Advice on my routine :) - UK-Muscle Body Building Community

rob_69er · 22-08-2006, 03:47 PM

Hey. just wondering if any one can help with my Routine it seems to be working but do you lot think theres any area's that look like they need changing
Me
Age:18 years old
Weight: 11.5 stone
height: 6Ft1
Workout: 4 days a week
Eat: any thing and every thing

Monday

Bar Curl - 5 Sets of 10 - 15 reps at 16kg
Behind Neck Press - 5 Sets Of 15 - 20 Reps at 16KG
Upright Row - 5 Sets of 15 - 20 Reps at 16Kg
Wrist Curl - 4 sets of 6 - 12 Reps At 16Kg
Crunches/bike maneuver - 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn)

Wednesday

Bench Press - 5 Sets of 10 - 15 Reps At 37Kg
Standing Calf Raise - 3 sets of 25 - 30 at 16Kg
Crunches/bike maneuver 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn)

Friday

Deadlift - 3 Sets of 6 - 12 Reps at 37 KG
barbell Shrug - 3 Sets of 25 - 30 Reps at 16Kg
Reverse bar Curl - 3 Sets of 10 - 16 Reps at 16kg
Crunches/bike - 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn)

Sunday

Close Grip Bench Press - 5 Sets of 10 - 15 Reps At 37Kg
Bar Curl - 3 Sets of 15 - 20 Reps at 16kg
Bar Reverse Curls - 3 Sets of 10 - 16 Reps at 16kg
Calf Raise - 3 sets of 25 - 30 at 16Kg
Plank - 3 Sets of 20 mins

Hope this helps you. if you need any more info just ask :-) many thanks

the_gre8t_1ne · 22-08-2006, 04:04 PM

Hi m8, IMO i think ur routine needs a lil work, as it all over the place and not structured, instead of doing multiple bodyparts on a same day basis, u should do 1 or 2 body parts ED, and depending on ur goals stick to basic compound movements as im sure most guys will tell u here, heres a sample routine i use, u could adopt...there are loads but this will give u an idea..

Mon
Chest/Tri's

Wed
Back/Shoulder

Friday
Legs/Biceps/forearms

Sunday
Back to Chest/tri's and so forth...

There are loads of variations of routines, just find a nice and basic one, u should be fine, oh and be specific on ur diet m8 and goals..lol

rob_69er · 22-08-2006, 05:02 PM

well my goals are just to umm. have a nice looking body really

my diet lol .well

Morin ( true English breakfast ) sausage egg beans bacon with drink of coke
Lunch microwave lamb dinner. with drink coke
Dinner hot dog/ burger with coke
Only drink coke with my food other then that i drink water in the day
also I munch out on a lot of sweets in the day

**hackskii** · 22-08-2006, 06:41 PM

Drop those cokes, you will have problems in the long run if you dont.
Drink water instead.

Drop the sweets and choose fruit instead.

rob_69er · 22-08-2006, 06:43 PM

the sweets are just to get my surga levels up really the doctors said i had migrains cus my surga level was low after work out

rob_69er · 22-08-2006, 07:30 PM

this is my 1st week training with this routine so the weights and reps are not perfect so im going try get all the reps to between 6-12. the last rep being to failure and if i do more then 16 reps i will add more weights does this sound right??

**hackskii** · 22-08-2006, 08:55 PM

Ok, then drink a protein shake in some juice.
Drop the sodas, many young people are type II diabetic due to too much refined carbohydrates and too much sugar.

Trust me you dont need to slamb down a soda where it has 12 teaspoons of sugar now do you?
That is right 12 teaspoons of sugar.

rob_69er · 22-08-2006, 09:01 PM

yer i could stop sweeties and coke. im taking theses glucose tables for the migrains so i dont think i will need the sweetis any way

invisiblekid · 24-08-2006, 10:02 AM

Dude, if you eat a well rounded diet your blood sugar levels will stabalise. You really need to look at your diet before adding in coke and sweets. Try a Protein shake and some Dextrose or Oats afterwards to get your carbs in.

Also, as mentioned try a 3 day per week split - Push/Pull/Legs routine. It'll help target muscles groups and should help prevent over training.

