Gym routine

[stefano]

Hi guys. I've been going to the gym for a quite a few months... or maybe even up to a year. But i have never, or mayb only once for a bit, took it seriously with a good routine to follow all way long and a goal for my self.

So now im going to make up a routine and if you see any mistakes please tell me .

Goals: Gain weight (Im quite skinny, but not alot.. about average weight), muscle, as fast as possible ofcourse, and also gain alot of strength is very important.

Routine:

-I go to gym 3 times a week

Day 1- Back+Triceps
3 x pullups (as much as i can do.. for warmups)
3 x 10 pulldowns
3x 10 cable seated row
3 x 10 bent over row
4 x 10 dumbell shruggs
4 x 10 ? (this machine where you use your lower back to pick your self up.. i add weight with me to do less reps haha)
3 x 10 pushdowns
3 x 10 one armed extension (cable)
4 x 10 tricep extentions

Day 2- Chest+Bis
4 x 10 benchpress
3 x 10 incline cable bench press machine
4 x 10 pec flys
4x10 barbell curls
3x10 dumbell curls
3x10 cable curls

20 mins cardio

Day 3- Legs+Shoulders
*I have never trained legs, so last time i tried which was recently, i hurt my knee trying heavy weights, so i guess ill stick to 15+ reps in the beginning
3x15 squats
3x15 leg press
3x15 leg extensions
3x15 calve raises
4x10 seated shoulder press
3x10 barbell uprow
3x10 seated dumbell shoulder press


Ill do 20 mins of abs 2 days a week on non gyms day, because i stay in the gym for an hour. Ill do as much cardio as possible

Here is an example of what ill eat:

Before school (7am)- 3 eggs fried, 1 small can of tuna (50g) with 2 glass milk full cream
At school (12pm)-1 tuna sandwhich, 500ml milk, and any snacks i can get high in carbs
After school (3pm)- Whatever is lunch, has to be quite high in calories (~600-1000 for lunch)... some carbs
(5pm)- 1/2 litre skimmed milk + fruits and vegs+ some meat.. if gym day add protein and whey protein
(7pm)- whey protein serving+ anything high in carbs and 1 can of tuna (100g)
(9pm)- 1 liter milk+ ~150-250g of any high protein healthy meat.


So thanks for reading if you did haha and if anythigs missing please add=] (i know my food part is crap:P

EDIT: i was also thinking of splitting my work out in weeks, so the 1st week i do light weights, like the routine above, and the 2nd week i do heavy weights, 5 reps instead of 10... and so on..
Is that a good idea?

[AndyLeTerrible]

http://www.logoport.com/img/product/thumbnail/146.jpg

[Spiral]

http://web1.msue.msu.edu/iac/msuemarketing/620GRAD1.JPG

[AndyLeTerrible]

http://ecx.images-amazon.com/images/I/31SDmKKXiLL._AA280_.jpg

[[RozoN]]

I think you have too much exercises imo. You don't really need that much. Try keeping it simple and short. That way you won't get bored and will actually finish your workout, before fatiguing yourself to death.

[Aiden Bloodaxe]

I think that routine is crap.

I think you should do this:

(notice the reps are low so the weight is high)
Day1(mon) - Squat 3 x 5, Deadlift 1 x 5
Day2(wed) - Squat 3 x 5, Deadlift 1 x 5
Day3(fri) - Squat 3 x 5, Deadlift 1 x 5

Yes, squat & deadlift every workout,add weight to the lifts as often as you can & continue to do this until your body weight is 200lbs.

[Ewasiuk]

I think that routine is crap.

I think you should do this:

(notice the reps are low so the weight is high)
Day1(mon) - Squat 3 x 5, Deadlift 1 x 5
Day2(wed) - Squat 3 x 5, Deadlift 1 x 5
Day3(fri) - Squat 3 x 5, Deadlift 1 x 5

Yes, squat & deadlift every workout,add weight to the lifts as often as you can & continue to do this until your body weight is 200lbs.

Where are the overhead presses?

[Aiden Bloodaxe]

I'm not being serious about that prescribed routine.


Although it is a great improvement from his original.

[stefano]

;1147081']I think you have too much exercises imo. You don't really need that much. Try keeping it simple and short. That way you won't get bored and will actually finish your workout, before fatiguing yourself to death.
Well ill keep around 8 reps on each muscle exept for the back and legs because they have alot of muscles?
I did too many because i saw on teenbodybuilding.com that some of them do like 12+ sets on each muscle :eh:

I think that routine is crap.

I think you should do this:

(notice the reps are low so the weight is high)
Day1(mon) - Squat 3 x 5, Deadlift 1 x 5
Day2(wed) - Squat 3 x 5, Deadlift 1 x 5
Day3(fri) - Squat 3 x 5, Deadlift 1 x 5

Yes, squat & deadlift every workout,add weight to the lifts as often as you can & continue to do this until your body weight is 200lbs.

