My Routine

[Gymaholic]

Monday - Chest & Triceps

Bench Press                                        5 x 10

E-Z Bar Skull Crushers                         5 x 8

Tricep Pushdowns                                5 x 10

Seated Tricep Extensions                     5 x 10

DB Flies                                              4 x 8

Cable Cross-Overs                               5 x 10

 

Tuesday - Back & Biceps & Shoulders

Standing E-Z Bar Curls                        5 x 10

E-Z Bar Preacher Curls                        5 x 10

Lat Pulldowns                                     5 x 10

Cable Curls                                         5 x 10

Bent- Over Rows                                 5 x 10

Seated Cable Rows                             4 x 10

Shoulder Press                                   5 x 10

Standing Barbell Upright Row               4 x 10

 

Wednesday - Legs & Abs

Leg Press                                           5 x 10

Lying Leg Curls                                   5 x 10

Calf Raises                                         5 x 10

Leg Extensions                                   5 x 10

This other leg exercise machine that I dont know the name of, it looks like a seated cable row but you push away the platform that you put your feet on, lifting the selected weight.              5 x 10

Knee Raises on Parallel Bars               5 x 10

Toe Touches                                       5 x 10

Reverse Crunches                               5 x 10

Sit Ups                                               4 x 15

Plank                                                 4 x 30 sec

 

Thursday - Chest & Triceps ( Same Routine ) 

 

Friday - Rest

 

Saturday - Biceps & Back & Shoulders (Same Routine )

 

Sunday - Rest

 

What do you guys think? Any and all suggestions, comments and criticism appreciated.

 

[FellowshipOfTheRon]

just had a quick look at it here's some quick tips.  actually very similar to what i'm doing and have made some gains in both strength and mass that i'm very happy with over the past 2.5 months.  i'm just going to assume your goals are to build muscle and get fit so here is my opinion on that basis:

 

• i can see you are doing chest and back/delts twice a week. i'd recommend for you not to make both those sessions exactly the same. mix it up either aim for hypertrophy in one session and power in the other or do something like main exercise one session is decline bench and in the next one would be incline bench. it's no biggie nothing to do with overtraining or muscle confusion more about avoiding pattern overload , getting more well rounded support network for continued progress rather than a quick peak followed by injury/brick wall
   
• your back/delts day looks terrible. biceps before rows and delts no way bro. delts the day after chest/tris? another issue there. better shift things around a bit. change the order to something like chest/bis/tris - legs - delts/back/bis. have tried doing delts day after chest before and back after having already done bis day before it's terrible. couldn't push near as hard as i can when all supporting muscle groups are fresh.
   
• could do with some auxiliary work (i think that's what it's called?) - the supporting stuff liek rear delts, rotator cuff, hips. shoulder dislocations are awesome too.
   
• abs - if you really wanna work on strengthening and tightening things up then 4x 30 sec planks aint shit. do 2~3 x 2min ones in a circuit fashion with other ab work and keep the form super strict. make your core get used to supporting you which is really what it was designed to do
   
• since you are in the gym 5 ~6 days a week you can do abs at least twice a week they don't take too long to recover and also don't take too long to train if you're not mucking around
   
• it's a bit sad that your leg day consists of 3 leg exercises and 5 ab exercises lol. you can add in other leg work there too, especially for your posterior chain. maybe your gym doesn't have squat rack or something or you just don't want to squat? alternatives for supporting posterior chain would be stiff leg deadlift, lunges
   
• you also have nothing for lower back. could do with back extensions, deadlifts or something else to help there
   
• don't forget to take a deload week every 4~6 weeks.. i found out the hard way in terms of joints and tendons and shit but that may just be that i'm getting older lol
   
• how are you doing in terms of diet side? making sure that you're getting enough to support all kinds of gains man?

[Gymaholic]

just had a quick look at it here's some quick tips.  actually very similar to what i'm doing and have made some gains in both strength and mass that i'm very happy with over the past 2.5 months.  i'm just going to assume your goals are to build muscle and get fit so here is my opinion on that basis:

 

• i can see you are doing chest and back/delts twice a week. i'd recommend for you not to make both those sessions exactly the same. mix it up either aim for hypertrophy in one session and power in the other or do something like main exercise one session is decline bench and in the next one would be incline bench. it's no biggie nothing to do with overtraining or muscle confusion more about avoiding pattern overload , getting more well rounded support network for continued progress rather than a quick peak followed by injury/brick wall

   

• your back/delts day looks terrible. biceps before rows and delts no way bro. delts the day after chest/tris? another issue there. better shift things around a bit. change the order to something like chest/bis/tris - legs - delts/back/bis. have tried doing delts day after chest before and back after having already done bis day before it's terrible. couldn't push near as hard as i can when all supporting muscle groups are fresh.

