouts a week as I can easily fit this into my time and I feel I'll enjoy it more and get more from it.

Day 1:

Deadlifts 2x10
Bench press 2x10
Shoulder press 2x10
Bent over row 2x10
Palms facing pullups 2x10
SLDL 1x15
Tri dips 1x12

Day 2:

Squats 2x10
Bench press 2x10
Shoulder press 2x10
Bent over row 2x10
Palms facing pullups 2x10
Tri dips 1x12

Also wondering when are the best times to do these at, in terms of days apart and timings if you know what I mean.

I have these times to train...

Monday afternoon
Tuesday morning
Thursday Morning
Sunday morning/afternoon

I'm thinking of Mondays and Thursdays myself but I'm open to peoples advice if it's for the better.

Also, does anyone think anything is missing from this workout or if I'm doing too much or too little reps.

__
IG

Skull · 26 Nov 2007 at 14:56

You're only doing 2 sets of 10 reps for each exercise? I don't think that's going to be intense enough. 3x10 would probably be better.

Indigo Gorilla · 26 Nov 2007 at 18:03

Sound, I think I'll just change it then to 3x8 then probably as that seems to work well for most as does 5x5.

If I were to be looking to do this for size (some strength but not a great deal) which is better for growing? 3x8 or 5x5?

Freefaller · 26 Nov 2007 at 19:07

Why don't you vary it? Have a heavy week and a light week? Or do pyramids/reverse pyramids.. Anything between 8-12 reps is good for general workouts, with lower reps @ higher weights for strength and muscle development.

Indigo Gorilla · 26 Nov 2007 at 21:13

Freefaller said:
Why don't you vary it? Have a heavy week and a light week? Or do pyramids/reverse pyramids.. Anything between 8-12 reps is good for general workouts, with lower reps @ higher weights for strength and muscle development.

Ah, good idea to be honest!! :cool:

Excuse my ignorance but what exactly do you mean by pyramids?

Is it sets done like this?

Sets / Reps
5 x 5
4 x 4
3 x 3
2 x 2
1 x 1

If so what would you recommend as a pyramid?

Andyt_uk · 26 Nov 2007 at 21:42

Pyramids wise, i've always done 15x 1/3 the max weight you can lift, 10x 2/3 max weight and 5x max weight. Usually do 2/3 sets of those, sometimes reverse it so start with heavy to light.

Thats the way i've always done it, someone can probably point out if its wrong tho