Guys, dont hate me for asking this? But why are deadlifts the best exercises in everyones opinion? Or maybe its not only an opinion:tongue:

[Aiden Bloodaxe]

It's fact.

[stefano]

Yes and what is so special about it? My question is why do ou need a strong lower back? But i understand it works out your legs pretty well.

[Skippy]

Stronger core, better for tricking, lower back is part of your 'core'.

Deadlifts, asides from maybe squats work more muscles in the body of a large area (and small) than any other lift. So they develop overall mass and strength faster than any other exercise. Combined with Squats, Bench Press and military press, you have pretty much everything you need to get an all around pleasing physique with easy strength gains.

[anfeyd]

Deadlifts are important because a strong lower back allows for better force transmission through the body. If your lower back is weak, some of the force will 'leak out'.

Additionally, the 'core' mainly functions isometrically, and deadlifts will work your 'core' in just that way.

However, many people will tell you that the squat is the more superior exercise and that comes down to other factors such as the heavy eccentric portion and the fact that the load is being carried by the whole body on the shoulders, etc.

[Zeff]

Here is my current workout:

Chest:
Bench warmup (~2x15)
Bench press (5x8,6,4,3,2)
Cably fly (4x12,10,8,6)
Pump press (3x15)
Shoulder/chest press machine (3x6)
Assortment of calf workouts

Back:
Wide pullup (3f)
Wide pump pullup (3f)
Cable row w/ double contraction (4x10,8,6,4)
Pulldown (4x10,8,6,4)
Forearms

Shoulders:
Military press (4x10,6,4,3)
Lateral raise/front raise/rear delt superset thingy haha
Rear delt machine, 5-6 sets of 10, alternating arms with no rest
Seated rear delts (3x12-10)
Shrugs, alternating 4 grips, all grips are one set, 15 reps
Calves

Legs:
Pre-exhaust quad extension (3x25-15)
Light ATG squat (3x)
Pump back or front squats (5x10,8,6,4,3)
Romanian deadlift (3x6)
Quad ext (12,10,8,25)
Calbes

Arms:
Chins (2/2 pump sets)
Dips (2/2 pump sets)
Alternating grip curls (4x)
Overhead ext (4x)
Cable curls (4x)
Skull crusher (4x)
Forearms

Pump sets are limited ROM movement for constant muscle tension. 3f means three sets to failure. All arms workouts are super setted.

[The Laughing Man]

SQUATS AND MILK!!!! ARGHHHH!!!

[[RozoN]]

Well ill keep around 8 reps on each muscle exept for the back and legs because they have alot of muscles?
I did too many because i saw on teenbodybuilding.com that some of them do like 12+ sets on each muscle :eh:

I wasn't talking about reps. I was more referring to amount of exercises you have in your workout. For instance, you could do away with just squats and calf raises for your legs...

I'd also take chest and triceps in the same workout. That way I could burn out my triceps on the bech press and then superset my pecs with dbell flys. That is, if you're into all this "superset" and "burn out" business..

[Aiden Bloodaxe]

SQUATS AND MILK!!!! ARGHHHH!!!
QFT & QFE

[anfeyd]

Zeff your leg training is hella unbalanced.

[Steve]

Deadlift is foolish, do clean and jerks.

[Ewasiuk]

Just curious, who else knows that technically a "military" press is an overhead press with the feet together and toes pointed outwards?

[anfeyd]

The term military press originally meant a press overhead while standing at attention like a soldier. This was accompanied with no lay back and making the bar travel in a nonlinear path out and over the face.

Now, it doesn't matter due to everyone calling an overhead press a military press nowadays, so there's no reason to get your panties in a ruffle.

[Ewasiuk]

The term military press originally meant a press overhead while standing at attention like a soldier. This was accompanied with no lay back and making the bar travel in a nonlinear path out and over the face.

Now, it doesn't matter due to everyone calling an overhead press a military press nowadays, so there's no reason to get your panties in a ruffle.

Hey now I was just wondering haha. But I think it's harder when the feet are together because a lot people usually resort to doing a push press on the last rep or two because of difficulty. In a military press, it's harder to do that without creating a space between your knees. Also it's harder to get a hip drive which is pretty important too.

[Zeff]

Zeff your leg training is hella unbalanced.

Yes, but I'm finding I am still having good progress with my lower back/hams (for the time being). Nothing in my workout routine is set in stone. Every week I'll sub out exercises for others, add exercises, or change rep schemes until I start a new period and do something different. I may or may not add more ham work, I usually throw in hyperextensions as well. My lower back flexibility is incredibly shit right now, so I'm taking it easy on that area. I do deads/squats on the same day because I can't afford to have my legs sore regularly through out the week while snowboarding and playing hockey. My back day could probably use some work too. Suggestions would be appreciated.

[chicanerous]

Just curious, who else knows that technically a "military" press is an overhead press with the feet together and toes pointed outwards?
*raises hand*

The term military press originally meant a press overhead while standing at attention like a soldier. This was accompanied with no lay back and making the bar travel in a nonlinear path out and over the face.