   

• could do with some auxiliary work (i think that's what it's called?) - the supporting stuff liek rear delts, rotator cuff, hips. shoulder dislocations are awesome too.

   

• abs - if you really wanna work on strengthening and tightening things up then 4x 30 sec planks aint shit. do 2~3 x 2min ones in a circuit fashion with other ab work and keep the form super strict. make your core get used to supporting you which is really what it was designed to do

   

• since you are in the gym 5 ~6 days a week you can do abs at least twice a week they don't take too long to recover and also don't take too long to train if you're not mucking around

   

• it's a bit sad that your leg day consists of 3 leg exercises and 5 ab exercises lol. you can add in other leg work there too, especially for your posterior chain. maybe your gym doesn't have squat rack or something or you just don't want to squat? alternatives for supporting posterior chain would be stiff leg deadlift, lunges

   

• you also have nothing for lower back. could do with back extensions, deadlifts or something else to help there

   

• don't forget to take a deload week every 4~6 weeks.. i found out the hard way in terms of joints and tendons and shit but that may just be that i'm getting older lol

   

• how are you doing in terms of diet side? making sure that you're getting enough to support all kinds of gains man?

 

Cheers for the reply

I forgot another leg exercise that I do, edited it in now.

Okay so the reason Im not doing squats is because my knees are fucked up, have been for a couple years. At first I thought it was because of my weight ( I wasnt even really overweight though ) so I didnt take it seriously. But it still continues. I can not squat even without any weights or run long distances. If I do my knees start to hurt like hell and hurt for up to a week.

As for deadlifts I tried to do those one day but extreme knee pain again.. Gonna see a physio soon.

I have been neglecting my abs since I started and now im really starting to suffer for it. My abs are weak as f*ck. The reason i kept the plank short is because I was doing all my ab exercises in the form of supersets. So I take a rest when I complete one set of each of the 4 exercises. Noob mistake huh? In fact, I only just started doing ab stuff this week. 

One more question, I dont fully understand all the stuff you say because Im still pretty new so could you maybe copy mine as a template and change the stuff around so I can understand it better? Keep in mind that this is a beginning routine though. Thanks for the suggestions

And as for the diet side, I am trying to eat as much as I can, as healthy as I can. Eg. keeping the saturated fats low, getting a good load of carbs and protein, trying to hit my macros.

Cheers

[FellowshipOfTheRon]

that's fair enough man i know exactly how it is and not one to judge. there's no real alternative as far as targetting so much at once goes to squat/deadlift but there are other things you can do in the mean time. definately go see a physio, could be underlying issues there.. weak abs and sore knees, pain even while running hopefully something that can be fixed over time like postural/flexibility issues somewhere in the body.

 

will edit in more later if you want but the basics behind making your own workouts is to always start with the compound movements so for example if you're doing back and biceps on the exact same session then back first followed by biceps. why? because exhausted biceps will have a strong negative impact on your back trianing where working biceps after doing the back ain't as much of a big deal - we prioritise the biggest muscle group / exercises which moves the most weight for purposes of muscle/strength gains.

 

could start by changing the structure

monday chest & triceps

tuesday legs

wednesday back biceps & shoulders

1 day off

go again for 3 days as above

 

main difference between these style workouts and the ones where you do each part once a week is that if you try going to failure on these you will suffer and fail to make continued progress so you have to find out your self how far you can push yourself then recover before the next session. 

 

lots of self discovery involved, keep a log of what you do and how it effects you and you'll be all the wiser for the future. could just edit yours for you and lay it out the way i see fit but would be depriving you of your own journey to find what's best for you (and it's not like what you have is a bad idea)..all your muscles don't necessarily recover same way as others either so try it out with the adjustments above and see how you feel after a couple weeks

[Gymaholic]

Yeah bro makes a ton of sense. I guess it all takes time you know.

[MarcusH01]

I am just starting out in the gym this week.

[FellowshipOfTheRon]

I am just starting out in the gym this week.

welcome to gymnation, looking forward to seeing your gains over the next few years

[MarcusH01]

Thank you, I am looking forward to becoming a bodybuilder, If you have any tips or advice please feel free to let me know.

Thanks.