Thinking of Changing routine

[wevie]

I have been thinking about changing lifting routine. This is what is is now. I have been doing this for about 8 weeks. I added legs five weeks ago and changed a few lifts a few times but still the same muscles.


All if these are 3 or 4 sets. 3 sets are 12,10,8 and 4 sets are 12,10,8,6 with increasing weight by ten pounds each set most of the time. Sometimes I fail to get the full 8 or 6.

Tuesday:

Dumb Bell: 4 sets
EZ Curls: 3 sets
Military press: 4 sets
EZ Bar upward rows: 3 sets
Decline Bench: 4 sets
Triceps Extensions: 4 sets

Thursday:

Flat Bench: 4 sets
Dumb bell flies: 3 sets
Close grip Bench: 3 sets
Triceps Extensions: 4 sets
EZ upward rows: 4 sets
Lat Pulldown: 4 sets

Saturday or Sunday:

Dumb bell curls: 4 sets
EZ Curls: 3 sets
Lat Pulldown: 4 sets
Dead Lift: 4 sets x 12 still increasing weight ten pounds each set
Decline bench: 4 sets
EZ Upward Rows: 4 sets

Squats: 4 sets x 12 still increasing weight ten pounds each set
Leg Extensions: 4 sets x 95lbs. That is all the machine I have will hold.


I was think of changing the dumb bell curls and ez bar curls to concentration curls and preacher curls. I think they are supposed to work on the peak?? Is that right?

I was thinking of changing sets to sets of 10 with the same weight. Would that help to gain size?
I will not change the reps for the squats or deadlifts.
1. Don't want anymore size in legs.
2. More toned would be sweet.
3. I am gonna max out on weight I can do safely on squats here at home anyway.

I was thinking of maybe adding a leg day on Wed. and cutting out cardio that day. Or at least cut it down to about 15 minutes. I still have about 5 to 7 pounds of fat to shed I think. Would this be a good idea?

I also have a question on the order of muscles to work and which lifts to do in what order. Right now I will do a muscle, then another, then another, and then back to the one I started with.

Right now I rest 2 minutes between sets. I think I want to change that to one minute but i will probably have to reduce weight lifted. Would this be wise?

Like this:

Dumb bell curls
Triceps Extension
Military Press
Decline bench
Upward Rows
EZ Bar Curls

Should I do one muscle at a time or jump around like that?

diet is pretty clean. I eat 150 grams protein on cardio days and 190 on lift days. I have been eating about 2000 calories a day since I am trying to lose the still. I am thinking maybe a few more on lift days.

Thanks for all the great advice I have gotten so far. It seems to be working. I can see a good change in arms and some in chest already in two months.

[swanso5]

26 sets for arms and 12 fir legs, 4 of which are leg ext...no good at all

you've experinced newbie gains on your current program that goes to show that effort trumps a perfect plan most of time but unfortunatley most don;t have enough of either but you have the effort part down...imagine what you could do with a decent program?

changing curl variations won;t really do much, ecspecially concentration curls (easily one of the worse 5 excercises of all time)...and working the bicep peak (why again??) won;t burn off theose last 5 - 7pds either

more reps will add more size but you'll also need to eat more becuase more voilume = more muscle damage = more cal's required to repair them

deadlifts should be lower rep sets anyway (i suggest and as i've said before, if wt is an issue with squats then drop them and do lunges instead...and for god sake get rid of leg ext!!! you've maxed out the machine and they're shit

order of msucles - chest/back, shoulders/arms...legs by themsleves and paired with core

you won't be able to increase reps per set and decrease rest...i'd do the reps one and leave the decrese rest for later...thatb being said you don;t need 2mins rest btw arm sets, 1min tops

protein should be higher on days off as carbs should be lower but cal's should remain about the same

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[wevie]

26 sets for arms and 12 fir legs, 4 of which are leg ext...no good at all

you've experinced newbie gains on your current program that goes to show that effort trumps a perfect plan most of time but unfortunatley most don;t have enough of either but you have the effort part down...imagine what you could do with a decent program?

changing curl variations won;t really do much, ecspecially concentration curls (easily one of the worse 5 excercises of all time)...and working the bicep peak (why again??) won;t burn off theose last 5 - 7pds either

more reps will add more size but you'll also need to eat more becuase more voilume = more muscle damage = more cal's required to repair them

deadlifts should be lower rep sets anyway (i suggest and as i've said before, if wt is an issue with squats then drop them and do lunges instead...and for god sake get rid of leg ext!!! you've maxed out the machine and they're shit

order of msucles - chest/back, shoulders/arms...legs by themsleves and paired with core

you won't be able to increase reps per set and decrease rest...i'd do the reps one and leave the decrese rest for later...thatb being said you don;t need 2mins rest btw arm sets, 1min tops

protein should be higher on days off as carbs should be lower but cal's should remain about the same

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Since you seem to think I am doing everything wrong, what do you recommend? Show me step by step as to what day, what muscle, which lift, and how many. Thanks.

