Page 1 of 2

Workout routine... suggestions?

Posted: Thu Sep 18, 2008 9:06 am
by ballophun
Hi there.
I've tried weights training a couple of times before, but always ended up bitching out cause I got sick or something. It has usually only lasted a few months in the past. Anyway, I generally use weights which I can control so I can keep good form. I don't think I have trouble with form or anything like that, and this sites been a massive help too. However I was given this weight training routine by my brother who got it from a friend who got it from a friend who got it from a friend etc. so I'm not real sure if its any good. I've been doing it for about 5 weeks and have noticed some difference though, particularly around the shoulders.
SO here it is.

I workout 3 days a week, but I'm at uni and work so it sometimes has to be 3 consecutive days with 4 off, or just all over the place. I do chest and tri's on day one, shoulders and leg day two, and back and bi's day three.

Day One
3 sets incline dumbbell chest press
3 sets bench press
3 sets decline bench press
I usually smash the $h!7 out of my chest and am absolutely exhausted by the end of it. Should I make any changes here?
3 sets 10 of kickbacks
3 sets 10 close grip bench press

Day Two
3 sets 10 shoulder press
3 sets 10 "Arnold" press (hey, its in the guide)
3 sets 10 lateral raise
4 sets 12 squats
3 sets 15 single leg calf raises

Day Three
3 sets 10 concentration curl
3 sets 10 dumbbell curl
4 sets 10 Bent over row

In what ways could I improve this routine? The only equipment I have is a bench, dumbbells and a bar.
I'm not really interested in bigger traps. I've been doing 3 sets of 50 situps on each of my workout days but might stop since I've accepted the fact that the beer belly is not going anywhere. I'd really like bigger arms, forearms, and chest. I don't really know how to exercise my back and don't care much since I can't see it in the mirror. But I know this can give a bigger overall look so bring on the suggestions.
Any suggestions relating to possible changes in the routine would be awesome. For instance, try to space out the workouts, more reps, more sets, different exercises, get a haircut, whatever.

Thanks if you've continued reading up until this point. Any help would be greatly appreciated.

Posted: Thu Sep 18, 2008 9:46 am
by Proper Knob
You're gonna end up with massive arms, chest and shoulders and toothpick legs!! You may very well not care about you're back cause you can't see it in the mirror as you say, but that ain't gonna do you any good in the long run.

The first question is what are you training for? A training program can't be critciqued if we don't know what it's for?!

The balance of the program is top heavy. Ditch the tricep workout as it's a waste of time. Include more leg and back execrcises and add deadlifts.

But i repeat what are you training for??

Posted: Thu Sep 18, 2008 9:49 am
by tyler
Hmm...I find it odd that in your statements that you don't care about exercising your back, but then you've included back in your workouts. Which is it? Well, its good you've included it even if you don't want to. My advice- don't worry so much about the mirror muscles and try to "Smash" them, just work them out as regularly as all the other body parts, and they'll show. Especially if you added more leg and back exercises- since they are generally larger- you'd burn more calories, and might even burn off that "beer gut" you've referred too. Although that would also include a revamp of your diet. And people with large chest and arms but small legs or back look rather silly anyhow. You don't want to be one of those people. And just another piece of advice- the more fat you burn off your body, the larger your muscles will look. I'd concentrate on maybe losing a few pounds first, since you generally gain some when trying to bulk up. But then it won't be as hard to lose them all afterwards. And also, I'm not sure, but I wouldn't swear here. I don't know if it will get ya kicked off, but I think there will be those who don't appreciate it.

Posted: Thu Sep 18, 2008 9:50 am
by KPj
Why don't you want to train your back and legs? To me, this mindset is the biggest thing holding you back. Don't get me wrong, this mindset is almost everywhere you look, so it's difficult not to think like that when you're starting out, but in all honesty - you won't get very far at all with the 'mirror muscle' attitude.

And in the nicest way possible - best thing you can do with that routine is delete it.

Regardless of what your trying to achieve, everyone needs a foundation. When you have achieved a good solid foundation, you then start to make your routines more specialised. In this forum there is a 'sticky' called "what's a foundation" - give this a read and see what you think.

The routine posted is like a really bad professional steriod using bodybuilders routine. Even if it was a good pro bodybuilders routine, it would still be innappropriate - because you're a beginner, and not a pro, so you need to train like a beginner which just means that you need to 'build a foundation'.

I would advise you read the sticky and see if it still appeals to you. We would be happy to help you create a good routine, and you have guys of all different experience, back grounds and goals here.

You need a routine built around deadlifts, squats, pull ups / chin ups, presses and rows. Big exercises. There's also a sticky with a lot's of beginner routines like 'starting strength' (which is a classic). These will take you a long way but again, give the whole 'foundation' thing some thought and see if your still as keen to put some on some mass.

