Training Routine - UK-Muscle Body Building Community

Pump boy · 23-04-2007, 02:53 PM

Hello there i have posted my training routine below i was just wondering what you thought about it, is it ok?

thanks

Tuesday

Biceps - Zbar 10 reps x3
Biceps - Single arm bicep curl 10 reps x3
Biceps - Bicep curl Machine 10 reps x3
Triceps - Scull Crushers 10 reps x3
Triceps - Rope pull down 10 reps x3
Triceps - Tricep press 10 reps x3
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike

Wednesday

Back - Seated row 10 reps x3
Back - Single arm row 10 reps x3
Back - Pull down 10 reps x3
Back - Close grip pull down 10 reps x3
Back - Reverse fly 10 reps x3
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike

Friday

Chest - Incline chest press (dumbbells) 10 reps x3
Chest - Flat flys 10 reps x3
Chest - Chest press machine 10 reps x3
Chest - Smiths machine 10 reps x3
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike

Saturday

Shoulders - Front raises 10 reps x3
Shoulders - Side shoulder raises (Dumbbell) 10 reps x3
Shoulders - Shoulder press (Bench) 10 reps x3
Shoulders - Side shoulder raise (machine) 10 reps x3
Shoulders - Shrugs (Dumbbells) 10 reps x3
Shoulders - Shrugs (machine) 10 reps x3
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike

Sunday

Legs - Calf raises on Leg press machine 10 reps x3
Legs - Leg press 10 reps x3
Legs - Leg extension 10 reps x3
Legs - Hamstring curls 10 reps x3
Stomach - Sit ups 10 reps x2
Stomach - Leg raises 10 reps x2
Cardio - Running on treadmill 20 mins/Bike

Thanks a lot

squat_this · 23-04-2007, 03:37 PM

5 days of training is far too much imo mate. You could fit 99% of what you've detailed into 3 days, therefore giving your body way more rest and a chance to grow. Do monday/wednesday/friday...or if that isn't suitable then tuesday/thursday/saturday.
Scrap the day of biceps and triceps. Biceps can be worked briefly after your back workout (which needs a deadlift!), remember that they will have already been worked during this workout though so very little extra would be needed (if any). Triceps can be worked after your chest & shoulders, again they will have already been hit though.
Chest and shoulders can be done on the same day, personally i rotate which one i train 1st though. Doing exercises such as the bench press partially uses shoulder muscles so they might as well be trained together.
I'm glad to see that you have included a leg workout - many people try to skip this cos it sucks - get a squat in there to start off with, then the press or extensions. Finish off with calf raises. Plus, if you are training legs sufficiently i dont think running afterwards is gonna last long!
Basically, train three days....if you are desperate to go gym on the other days then do cardio on its own and some abs work. Base your training around the compound exercises : Deadlift, Chins & Bent Over Rows (Back), Squat (Legs), Bench Press & Shoulder Press (Chest & Shoulders).
What are your aims in training mate? Bodybuilding or powerlifting???

Pump boy · 23-04-2007, 04:06 PM

Thanks a lot for the reply it does make sense what your saying. im aiming for body building to get i bit bigger really, Could i be cheeky and ask you if you could write out a training program for that what about reps where they ok?

thanks a lot

LEWIS · 23-04-2007, 04:23 PM

mate that is loads too much i will adapt your for you

Pump boy · 25-04-2007, 08:50 AM

thanks a lot guys for your reply's

Ollie B · 25-04-2007, 08:57 AM

Your doing way too much mate. I can sort you out a program if you want

invisiblekid · 25-04-2007, 09:06 AM

Quote:

Originally Posted by Pump boy

Hello there i have posted my training routine below i was just wondering what you thought about it, is it ok?

thanks

Tuesday
Maybe look at adding Tris after Chest and Bis after Back.
Biceps - Zbar 10 reps x3
Biceps - Single arm bicep curl 10 reps x3
Biceps - Bicep curl Machine 10 reps x3 - Lose This
Triceps - Scull Crushers 10 reps x3
Triceps - Rope pull down 10 reps x3
Triceps - Tricep press 10 reps x3 - Lose This
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike - Bike or X-Trainer

Wednesday

Back - Seated row 10 reps x3 - Lose this
Back - Single arm row 10 reps x3
Back - Pull down 10 reps x3 - Chins are better
Back - Close grip pull down 10 reps x3 - Lose This
Back - Reverse fly 10 reps x3 - Lose This
Add Deads and Bent Over Rows
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike - Bike or X-Trainer

Friday

Chest - Incline chest press (dumbbells) 10 reps x3
Chest - Flat flys 10 reps x3
Chest - Chest press machine 10 reps x3
Chest - Smiths machine 10 reps x3 - Lose This
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike - Bike or X-Trainer

Saturday

Shoulders - Front raises 10 reps x3 - Maybe Lose This
Shoulders - Side shoulder raises (Dumbbell) 10 reps x3
Shoulders - Shoulder press (Bench) 10 reps x3
Shoulders - Side shoulder raise (machine) 10 reps x3 - Lose This
Shoulders - Shrugs (Dumbbells) 10 reps x3
Shoulders - Shrugs (machine) 10 reps x3 - Lose This
Stomach - Sit ups 30 reps x2
Stomach - Leg raises 30 reps x2
Cardio - Running on treadmill 20 mins/Bike - Bike or X-Trainer

Sunday

Squat

Legs - Leg press 10 reps x3
Legs - Leg extension 10 reps x3
Legs - Hamstring curls 10 reps x3
Stiff Legged Deads
Legs - Calf raises on Leg press machine 10 reps x3
Stomach - Sit ups 10 reps x2
Stomach - Leg raises 10 reps x2
Cardio - Running on treadmill 20 mins/Bike

Thanks a lot

There is too much there, but I don't think its a million miles out from what it should be. Try going to 4 days. I'd also drop at least half of your ab workouts.