Now, it doesn't matter due to everyone calling an overhead press a military press nowadays, so there's no reason to get your panties in a ruffle.
*salutes*

Hey now I was just wondering haha. But I think it's harder when the feet are together because a lot people usually resort to doing a push press on the last rep or two because of difficulty. In a military press, it's harder to do that without creating a space between your knees. Also it's harder to get a hip drive which is pretty important too.
*frowns*
*looks puzzled*
*clears throat*

"People resort to doing a push press on their last rep or two? I've never resorted to this. If you're set up properly, squeezing your glutes and isometrically contracting your midsection with your chest lifted, it's impossible to turn the movement into a push press. You must consciously ignore these methods to do so. Those that push press their last few reps 'accidentally' -- as you seem to be describing -- merely need to learn to press correctly."

[chicanerous]

If you're set up properly, squeezing your glutes...

Comrade, it's called "engaging" your glutes. :razz:

[chicanerous]

Yes, but I'm finding I am still having good progress with my lower back/hams (for the time being). Nothing in my workout routine is set in stone. Every week I'll sub out exercises for others, add exercises, or change rep schemes until I start a new period and do something different. I may or may not add more ham work, I usually throw in hyperextensions as well. My lower back flexibility is incredibly shit right now, so I'm taking it easy on that area. I do deads/squats on the same day because I can't afford to have my legs sore regularly through out the week while snowboarding and playing hockey. My back day could probably use some work too. Suggestions would be appreciated.
Your back day looks fine to me. I would also advise more hip-dominant and hamstring work though. A strong and well-developed posterior chain is sexy!

[chicanerous]

Routine:

-I go to gym 3 times a week

Day 1- Back+Triceps
3 x pullups (as much as i can do.. for warmups)
3 x 10 pulldowns
3x 10 cable seated row
3 x 10 bent over row
4 x 10 dumbell shruggs
4 x 10 ? (this machine where you use your lower back to pick your self up.. i add weight with me to do less reps haha)
3 x 10 pushdowns
3 x 10 one armed extension (cable)
4 x 10 tricep extentions

Day 2- Chest+Bis
4 x 10 benchpress
3 x 10 incline cable bench press machine
4 x 10 pec flys
4x10 barbell curls
3x10 dumbell curls
3x10 cable curls

20 mins cardio

Day 3- Legs+Shoulders
*I have never trained legs, so last time i tried which was recently, i hurt my knee trying heavy weights, so i guess ill stick to 15+ reps in the beginning
3x15 squats
3x15 leg press
3x15 leg extensions
3x15 calve raises
4x10 seated shoulder press
3x10 barbell uprow
3x10 seated dumbell shoulder press


Ill do 20 mins of abs 2 days a week on non gyms day, because i stay in the gym for an hour. Ill do as much cardio as possible

The following routine is crap, but it is slightly better crap.

DAY 1

3xF Pull-ups (at least 20 total) or 3x10 Pull-downs
3x10 Bent-over Rows
3x10 Cable Seated Rows

4x10 Dumbbell Shrugs

3x10 Tricep Extensions
2x10 Pushdowns

DAY 2

3x15 Squats
3x15 Romanian Deadlifts

3x10 Bulgarian Split Squats or Step-ups
3x10 Unilateral Romanian Deadlifts or Glute-Ham Raises or Swiss Ball Leg Curls

3x15 Calf Raises

DAY 3

3x10 Bench Press
3x10 Incline Cable Bench Press
2x10 Pec Flyes

3x10 Seated Shoulder Press

3x10 Dumbbell Curls
2x10 Cable Curls

[Ewasiuk]

I've never resorted to this

I didn't mean people as in experienced lifters who have good technique haha.

[chicanerous]

I didn't mean people as in experienced lifters who have good technique haha.
You flatter me, sir. :cheese:

[stefano]

The following routine is crap, but it is slightly better crap.

DAY 1

3xF Pull-ups (at least 20 total) or 3x10 Pull-downs
3x10 Bent-over Rows
3x10 Cable Seated Rows

4x10 Dumbbell Shrugs

3x10 Tricep Extensions
2x10 Pushdowns

DAY 2

3x15 Squats
3x15 Romanian Deadlifts

3x10 Bulgarian Split Squats or Step-ups
3x10 Unilateral Romanian Deadlifts or Glute-Ham Raises or Swiss Ball Leg Curls

3x15 Calf Raises

DAY 3

3x10 Bench Press
3x10 Incline Cable Bench Press
2x10 Pec Flyes

3x10 Seated Shoulder Press

3x10 Dumbbell Curls
2x10 Cable Curls

Thank you chicanerous:smile:

[Aiden Bloodaxe]

When I use pressing terms I mean them the way they were originally meant /are supposed to mean. Old Skool:cool:& the same with pretty much all terms related to lifting.

Chic,surely you must be aware that your techniques are wonderful.