[swanso5]

it's not wrong, we're both going towards the samew goal but dofferent ways...you could just be a lot more efficient and with a family and a job that's exactly what you should be aiming to do

lower body day 1

deadlifts 1 day / front squats the other 4 x 6 or as wt allows...note front squats don't require a rack if you can clean the wt up to your shoulders...chances are you won;t be using anywhere near the wt you were for back squats anyway
single leg exercise - split squats, reverse lunge, dymanic lunge, walking lunge, romainain deadlift, step ups - choose 1 for 3 x 6
posteriour chain exercise - romainain deadlifts, good mornings, pull tyhrough, hip thrusts, bb bridges, back extensions - choose 1 for 3 x 8
core pairing - prone plank, side plank, pallof press, birddog, deadbug series - choose 2

upper body day

bench variation paired with row variation 4 x 6

chin up/pull up/pulldown variation paired with shoulder press variation 3 x 12
secondary back movement (face pull, scarecrow, rear delt raise, prone trap raises - choose 1) paired with tricep exercise 3 x 12

lower body day 2 - same but do deads or front squats, whichever you sisnlt do and choose different exercises for the others

upper body day 2 - swap movements and keep sets/reps the same order so

chin up/pull up/pulldown variation paired with shoulder press variation 4 x 6
db bench variation paired with row variation 3 x 12
secondary back movement (face pull, scarecrow, rear delt raise, prone trap raises - choose 1) paired with bicep exercise 3 x 12

note - now obi=viously you need to pick an exercise that fits the sets/reps so for chin up etc you wouldn't put pull ups x 12 reps when you can do 4 instead opting for pull ups 4 x 6 reps or 24 reps total depending where you are wiuth them (chin ups are easier) and doing pulldowns on the 3 x 12 day

how does that look?

just know that i don't give out programs anymore

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[wevie]

OK I so something like this? I don't think I need to clean the weight. weight bench extends up so that should not be a problem.

Tuesday:

Dead lifts 4 x 6
Split squat 3 x 6

Bird dog
Dead bug How many of each of these? Didn't know what those were. Had to look on you tube.

Good mornings 3 x 8

Thursday:

Flat Bench 4 x 6
EZ bar uprows 4 x 6


lat pull down 3 x 12
military press 3 x 12
face pull 3 x 12
laying triceps extension 3 x 12

the other day 2 workouts are just different lifts with the same reps with a few different muscles?

I don't have any way to do pull up or chin ups.

Do you think I still should do cardio on non lifting days? I have been doing about 4 miles in about 30 minutes(sometimes a little more or a little less) with five minutes of walking for warm up and cool down not included in the 30 minutes. In those 30 minutes, I walk maybe six to eight minutes. I guess you could call what I do HIIT or close to it.

10mph for 12 minutes
3.6mph for 3 minutes
10mph for 3 minutes
9mph for 3 minutes
3.6mph for 4 minutes
10mph for 2 minutes
9mph for 2 minutes

This is pretty close to what I do when I run now. The warm up and cool down is not included in that which is at 3.6mph for about .30 miles each.



Why don't you give out programs anymore?

[swanso5]

day looks good but do gm's before core

day 2- upright rows aren't really 'rows', and they're not great for the shoulders either...we want db rows, chest supported rows, bent rows etc

core do for time if it'sd a holf or for 8 - 12 reps - as soon as you lose core stability/the ability to keep your low back fro arching which won;t be long, then stop the set

i'd also do seated db presses for sets of 12, then miliary or single arm push presses for 4 x 6 for shoulders

definately cotinue cardio but intervals donlt go for 3mins, they are meant to be actual sprints and you can't sprint a marathon...do 30secs hard/90secs easy, 1min hard/2mins easy or go outside and sprint 5 x 50m as fast as you can with 30secs rest then jog for 15mins

i getting own site up and going soon (i have one but it's getting re-done) where i offer programming as one of services

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