Ollie B · 25-04-2007, 11:29 AM

Quote:

Originally Posted by invisiblekid

There is too much there, but I don't think its a million miles out from what it should be. Try going to 4 days. I'd also drop at least half of your ab workouts.

Yeah this should be efficient enough. Do ab workouts every other day exept days off.

Pump boy · 25-04-2007, 01:13 PM

thanks a lot invisiblekid ill do that and do abs as oliver says

thanks a lot to all of you for the help

Ollie B · 25-04-2007, 01:17 PM

whats your diet and supplementation like?

23-04-2007, 02:53 PM	#1 (permalink)
Pump boy Newbie Trainer Join Date: Sep 2006 Location: Mansfield, Nottinghamshire Posts: 13	Training Routine Hello there i have posted my training routine below i was just wondering what you thought about it, is it ok? thanks Tuesday Biceps - Zbar 10 reps x3 Biceps - Single arm bicep curl 10 reps x3 Biceps - Bicep curl Machine 10 reps x3 Triceps - Scull Crushers 10 reps x3 Triceps - Rope pull down 10 reps x3 Triceps - Tricep press 10 reps x3 Stomach - Sit ups 30 reps x2 Stomach - Leg raises 30 reps x2 Cardio - Running on treadmill 20 mins/Bike Wednesday Back - Seated row 10 reps x3 Back - Single arm row 10 reps x3 Back - Pull down 10 reps x3 Back - Close grip pull down 10 reps x3 Back - Reverse fly 10 reps x3 Stomach - Sit ups 30 reps x2 Stomach - Leg raises 30 reps x2 Cardio - Running on treadmill 20 mins/Bike Friday Chest - Incline chest press (dumbbells) 10 reps x3 Chest - Flat flys 10 reps x3 Chest - Chest press machine 10 reps x3 Chest - Smiths machine 10 reps x3 Stomach - Sit ups 30 reps x2 Stomach - Leg raises 30 reps x2 Cardio - Running on treadmill 20 mins/Bike Saturday Shoulders - Front raises 10 reps x3 Shoulders - Side shoulder raises (Dumbbell) 10 reps x3 Shoulders - Shoulder press (Bench) 10 reps x3 Shoulders - Side shoulder raise (machine) 10 reps x3 Shoulders - Shrugs (Dumbbells) 10 reps x3 Shoulders - Shrugs (machine) 10 reps x3 Stomach - Sit ups 30 reps x2 Stomach - Leg raises 30 reps x2 Cardio - Running on treadmill 20 mins/Bike Sunday Legs - Calf raises on Leg press machine 10 reps x3 Legs - Leg press 10 reps x3 Legs - Leg extension 10 reps x3 Legs - Hamstring curls 10 reps x3 Stomach - Sit ups 10 reps x2 Stomach - Leg raises 10 reps x2 Cardio - Running on treadmill 20 mins/Bike Thanks a lot

23-04-2007, 03:37 PM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Re: Training Routine 5 days of training is far too much imo mate. You could fit 99% of what you've detailed into 3 days, therefore giving your body way more rest and a chance to grow. Do monday/wednesday/friday...or if that isn't suitable then tuesday/thursday/saturday. Scrap the day of biceps and triceps. Biceps can be worked briefly after your back workout (which needs a deadlift!), remember that they will have already been worked during this workout though so very little extra would be needed (if any). Triceps can be worked after your chest & shoulders, again they will have already been hit though. Chest and shoulders can be done on the same day, personally i rotate which one i train 1st though. Doing exercises such as the bench press partially uses shoulder muscles so they might as well be trained together. I'm glad to see that you have included a leg workout - many people try to skip this cos it sucks - get a squat in there to start off with, then the press or extensions. Finish off with calf raises. Plus, if you are training legs sufficiently i dont think running afterwards is gonna last long! Basically, train three days....if you are desperate to go gym on the other days then do cardio on its own and some abs work. Base your training around the compound exercises : Deadlift, Chins & Bent Over Rows (Back), Squat (Legs), Bench Press & Shoulder Press (Chest & Shoulders). What are your aims in training mate? Bodybuilding or powerlifting??? __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

23-04-2007, 04:06 PM	#3 (permalink)
Pump boy Newbie Trainer Join Date: Sep 2006 Location: Mansfield, Nottinghamshire Posts: 13	Re: Training Routine Thanks a lot for the reply it does make sense what your saying. im aiming for body building to get i bit bigger really, Could i be cheeky and ask you if you could write out a training program for that what about reps where they ok? thanks a lot

23-04-2007, 04:23 PM	#4 (permalink)
LEWIS Getting HUGE! Join Date: Oct 2005 Location: south wales Posts: 1,138	Re: Training Routine mate that is loads too much i will adapt your for you

25-04-2007, 08:50 AM	#5 (permalink)
Pump boy Newbie Trainer Join Date: Sep 2006 Location: Mansfield, Nottinghamshire Posts: 13	Re: Training Routine thanks a lot guys for your reply's

25-04-2007, 01:13 PM	#9 (permalink)
Pump boy Newbie Trainer Join Date: Sep 2006 Location: Mansfield, Nottinghamshire Posts: 13	Re: Training Routine thanks a lot invisiblekid ill do that and do abs as oliver says thanks a lot to all of you for the help

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