any suggestions about my new trainning routine??

[musclewannabe]

I am starting a new trainning routine and of coarse my goal is to become freaky...i was wondering on input...is this program suitable for an intermediat lifter??? i know i have cardio on here 5 x's a week but i put on fat relatively easy so i want to make sure that i don't put to much on...but any suggestions or hint helpful tid bits would be appreciated...

mondays consist of:

10 min warm up on eliptical

chest:
bench press
incline press
dumbbell press
incline dumbbell press
Pec dec
machine bench press

abs:
oblique crunch (done on back extension)
oblique crunch (done on decline sit up station)
hanging leg raises
decline crunch
machine crunch

30 min on eliptical

tuesdays:

warm-up

back:
upper:

pull up
machine row
machine pull down
pull down (puley)
up right row
dumbbell row

lower:

back extension
back extension (machine)

Forearms:
FA curl
FA extension
FA preacher curl
FA behind the back curl

30 min on row machine

Wednesdays:

legs

squat
leg press
hack squat
deadlift
extensions
curls

calves

standing raise
seated raise
reverse raise

abs: *same as monday

30 min on eliptical

thursday:

shoulders:

barbell press
dumbbell lateral raise
dumbbell front raise
dumbbell rear raise
machine lateral raise
machine press

neck

neck curl
neck extension
right side neck curl
left side neck curl

30 min on row machine

friday:

warm up

biceps

barbell curl
dumbbell curl
preacher curl
cable curl
concentration curl
machine curl

Triceps

over head dumbbell extension
close grip bench
skull crusher
press down
machine extension

abs * same as monday

30 min eliptical

let me know if this sounds about right or what i can do to make it better...thanks for any help

nate

[jdhdawg]

Hi Nate,

Thanks for your post. As an intermediate lifter, I would think you may be biting off more than you need to with your routine. I would suggest limiting your sets per bodypart to 8-10 for smaller muscles to 12-14 for larger ones. It's always good to rotate your exercises so maybe you could do some of the ones you list one workout and the others the next time.

If your workouts are as intense and thorough as your list of exercises, I'm confident you'll be successful in your quest for "freakdom" (as our friend Marco says). Good luck and LIFT HARD!

[optimusx]

I agree with JD, the list you provided seems a tad too much. You list yourself as an int. lifter, so I'm gonna take that as someone whos already perfected their form and understands the basics of their diet. But as far as the list, is that the exact order you'll go in? If so, you'll need to so some rearranging since you've got some compound movements placed after other minor movements that are likely to tire out your aux. muscles before you ever really work the core muscle you're trying to hit.

Honestly, I'd probably split your list in half and do part of the routines one week and the other half the next. Keeping a good compound motion or two in each workout grouping. For example Sched A chest might be: bench press, incline press, dumbbell press and Sched B chest might be: machine bench press, incline dumbbell press, Pec dec. This way you're giving a slight variation each week and at the same time still getting in the major movements.

As far as abs, you may want to just cut back on them altogether. Unless you're planning on switching to a powerlifter too much ab work is probably gonna be detremental. Your abs will get plenty of work from most of your compound movements from supporting/stabalizing your movements. Abs will show with low bodyfat%. So, like I said, unless you're trying to be a powerlifter with a thick midsection, it might be best to layoff extensive ab work (well beyond crunches and hanging leg raises a few times a week).

Just my two cents...

Scott

[musclewannabe]

thanks for the suggestions i will go back and revamp my routine...i'll try and post on tomorrow so hopefully i will get it just right...

perfected their form and understands the basics of their diet

i have perfected my form and understand fundamentals on lifting how ever my diet on the other hand is something i am still learning about.. prolly why i still cary about 15-20 pounds excess body fat....another topic for another time...

anyways thanks for the info i'll start working on my routine right now:-D

nate

[hulkmuscle]

If you're looking for maximum mass, I would agree along the lines of JD & Scott. Keep 1-2 of the compound moves per bodypart, and maybe 1-2 isolations moves MAX.

As for cardio, if you feel that you're not gaining at the rate you should, start slowly easing back on the number of days you perform it.

Finally, make sure your diet's in order. Good luck, and let us know how it turns out for you.

[glammaman2000]

...there are some redundancies in your routine.No need to do the same movement on a machine&free-weight in the same routine.Or barbell&cable.Or DB&barbell.If it's the same movement hitting the same spot;you're better off focusing on doing it ONCE HEAVY than spreading it out.As for cardio;it's great for your heart&lungs.Some of it is good for muscle(stairmaster,etc.)If you want to lose fat,you have to diet.Sorry.(Of the lot,rowing machine will burn the most calories)Good luck!g.

[musclewannabe]

I do one thing the first week and then do somewhat different movements the next. I understand on hitting the muscle on "different sides" so to speak so i want to keep a variety of movement within my work out and with ya'lls helpful insight this is what i came up with. I think i will not do as much cardio as i intended as time is a factor on some days. so i will do 10 min cardio to warm up everyday then work out and on mon wed and fri will do 30 min on row....i think that should cover it....does this sound better?

first week
monday
chest: Bench, incline, db fly
abs: oblique, hanging leg raise

tuesday
back: pull up, machine row, machince pull down, back extension
forearms: curl and extension

wednesday
Squat, Leg Press, dead lift
calves: standing, sitting, reverse raises
abs: obliques, hanging leg raise

thursday
shoulders: Shoulder press, db lat raise, front delt raise
neck: curl and extension for each side

friday
Bi's: barbell curl, preacher curl, concentration curl
tri's: overhead extension, close grip bench, cable press down
abs: obliques, hanging leg rais

second week
monday
chest: db press, incline db press, incline db fly
abs: obliques, machine crunch

tuesday
back: upright row, pulley pull down, db row, machine back extension
forearms: behind the back curl, extension

wednesday
Legs: Squat, lunge, extension, curl
calves: standing, sitting, reverse
abs: obliques, machine crunch

thursday:
Shoulders: machine lateral raise, rear delt, shrug
neck: extension and curls for all sides

fridays
bi's: db curl, (sup and pronated), cable curl, machine curl
tri's skull crusher, machine press, accros toros extension
abs: obliques, machine crunch

thanks
nate

[jdhdawg]

This one definitely sounds better, Nate. Be sure and log your workouts so you can see your progress. Also, we'd love to see some before & after pics. Good luck with your new routine!