bcfclee27

What do you think of this new routine. Ive devised this one with some advice from other members and would really appreciate others opinions ie is there too many or too little exercises on this one. Any advice welcomed.

Monday (Legs)

Squats 5x5
Leg Extensions 5x5
Lunges 5x5
Calf Raises 2x20

Tuesday (cardio)

3 mile run

Wednesday (chest,shoulders)

Bench Press 5x5
Dips 5x5
Standing Overhead Press 5x5
Shrugs 5x5

Thursday (cardio)

3 mile run

Friday (Back, arms)

Deadlifts 5x5
Bent over rows 5x5
Wide grip pull ups 5x5
Chin ups 5x5
Tricep pull downs 5x5

Saturday

REST

Sunday

REST

TH&S

Editted above

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D: 220 | B: 110 | S: 170 | Target: 550

bcfclee27

Thanks for the advice mate.

What about tricpes and biceps ? there doesnt seem to be any exercises for those in here, or do u think that the other exercises will work these sufficiently to grow ?

TH&S

Palms facing Chins will work the Bi's. You can also do Palms facing rows from time to time.

Bench and Dips will hammer your Tri's.

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D: 220 | B: 110 | S: 170 | Target: 550

bcfclee27

Cheers TH&S.

Just got back from the gym, i did the mon routine (squats, lunges, calf raises). My legs are completely f*cked - so it obviously works !!!
My one concern though is that this routine took 35 mins (including warm ups), which just seems too short a workout ?
Should i throw another exercise in or should i just stick with what im doing and the 35 mins will be sufficient ?

Cheers mate.

TH&S

35mins is fine.

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D: 220 | B: 110 | S: 170 | Target: 550

bcfclee27

Cheers dude - appreciate all your help.

13stonetarget

It's a solid workout - good luck!

Make sure you eat and sleep lots

nobbylou

Im doing a very simular routine, and seem to be doing ok from it, i know what you mean, my routine doesnt last over 40 mins but i try to get a good 3-4 mins rest between sets, keep it up and you'll soon notice big gains.

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See you at the finish line!!


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bcfclee27

To be honest if anything, my problem is i sleep too much !!!

Bulldozer

No direct hamstring work ??

I would add SLDL into leg day personally.

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bcfclee27

Ive trained for years now on and off and its only recently thanks to this forum that i realised ive been training all wrong.

I used to do all isolation exercises and had never done a squat or deadlift ever !!!!

I now realise that my whole routine was wrong and will give this new one a shot.

For the first time i really feel that im gonna make some good gains using this routine.

Thanks to everyone on here thats helped me especially bulldozer and TH&S.

bcfclee27

Just googled this exercise.

Will i not need to be flexible (which im not) to do this properly - ie be able to touch my toes with my legs straight ?

Bulldozer

You dont have to go over low mate, IMO you should lower the bar until its about mid shin (half way between knee and floor)

Your butt should travel backwards also.

Like this...

http://www.exrx.net/WeightExercises/...gDeadlift.html


IMO keep your knees slighty unlocked tho, not like the guy in the pic.

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bcfclee27

Nice one i will give these bad boys a try.