22-08-2006, 03:47 PM	#1 (permalink)
rob_69er Newbie Trainer Join Date: Aug 2006 Posts: 35	Advice on my routine :) Hey. just wondering if any one can help with my Routine it seems to be working but do you lot think theres any area's that look like they need changing Me Age:18 years old Weight: 11.5 stone height: 6Ft1 Workout: 4 days a week Eat: any thing and every thing Monday Bar Curl - 5 Sets of 10 - 15 reps at 16kg Behind Neck Press - 5 Sets Of 15 - 20 Reps at 16KG Upright Row - 5 Sets of 15 - 20 Reps at 16Kg Wrist Curl - 4 sets of 6 - 12 Reps At 16Kg Crunches/bike maneuver - 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn) Wednesday Bench Press - 5 Sets of 10 - 15 Reps At 37Kg Standing Calf Raise - 3 sets of 25 - 30 at 16Kg Crunches/bike maneuver 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn) Friday Deadlift - 3 Sets of 6 - 12 Reps at 37 KG barbell Shrug - 3 Sets of 25 - 30 Reps at 16Kg Reverse bar Curl - 3 Sets of 10 - 16 Reps at 16kg Crunches/bike - 3 - sets of (Start with crunches untill cant do no more) then with no rest do the bike maneuver untill i can fill that burn) Sunday Close Grip Bench Press - 5 Sets of 10 - 15 Reps At 37Kg Bar Curl - 3 Sets of 15 - 20 Reps at 16kg Bar Reverse Curls - 3 Sets of 10 - 16 Reps at 16kg Calf Raise - 3 sets of 25 - 30 at 16Kg Plank - 3 Sets of 20 mins Hope this helps you. if you need any more info just ask :-) many thanks

22-08-2006, 04:04 PM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	Hi m8, IMO i think ur routine needs a lil work, as it all over the place and not structured, instead of doing multiple bodyparts on a same day basis, u should do 1 or 2 body parts ED, and depending on ur goals stick to basic compound movements as im sure most guys will tell u here, heres a sample routine i use, u could adopt...there are loads but this will give u an idea.. Mon Chest/Tri's Wed Back/Shoulder Friday Legs/Biceps/forearms Sunday Back to Chest/tri's and so forth... There are loads of variations of routines, just find a nice and basic one, u should be fine, oh and be specific on ur diet m8 and goals..lol __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-08-2006, 06:41 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Drop those cokes, you will have problems in the long run if you dont. Drink water instead. Drop the sweets and choose fruit instead. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-08-2006, 07:30 PM	#6 (permalink)
rob_69er Newbie Trainer Join Date: Aug 2006 Posts: 35	this is my 1st week training with this routine so the weights and reps are not perfect so im going try get all the reps to between 6-12. the last rep being to failure and if i do more then 16 reps i will add more weights does this sound right?? Last edited by rob_69er; 22-08-2006 at 07:34 PM.

22-08-2006, 08:55 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Ok, then drink a protein shake in some juice. Drop the sodas, many young people are type II diabetic due to too much refined carbohydrates and too much sugar. Trust me you dont need to slamb down a soda where it has 12 teaspoons of sugar now do you? That is right 12 teaspoons of sugar. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-08-2006, 05:02 PM	#3 (permalink)
rob_69er Newbie Trainer Join Date: Aug 2006 Posts: 35	well my goals are just to umm. have a nice looking body really my diet lol .well Morin ( true English breakfast ) sausage egg beans bacon with drink of coke Lunch microwave lamb dinner. with drink coke Dinner hot dog/ burger with coke Only drink coke with my food other then that i drink water in the day also I munch out on a lot of sweets in the day

22-08-2006, 06:43 PM	#5 (permalink)
rob_69er Newbie Trainer Join Date: Aug 2006 Posts: 35	the sweets are just to get my surga levels up really the doctors said i had migrains cus my surga level was low after work out

22-08-2006, 09:01 PM	#8 (permalink)
rob_69er Newbie Trainer Join Date: Aug 2006 Posts: 35	yer i could stop sweeties and coke. im taking theses glucose tables for the migrains so i dont think i will need the sweetis any way

24-08-2006, 10:02 AM	#9 (permalink)
invisiblekid Hitman Join Date: Jun 2006 Location: Yorkshire Posts: 1,536	Dude, if you eat a well rounded diet your blood sugar levels will stabalise. You really need to look at your diet before adding in coke and sweets. Try a Protein shake and some Dextrose or Oats afterwards to get your carbs in. Also, as mentioned try a 3 day per week split - Push/Pull/Legs routine. It'll help target muscles groups and should help prevent over training. __________________ Most bodybuilders are actually insane. Albert Einstein defined insanity as "Doing the same thing over and over again and expecting different results".