#Need help with my routine

34 messages · Page 1 of 1 (latest)

hexed crow
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Any thoughts on this routine? I am a beginner to working out and have only just started.
Day 1: Push

Barbell bench press (3 sets of 8-12 reps)
Barbell military press (3 sets of 8-12 reps)
Dumbbell incline press (3 sets of 8-12 reps)
Dumbbell lateral raises (3 sets of 8-12 reps)
Dumbbell tricep extensions (3 sets of 8-12 reps)
Day 2: Pull

Barbell deadlifts (3 sets of 8-12 reps)
Barbell bent over rows (3 sets of 8-12 reps)
Lat pulldowns (3 sets of 8-12 reps)
Dumbbell upright rows (3 sets of 8-12 reps)
Dumbbell single arm bicep curls (3 sets of 8-12 reps)

Day 3: Legs

Barbell squats (3 sets of 8-12 reps)
Bulgarian split squat (3 sets of 8-12 reps)
Leg press (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Standing calf raises (3 sets of 8-12 reps)
Day 4: Push

Push ups (3 sets of 8-12 reps)
Barbell incline bench press (3 sets of 8-12 reps)
Dumbbell shoulder press (3 sets of 8-12 reps)
Tricep pushdowns (3 sets of 8-12 reps)
Day 5: Pull

Pull ups (3 sets of 8-12 reps)
Seated cable row (3 sets of 8-12 reps)
Face pulls (3 sets of 8-12 reps)
Barbell bicep curl (3 sets of 8-12 reps)
Barbell good mornings (3 sets of 8-12 reps)
Day 6: Legs

Goblet squats (3 sets of 8-12 reps)
Lunges (3 sets of 8-12 reps)
Hip thrust (3 sets of 8-12 reps)
Romanian deadlifts (3 sets of 8-12 reps)
Glute kickbacks (3 sets of 8-12 reps)
Day 7: Rest

I will not be doing the Legs for about a month or so as I just had a fall and had some soft tissue damage from cycling but once I feel that I am healed up I will for sure get on the legs.

hexed crow
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ionic vector
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What are your goals and current stats? @hexed crow

hexed crow
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My goals are to build muscle and have agood body

hexed crow
ionic vector
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What is your height, age, weight and sex? And numbers for the main lifts?

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Also. What's the reasoning for ppl? Do you want to go 6x/week?

hexed crow
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My height is 5ft 8 in age is 20 weight is about 127.8 the last time I checked and am male

hexed crow
ionic vector
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There's no need to. Especially for a beginner.

Doing 3x/week full body or 4x/week upper/lower is more than enough. Hell, even most intermediates and many advanced progress well on 3x/week

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But if you do what to do ppl 6x

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I'd suggest being sure you have a form of progression

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I've suggested this routine before (copy paste below)

PULL
4x5, 1x5+ Weighted Pull-Ups / Barbell Rows 4x5, 1x5+ (alternate, so if you did pull-ups on Monday, you would do rows on Thursday, and so on)
3x8-12 Barbell Rows / Pullups (do the opposite movement: if you row first, pull-up here)
3x8-12 seated cable rows OR chest supported rows
3x15-20 face pulls
3x8-12 hammer curls
3x8-12 dumbbell curls

PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and pull-ups)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x12-15 lateral raises
3x8-12 triceps pushdowns
3x8-12 overhead triceps extensions

LEGS
4x5, 1x5+ Squat/2x5, 1x5+ Deadlift (alternate in the same fashion as the rows and pull-ups)
3x8-12 Romanian Deadlift/Front Squat (do the opposite movement: if you squatted first, deadlift here)
3x8-12 leg press
3x8-12 leg curls
4x12-15 calf raises

hexed crow
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Yes but I prefer not having my whole body sore everyday but rather parts of it be sore as I cycle a lot and if my legs are sore everyday it will be difficult to cycle for me as I have very little stamina

ionic vector
# ionic vector I'd suggest being sure you have a form of progression

By this I mean

For the 4x5,1x5+ you do 5/5/5/5 and on the fifth set you do as many reps as possible, staying 1 rep away from failure. When you get like 7 on the last set you can up the weight a bit the next session

Same for the 8-12's. When you manage 12/12/12 add weight even if you go back to 8/8/8

ionic vector
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After a while you don't get sore

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Soreness is more common for beginners

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Or when you do a new workout you're not used to

hexed crow
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Yes but the cycle path that I take has some slopes that are already difficult for me so being sore and having to cycle that would be a hard no

hexed crow
ionic vector
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Use bands or the Assisted pull-up machine. Or use the pull-down machine

hexed crow
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Also would intense cardio be OK for my stats?

hexed crow
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I also increase the weight per set is that OK or?

ionic vector
ionic vector
hexed crow
ionic vector
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no

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You choose one weight

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let's say 40

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you do 3 sets 8-12

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when you manage to do 12/12/12

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use 45 the following session

hexed crow
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Oh OK I have been doing it the other way will start this