Is this routine any good? - UK-Muscle Body Building Community

BTID · 08-06-2008, 10:58 PM

Well, ive been going to the gym for about 2months now but ive only just got a training plan instead of walking around the gym randomly doing everything. Is there anything that needs to be added or changed with it.. thanks for any replies

Day 1 - Chest + Biceps:
15min Cardio
Machine Decline Chest Press 3x8
Machine Chest Press 3x8
Machine Incline Chest Press 3x8
EZ Bicep Cable Curls 3x8
DB Bicep Curls 3x8
BB Preacher Curls 3x8
Flat Bench DB Flyes 3x8
Incline Bench Flyes 3x8
Leg Raises/Situps 3x8

Day 2 - Back:
15min Cardio
Reverse Pulldowns 3x8
Low Seated Rows 3x8
Wide Grip Pulldown 3x8
Close Grip Pulldown 3x8
One Arm Rows 3x8
Straight Arm Pulldown 3x8
Leg Raises/Situps 3x8

Day 3 - Legs + Triceps:
15min Cardio
Squat 3x8
Leg Press 3x8
Leg Curls 3x8
Calf Raises 3x8
Close Grip Pushdown 3x8
Skull Crushers 3x8
Rope Extension 3x8
Dips 3x8
Leg Raises/Situps 3x8

Day 4 - Shoulders:
15min Cardio
DB Side Raises 3x8
Seated Press 3x8
Behind Neck Press 3x8
Cable Side Raise 3x8
Rear Delt Raise 3x8
Leg Raises/Situps 3x8

davetherave · 08-06-2008, 11:06 PM

erm in a word no

however are you making good gains off it?

BTID · 08-06-2008, 11:16 PM

..Care to expand on why?

and ive seen some gains off it but ive only been doing the routine less than 2weeks so not really enough time to say.

davetherave · 08-06-2008, 11:25 PM

well it was all dependant on whether your gains were satisfactory or not as some things wont work for some people but work great for others

my take on it is that there is too much volume and too many exercises that are not needed

id recommend a 3 day push > pull > legs or a 4 day

push,pull,legs
push
flat bench
incline bench
shoulder press
dips

pull
deadlifts
pulls
rows
shrugs or curls

legs
squats
stiff leg deadlifts
lunges
calf raises

4 dayer
back and bi
deadlifts
pulls
rows
curls

chest and tri
flat bench
incline bench
dips
skull crushers or close grip bench

shoulders
seated db press
military press
shrugs

legs
see above

Lost Soul · 09-06-2008, 07:04 AM

Quote:

Originally Posted by davetherave

erm in a word no

however are you making good gains off it?

As you know though dave, anything you do 2 months into training should give you 'gains'

3 day one posted looks good or a full body

4 dayer i would not have a day for shoulders alone (would on a 5 dayer) but depending on goals

chest/shoulders
back/traps
legs/abs
arms/calves

BcfcChris · 09-06-2008, 10:24 AM

Lost Soul of intrest could you give me like a typical chest/shoulders and typical Arms day I would be really intrested, as I agree with majority of the advice you give out but I currently don't do arms on a seperate day!

Lost Soul · 09-06-2008, 05:39 PM

flat BB bench
incline DB press
chest wide dips
standing military press
db seated press

arms

superset 1 bi and one tri exercise 2-3 sets
then repeat the above with two different movements

BB curls
ez curls
Db curls
preacher curls

tricep push down
skulls
tricep extensions

etc etc load to pick from

davetherave · 09-06-2008, 08:10 PM

fair enough lost soul

point taken

i am changing my routine as my shoulders have grown but i do feel they may be slightly overtrained

Lost Soul · 09-06-2008, 08:19 PM

yeh they are still a small muscle group, just 3 heads which make people think they are larger

military press + db press is fine for most as anterior gets hit on chest work, posterior on back work

years down the line isolate weak areas but delts are nice and easy to accomodate for

08-06-2008, 10:58 PM	#1 (permalink)
BTID Needs to eat more.. alot more!! Join Date: Apr 2008 Posts: 93	Is this routine any good? Well, ive been going to the gym for about 2months now but ive only just got a training plan instead of walking around the gym randomly doing everything. Is there anything that needs to be added or changed with it.. thanks for any replies Day 1 - Chest + Biceps: 15min Cardio Machine Decline Chest Press 3x8 Machine Chest Press 3x8 Machine Incline Chest Press 3x8 EZ Bicep Cable Curls 3x8 DB Bicep Curls 3x8 BB Preacher Curls 3x8 Flat Bench DB Flyes 3x8 Incline Bench Flyes 3x8 Leg Raises/Situps 3x8 Day 2 - Back: 15min Cardio Reverse Pulldowns 3x8 Low Seated Rows 3x8 Wide Grip Pulldown 3x8 Close Grip Pulldown 3x8 One Arm Rows 3x8 Straight Arm Pulldown 3x8 Leg Raises/Situps 3x8 Day 3 - Legs + Triceps: 15min Cardio Squat 3x8 Leg Press 3x8 Leg Curls 3x8 Calf Raises 3x8 Close Grip Pushdown 3x8 Skull Crushers 3x8 Rope Extension 3x8 Dips 3x8 Leg Raises/Situps 3x8 Day 4 - Shoulders: 15min Cardio DB Side Raises 3x8 Seated Press 3x8 Behind Neck Press 3x8 Cable Side Raise 3x8 Rear Delt Raise 3x8 Leg Raises/Situps 3x8 Last edited by BTID; 08-06-2008 at 11:01 PM.

08-06-2008, 11:06 PM	#2 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: Is this routine any good? erm in a word no however are you making good gains off it?

08-06-2008, 11:16 PM	#3 (permalink)
BTID Needs to eat more.. alot more!! Join Date: Apr 2008 Posts: 93	Re: Is this routine any good? ..Care to expand on why? and ive seen some gains off it but ive only been doing the routine less than 2weeks so not really enough time to say.

08-06-2008, 11:25 PM	#4 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: Is this routine any good? well it was all dependant on whether your gains were satisfactory or not as some things wont work for some people but work great for others my take on it is that there is too much volume and too many exercises that are not needed id recommend a 3 day push > pull > legs or a 4 day push,pull,legs push flat bench incline bench shoulder press dips pull deadlifts pulls rows shrugs or curls legs squats stiff leg deadlifts lunges calf raises 4 dayer back and bi deadlifts pulls rows curls chest and tri flat bench incline bench dips skull crushers or close grip bench shoulders seated db press military press shrugs legs see above

09-06-2008, 10:24 AM	#6 (permalink)
BcfcChris Newbie Trainer Join Date: Sep 2007 Posts: 69	Re: Is this routine any good? Lost Soul of intrest could you give me like a typical chest/shoulders and typical Arms day I would be really intrested, as I agree with majority of the advice you give out but I currently don't do arms on a seperate day!

09-06-2008, 05:39 PM	#7 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: Is this routine any good? flat BB bench incline DB press chest wide dips standing military press db seated press arms superset 1 bi and one tri exercise 2-3 sets then repeat the above with two different movements BB curls ez curls Db curls preacher curls tricep push down skulls tricep extensions etc etc load to pick from

09-06-2008, 08:10 PM	#8 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: Is this routine any good? fair enough lost soul point taken i am changing my routine as my shoulders have grown but i do feel they may be slightly overtrained

09-06-2008, 08:19 PM	#9 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: Is this routine any good? yeh they are still a small muscle group, just 3 heads which make people think they are larger military press + db press is fine for most as anterior gets hit on chest work, posterior on back work years down the line isolate weak areas but delts are nice and easy to accomodate for

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