That would be my advice at this stage, anyway.


Posted: Thu Sep 18, 2008 10:44 am
by TimD
I think the others got the point across nicely. It's garbage. Look in the sticky "a small collection of routines" and choose one that fo;;s your needs/goals.

Posted: Thu Sep 18, 2008 11:00 am
by lightningsix
Just take one of the already made programs.
Something basic that uses compound lifts.

I think you are doing too many isolation exercises, which I know is hard to steer away from but if you are doing the main compound exercises, you won't need them. You can always include the isolations after the compounds to make sure you really pound them if you want.

Stick to: Squats, Deadlifts, Bench Press, Military Press and Power Cleans.
Create, or Follow and already Upper/Lower/Upper routine/split or possibly even a Push/Pull split.

-Good Luck

Re: Workout routine... suggestions?

Posted: Thu Sep 18, 2008 11:37 am
by stuward
ballophun wrote:....
I've tried weights training a couple of times before, but always ended up bitching out cause I got sick or something. It has usually only lasted a few months in the past. ...
You probably overtrained. Focus on your nutrition and getting adequate rest. Plan on taking time off for recovery every so often. Rotate your training so you get a break from too much similar training.

Consistency is the most important factor when it comes to fitness. You need to sort out whatever it is that causes you to keep quiting. Make the training more fun. Set some short term goals. Set some long term goals. Use benchmarks. Do whatever it takes to make sure you stick to it.


Posted: Thu Sep 18, 2008 12:48 pm
by TimD
One other point. Yes, we have a sticky with proven routines geared to different goals, etc. However, keep in mind thee is no one perfect routine that will fit everybody. If you find one that fits your goals, don't be afraid to customize it to fit your needs, just keep to the basic premises. Also, in the weight training section here on this site, they have excellent templates to come up with good routines, with a lot of variety to switch certain eerises out for others. I'd go into that section and do some reading and get yourself up to speed.

Posted: Thu Sep 18, 2008 6:40 pm
by ballophun
Thanks everyone. Sorry about the swearing.

OK I'll have a look at the sticky's you mentioned and find a new routine.

I put in the back exercise cause I realise i should be doing some back but I just don't really have the equipment. I might invest in a proper chin-up bar because I don't trust the doorways in my house to hold up one of those extendable chin-up bar things.
That's a good point about the back burning more calories, Tyler. I think I will look for a program that spends more time on the back.
KPj, it's not that I don't want to train my back and legs, I just naturally have biggish thighs, and tiny arms and chest, so I've been concentrating more on that.

My goals are this. I don't want to get massive. Just reasonably big, and in proportion. I don't care about losing all the fat, but I wouldn't mind shedding maybe a couple of pounds. I'm about 5'10 and weigh 77.5 kilos. My midsection is really the only thing holding much fat.

Anyway thanks for your help everyone. I'll check out the sticky's and get back.

Posted: Thu Sep 18, 2008 7:08 pm
by ballophun
OK I'm gonna try this one [/url][url] I'll just have to buy some more plate ... everyone.[/url]

Posted: Thu Sep 18, 2008 7:45 pm
by ballophun
Oh yeah one more question.

Why are there no bicep excercises? My biceps are pretty small compared to my shoulders. Would they get bigger on this exercise program?

Posted: Thu Sep 18, 2008 7:49 pm
by stuward
Biceps are worked in rowing and pulling exercises. They also work the back so you get double the bang for your buck.

Posted: Thu Sep 18, 2008 7:55 pm
by ballophun
So it wouldnt be worth adding any bicep exercises?

Posted: Thu Sep 18, 2008 9:03 pm
by pdellorto
ballophun wrote:So it wouldnt be worth adding any bicep exercises?
It wouldn't help, might even be counter productive. You're already doing a lot of biceps work in that workout, they'll get big without needing to do curls.

Posted: Thu Sep 18, 2008 9:30 pm
by Jungledoc
Regarding getting the DBs into position on the bench. Get the DBs in your hands while you are standing up. Sit down on the end of the bench, and rest the bells on your thighs, standing up. Then keep you elbows locked and roll back onto the bench. When you are done, just reach toward your feet with the DBs, and let them be a counter balance to help you sit up.

Yes, the bis will get bigger. Bigger comes from 2 sources. One is the work on the particular muscle in question. If you are doing rows and chin-ups, your bis will get lots of work. That's what is meant by "compound exercises"--exercise that work more than one muscle. The lifts in a good beginner program all work multiple muscles. That's how you get a whole-body workout with just 3 or 4 lifts.

The second way that you get big is from the affect of the anabolic steroids which are stimulated by exercise. Working a lot of muscle mass generates lots of anabolic steroids, and working small amounts of muscle mass (i.e. just the biceps) generates small amounts. So even the squats and the deadlifts will help your biceps grow!