Need Help Creating New Workout Regime.

[james_clickmemedia]

Currently I am doing a 3 day spilt and wish to continue doing a 3 day split just looking to work on something different.


I am also doing 2 days of cardio per week with some core.


So on the Tuesday I do:

Front Pulldowns (machine)
Upright rows (barbell)
T-bar row (machine)
shrugs (dumbbell)
rear delt row (machine)
arm curls (dumbbell)
preacher curls (dumbbell)
wrist curls (dumbbell)

On the Thursday I do:

Bench Press (barbell)
Bench press incline (dumbbell)
Flyes (dumbbell)
shoulder press (machine)
triceps extensions (dumbbell)
cable pulldows (cable)
45 side bend


On the Sunday I do:

Leg Extensions
Hyperextentsions
Lying Leg Curls
Leg Raises (parallel bar)
Seated calf raises (machine)
Sit-ups incline
Twisted set-ups


I have been doing 3 sets of each exercise with a max of 8 reps (24)

[Choopa Phil]

add squats, deads, some trap work. can you possibly add in one more day?

[Lycanthrope]

Since you did neglect to incorporate the two biggest lifts (squats and deadlifts - and I agree with Phil, they should be staples) I can only assume that your current goal(s) are not to build strength but to build muscle / general fitness. In that case, you could aim for 3 sets of 8-12 reps like you have been doing, or 4 sets of 8-12 reps for compound movements (squats, bench, etc.) and 2 sets of 10-15 reps for isolation movements (flys, leg extensions, etc.)

When I'm not doing old school full body workouts, I use this split:

Monday - Chest / Bis / Abs (can add forearms if wanted, but direct forearm work isn't usually necessary).
Tuesday - Cardio (AM & PM)
Wednesday - Legs / Shoulders
Thursday - Cardio (AM & PM)
Friday - Back / Tris / Abs
Saturday - Cardio (AM & PM)

Instead of re-inventing the wheel, maybe hit a site like muscleandstrength.com and pick a proven routine developed by an experienced trainer.

[The Demon]

Originally Posted by james_clickmemedia

Currently I am doing a 3 day spilt and wish to continue doing a 3 day split just looking to work on something different.


I am also doing 2 days of cardio per week with some core.


So on the Tuesday I do:

Front Pulldowns (machine)
Upright rows (barbell)
T-bar row (machine)
shrugs (dumbbell)
rear delt row (machine)
arm curls (dumbbell)
preacher curls (dumbbell)
wrist curls (dumbbell)

On the Thursday I do:

Bench Press (barbell)
Bench press incline (dumbbell)
Flyes (dumbbell)
shoulder press (machine)
triceps extensions (dumbbell)
cable pulldows (cable)
45 side bend


On the Sunday I do:

Leg Extensions
Hyperextentsions
Lying Leg Curls
Leg Raises (parallel bar)
Seated calf raises (machine)
Sit-ups incline
Twisted set-ups


I have been doing 3 sets of each exercise with a max of 8 reps (24)

Are you trying to cut or bulk? And yes, you need more compound exercises.

[seeandsee]

i do mon, wen, fri gym, and trow as much cardio running.

[james_clickmemedia]

Originally Posted by The Demon

Are you trying to cut or bulk? And yes, you need more compound exercises.

bulk up...

[Choopa Phil]

james whats your current stats and diet? cant bulk up if the cals arent there, yanno?

[The Demon]

Originally Posted by james_clickmemedia

bulk up...

Then we should probably start with your diet, which is 80% of your transformation. The workouts you do are largely irrelevant as long as you're hitting heavy weights for 6-8 reps. Take a daily calorie intake calculator, find out your daily maintenance, and then add 300-500 calories. And I mean GOOD calories. As in eat healthy but for +300-500 your maintenance. Coupled with 3-5 days of heavy lifting, you'll be swole.

[james_clickmemedia]

Originally Posted by DLXphil

add squats, deads, some trap work. can you possibly add in one more day?

Am trying to avoid squats as my left knee can give me problems from years of hard court tennis.

[dyna mo]

are you gaining muscle on your current program?

[james_clickmemedia]

Originally Posted by dyna mo

are you gaining muscle on your current program?

Gained an inch on each bicep within 3 months.

[dyna mo]

Originally Posted by james_clickmemedia

Gained an inch on each bicep within 3 months.

that's progress.


if you are new to bb or recently returning, you could continue to make gains on your current routine for up to another 3 months.

are you adding poundage each session and getting stronger? if so, i'd really suggest sticking with your current routine for a while longer, but if you've plateaued, then it is time for a change.

[$5 submissions]

That's a sweet looking workout regimen. My suggestion, throw in some swimming at least twice a week.

[TrainWreckContent]

Originally Posted by $5 submissions

That's a sweet looking workout regimen. My suggestion, throw in some swimming at least twice a week.

jogging is always good...and remember to switch it up so that your muscles dont get used you working them out the same way every time....this is why many ppl have a plateu effect (quick results in the begining then once the muscle is used to being worked out it doesnt respond and give you the results as quickly)...just my good luck with your workouts!!

[Bird]

5 day workout

monday:back and biceps and abs

tuesday: cardio bike

wed:chest and triceps and abs

thursday:cardio stairs

friday: calf and quads and abs

start over after two day break