New Routine Suggestions

[jerod187]

Im gonna start a actuall routine and i wanna if this ill be a good work out to gain size and defenition.

MONDAY:
Bench Press: 8,6,4
Incline: 8,6,4
flys: 8,6,4

Tricep Pressdown: 8,6,4
Kickbacks: 8,6,4
dips or tricep press : 8,6,4
Leg Raises: 15x3

TUESDAY:
Standing curl 8,6,4
preacher curl 8,6,4
barbell curl 8,6,4

shoulder press: 8,6,4
shoulder raises: 8,6,4
upright row: 8,6,4

WEDNESDAY:
Leg Press: 8,6,4
leg curl: 8,6,4
back workouts???? help plz
situps
leg raises
core machine

THURSDAY
repeat monday workout


Friday:
repeat tuesday workout

take weekend off and start workout over


i appreciate any suggestions on any thing thanks, jeremy

 

[Suareezay]

way too high frequency. you will get burned out quick training 5 days straight.

switch to a 3x per week push/pull/legs split, low volume, focusing on compound movements and constant weight progression. couple that with copious amounts of eating and you will gain size.

 

[jerod187]

ok so i should do it 3 times a week like monday, wednesday, and friday? also wut do you mean by push, pull legs split, low volume workout? sorry im new

 

[Suareezay]

heres a post from another thread that goes over what is meant by "push/pull/legs". its very brief, but should give you an idea about how to set up a basic split.

this is not how i train, i train using a DC-style split, which is very similar to this, but makes accommodations for higher frequency. These are the rep ranges I use however, which differ substantially from DC training.

push:
chest: incline bench: ~25 reps split up however you like (3x8, 5x5, 4x6, etc)
shoulder: standing military press: same rep scheme
tris: dips: slightly lower volume since tris have already been hit. I like a heavy set of 3-5 reps followed by a 10-15 rep set.

pull:
back width: chinups: use your preferred rep scheme for ~25 reps
back thickness: deadlift: same rep scheme
bis: bb curls: same rep scheme as tris.
maybe some forearm work

legs:
calves: seated calf raise: 1 set of 12 reps with a long negative and stretch at the bottom.
hams: leg curl: ~25 reps of your preferred rep scheme
quads: squats: heavy set of 3-5, lighter set of 12-20.

use whatever exercises you like. you can use the same exercises each week for simplicity, or use an A, B, C, AA, BB, CC, AAA, BBB, CCC set-up in which you are using a different exercise for each movement for 3 weeks, then on the 4th week you start over with the exercises you did the first week and so on, for variety.

this is also a great read for a beginner. its covers all the basics. i would read this, then come back to the forum with any questions you may still have:

http://www.higher-faster-sports.com/trainingphilosophy.html

 

[duey]

what about flat bench, and the sides and rear of your delts, when do u hit these areas, in that work out, or do u

 

[jerod187]

hey ya i do flat BB bnech then incline what would be a good delts bent over row?

 

[bigmitch69]

Train 3 times a week with worouts based around compound lifts.
Example.

Mon - chest/ triceps
Wed - back/ biceps
Fri - legs/ shoulders

Mon - bench, incline bench, flies, dips, skullcrushers, tricep pressdown
Wed- deadlift or rackpulls, chins or lat pulldowns, cable row or bent over row, barbell curl, DB curl
Fri - squat, legpress, leg ext, leg curl, calve raises, standing shoulderpress, lateral raises, reverse pec deck

Bent over row is good for your back not your delts

 

[Suareezay]

what about flat bench, and the sides and rear of your delts, when do u hit these areas, in that work out, or do u

incline bench is just a suggestion. if you want to do flat, do flat. i also recommended that you rotate each week between 3 exercises for each movement. flat bench is also not mandatory by any means. Doggcrapp strictly advocates no flat benching due to the high frequency of injury and none of his trainees are lacking in chest development.

side and rear delts are worked sufficiently from heavy pressing movements, chins, rows, deads, etc. zero need to isolate them.

 

[jerod187]

ok thanks for all the help guys i appreciate it! ya for the last month ive been working out every day lol! right now im taking creatine from trueprotein and protein and trying to eat right because i wanna bulk for a month or to and then Cut for summer.