shaz84

Hi Guys

This is my first post on this site... Ive been looking for something place like this for some time, but all the other sites were American and like a trillion users.

Thanks to the mods and admins for creating this forum.

I am fairly new to weight lifting... I started in September, and have had on/off motivation since, from 3 days per week to a slacking 1 per week. Im 75 Kg and 5"10. Since September I have gained 6 kg's but I have plateaued on 75kg.

I have been given a new workout routine by a gym buddy, which I started two days ago. So far so good, but im wondering what I should do with regards to Abs, and if I should be doing more exercises per day (currently average at 4 plus cardio). With regards to the second point, I feel I could do more but I feel less worked compared to my full body workouts I used to do before.


Here is my routine :lift: (all 3 x 10 reps):

4 Day Split

Monday - Chest Week A

Ex No Exercise
1 Flat Bench
2 Incline Flyes
3 Wide Dips (weighted)


Monday - Chest Week B

Ex No Exercise
1 Incline Bench
2 Flat Flyes
3 Pullovers


Tuesday - Back

Ex No Exercise
1 Bent Forward Rows
2 Straight Arm Pull Downs
3 Close Grip Pull Downs (weighted)
4 Seated Bicep Curls (eg Preacher machines)


Thursday - Shoulders

Ex No Exercise
1 Seated Dumbell Press
2 Lateral Raise on Bosu
3 Shrugs
4 Front Raise/Bent Forward Raise (super sets)


Friday - Legs Week A

Ex No Exercise
1 Swiss Ball Squats
2 Slow Squat on Bosu
3 Burples
4 Calf Raise
5 Power Lunges

Friday - Legs Week B

Ex No Exercise
1 Deadlifts
2 Swiss Ball Squats
3 Slow Squat on Bosu
4 Calf Raise
5 Power Lunges

Im trying to throw in some Clean/Front Squat/Press's into the mix as well.. they are a serious exercise... I would appreciate any comments on how to improve this routine and where I can stick in the Abs and Clean/Front Squat/Press exercises.

I have started recording my results in the attached spreadsheet, hopefully this will kick my motivation into super mega duper overdrive. Feel free to requisition it if you feel it will help you record and improve your motivation and results.

Thanks guys.

Shaz x

Attached Files

Workout Plan.zip (14.0 KB, 4 views)

DB

what is the leg day about? lol!

Swiss ball squats? slow squat on bosu?

Drop them imo or if u feel u reallylike swiss ball work then carry on but at the end of the workout after you have done standard barbell squats and walking/stationary weighted lunges, also SLDL should be there

Abs u can put in twice a week on not on leg day tho as they would have already been trained squating

the upper body work looks ok to me.. deadlifts should be with back imo and then SLDL with legs, also need to add in chin ups wide&narrow alternating

chest week B, drop the flies and add in another pressing movement, dumbell press would be perfect

Last but ot least u talked about full body workouts i think these are great for a beginner hell i still split my whole body into 2 days and works ok..

you could do..
Day:
1.upper
2.rest
3.lower
4.rest
5.upper
6.rest
7.lower
8.rest

and repeat that would probably work better.. and if you want a routine like that..

This is my one dude..its based on westside routine (google it) and is working very well for me at the moment


Day 1 - Heavy Day – upper

incline bench - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chin up 4 x 5-6
weighted dips - 3 x 5-6
Pendlay row - 4 x 5-6
Skulls - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 3x 10-15
Shrugs - 3x15

Day 3 - Heavy Day – lower

Deads – 3x5
squat - 3 x 5
Lunges – 5 x 8-12
Ham curls - 3 x 8-12
laterals - 2 x 10-15


Day 5 - Rep Day - upper

Military - 3 x 12
wide grip chin - 4 x 8-12
DB press flat/incline - 3 x 12
Yates rows - 4 x 12 (pauses at gut)
Bicep curls - 2 x 10-12
laterals - 3 x 10-15

Day 7 - Rep Day - lower

Ham curls - 5 x 8-12
SLDL - 4 x 10
Leg press 3x15
Lunges - 5 x 8-12
Extensions 5x10
laterals - 2 x 10-15

Now its a sh1t load of volume and its very easy to overtrain so be careful.. i train 6 weeks hard then have a deload week..

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DB
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DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


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dru0111

DB - IMO your routine would kill this chap, you can see this just by looking at the difference in your profile pics!

Two full body work outs per week or a three day compund focussed split.

Just my opinion.

mars1960

It is a lot of volume, but it's only EOD so the guy should be able to handle it.
He looks young and healthy, if he does everything right on the rest and diet, it shouldn't be a prob.
But, maybe it would be wise for the 1st couple weeks to drop 1 set from every exercise.

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One a day, the well balanced way.

A little knowledge is a dangerous thing.
(so i'm saying jack sh1t)

ah24

If he's getting sufficient amounts of protein he'll be fine on that routine - aslong as he de-loads properly.

dru0111

furry muff - I personally would struggle with that routine but then I am a bit of a pu**y and seem to take ages to recover from DOMS (I couldn't handle heavy deads followed by deads three days later)!!! Good luck with the training shaz.

Bulldozer

i have to agree.

Im presuming the original poster is drug free also, which is a factor.

I say train 2 or 3 times a week, Rather a push/pull/legs or 2 full body workouts a week concentrating on the bascis. Deads, squats, bench, ohp, chins, rows, cleans.

DB's is a nice routine, but for a more advanced trainer IMO. Dont try to run before you can walk ;)

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ParaManiac

Good post Bully.

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chrisj22

DB's looks like a brilliant routine, but it'd kill me (personally) doing it every other day. I'd be tempted to try it, but maybe train still twice a week.

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diaita

your already training abs, if your sitting/standing on a swiss/bosu,by using these your having to stabalise your entire body by tenseing the core muscles its functional exrecise but your training them.why no normal squats?

DB

u big girl! its fine that routine! its fukin hard work but i seem to be struggling after 6 weeks then i have a deload week and come back fresher than a nunn's minky..

If you were to try it i agree with mars and drop a set off each exercise or drop the volume a lil...

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DB sleeps with a night light. Not because DB is
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chrisj22

pmsl...

I meant for a natty it's quite a lot you fag

I think I'll give it a go in a couple of months. 6 weeks sounds about right for a deload. Bring on the freshness :lift:

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simba

bulldozer is right

DB

:love:

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DB
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DB sleeps with a night light. Not because DB is
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shaz84

Hi guys thanks for your comments.

DB - The leg day is especially easy on my knees as I have attempted squats before and they screwed my knees. Im not sure why this is - maybe week tendons??

I'll give you're leg routine a go next week - once wont hurt - and then i can monitor the effect on my knees.

Good idea on swapping the flyes for dumbell presses on Chest Week B. I think i'll superset and see what happens.

Shaz x