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#226190 - 01/28/06 06:13 PM Routine
FitnessFreak Offline
Member

Registered: 06/28/05
Posts: 40
Loc: Ireland, Leinster
Ok, as a routine goes, is this a bit bare?

Feb-05 Week 1
Mon/Tue/Fri

Bodyweight 154lb

Upper Body

Bench Press
8reps; 3 sets 125lb

Chinups
8 reps; 3 sets bodyweight

Press-ups
25 by 3 sets w/ 25lb plate

Core

Crunches
50 by 5 sets

Seated Row
45 reps; 3 sets 35lb

Lower Body

Quads
25 reps; 3 sets 35lb

Hamstring
25 reps; 3 sets 20lb

Cardio

5km roadwork Mon - Sat

HeavyBag
3 rounds by 3

I'm trying to gain mass but so far I've only managed to tone up.
Weight; 154lb
Height; 6'1

Need to get to 170lb by next January (muscle), could that be done in 12 months?

Is it a good idea to do a few muscle groups in one day, or split them up over the week? Feel free to critique or add to. I'm working on a trial and error system with this workout

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#226191 - 01/28/06 08:39 PM Re: Routine [Re: FitnessFreak]
Benjamin Offline
Member

Registered: 11/12/04
Posts: 301
Loc: S'pore
1. Take away the press-ups.

2. Reduce volume but increase intensity of crunches.

3. Replace seated rows with deadlifts.

4. For the legs, just squat for the moment.

5. When I was starting weightlifting, full-body workout works for me, since I was unable to recruit stabalisers. As you gain experience, it may be better for you to do splits.

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#226192 - 01/28/06 08:47 PM Re: Routine [Re: FitnessFreak]
Borrek Offline
Enthusiast

Registered: 01/05/06
Posts: 501
Loc: Ann Arbor, MI
Personally I would ditch the leg workout you have planned and learn to squat and deadlift. you'll hit your quads and hams.

Personally I like to segment my workout instead of doing a full body workout. I work out monday, tuesday, thursday, friday and train in a karate dojo (but do kata every day =) on monday, wednesday. On saturday I do yoga. generally my workout goes like this:

Day 1: Chest/Triceps

bench press
incline bench press, barbell or dumbbell
decline bench press or chest fly
triceps dip
skull crushers
rope pulldown

Day 2: Back/Shoulders
deadlifts
lat pulldowns
seated rows
lat pull over machine (dont know what this is really called)
shrugs
military press/dumbbell shoulder press
dumbbell lateral raise/upright shoulder rows

Day 3: Biceps/Lower Body
Pull ups
Barbell/Dumbbell curls
Preacher curls
hammer curls
squats
weighted lunges
box step ups

Day 4: Repeat Day 1 with an added ab and core workout

On different weeks I alternate between doing chest/triceps, and back/shoulders on day 1 and 4.

I never do legs twice in a week since it takes me so long to recover.

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#226193 - 01/28/06 09:14 PM Re: Routine [Re: FitnessFreak]
Cownose Offline
Veteran

Registered: 01/17/05
Posts: 1151
Since nobody else has mentioned it, I'll say it just in case: EAT. You won't gain weight unless you eat a ton of food, and you won't gain lean mass unless you eat clean food.

Edit: You'll probably need more volume in your program, but not as much as Borrek has listed there. That's going a little overboard in my opinion.


Edited by Cownose (01/28/06 09:16 PM)

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#226194 - 01/29/06 11:36 AM Re: Routine [Re: Cownose]
FitnessFreak Offline
Member

Registered: 06/28/05
Posts: 40
Loc: Ireland, Leinster
Ok, thanks for all the input.

About the splits (muscle groups per day), I'll stick with the full body workout until I build a good base, but I'll try it at a later date.

Why should I ditch the pressups thought ?

I should have mentioned that I do the chin-ups with a kind of a weighted vest thing, hence the reason for only 5 or 6 per set.

And with the whole food thing, I'm still trying to work out the whole 40, 40, 20 system, and work it into my diet. If anyone as any good siyes with info on this.

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#226195 - 01/29/06 03:02 PM Re: Routine [Re: FitnessFreak]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:


Why should I ditch the pressups thought ?





Its a question of balance. As it stands, you have 2 upper body pushing movements and only one pulling movement. A good solid 4 set of bench, 4 set of chins will give you appropriate volume and balance in upper body work.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#226196 - 01/29/06 03:41 PM Re: Routine [Re: Cord]
TimBlack Offline
Exalted

Registered: 05/10/05
Posts: 1403
Loc: UK, Brighton
Quote:

Quote:


Why should I ditch the pressups thought ?





Its a question of balance. As it stands, you have 2 upper body pushing movements and only one pulling movement. A good solid 4 set of bench, 4 set of chins will give you appropriate volume and balance in upper body work.




Cord's right. I know it's hard to believe at first, but it really is true. You'll notice that in my workout log, I only do 5*8 chest press and 5*8 chinup (and I don't usually make it to 8 reps). And I hurt like hell today (the day after). I'll still hurt tomorrow too. In fact, I won't be able to physically lift again till my next workout on tuesday. And that's done with two lifts. Never underestimate the power of compound lifts
_________________________
My Workout Log

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