How's this routine?

[Nyghtbringer]

Monday: Shoulders & Triceps


Dumbbell Lateral Raise - 4 sets of 12, 10, 8, 6 reps
Dumbbell Reverse Fly - 4 sets of 12, 10, 8, 6 reps
Dumbbell Shrugs - 4 sets of 12, 10, 8, 6 reps
One Arm Cable Extension - 3 sets of 10, 8, 6 reps
One Arm Dumbbell Extension - 3 sets of 10, 8, 6 reps


Tuesday: Back


Wide Grip Pull Up - 4 sets of 12, 10, 8, 6 reps
Close Grip Pull Down - 4 sets of 12, 10, 8, 6 reps
One Arm Dumbbell Row - 4 sets of 12, 10, 8, 6 reps
Bent Over Barbell Row - 4 sets of 12, 10, 8, 6 reps



Wednesday: Day off


Thursday: Chest & Biceps

Incline Dumbbell Bench Press - 4 sets of 12, 10, 8, 6 reps
Dumbbell Bench Press - 4 sets of 12, 10, 8, 6 reps
Incline Dumbbell Flys - 4 sets of 12, 10, 8, 6 reps
Cable Crossovers - 4 sets of 12, 10, 8, 6 reps
Incline Dumbbell Curl - 3 sets of 10, 8, 6 reps
Standing Hammer Curl - 3 sets of 10, 8, 6 reps



Friday: Legs

45 Degree Leg Press - 4 sets of 12, 10, 8, 6 reps
Leg Extension - 4 sets of 12, 10, 8, 6 reps
Leg Curl - 4 sets of 12, 10, 8, 6 reps
Deadlifts - 4 sets of 12, 10, 8, 6 reps
Seated calf Raise - 3 sets of 10, 8, 8 reps
Standing Calf Raise - 3 sets of 15, 12, 10


Saturday: Day off


Sunday: Day off


Will this routine be enough to build some good muscle along with a good diet?

 

[Bridger]

I didnt see any squats on leg day or military type press on shoulder day.

Hard to say if that routine will work or not. Everything works to some degree. You just have to try it and adjust the parts you feel arent working well enough. Look up an author named Nelson Montana. some of his ideas on training have been a huge help to me. And his writing style is entertaining too.

 

[wildman1717]

I agree shoulders should have some type of pressing movement.

 

[zvonko]

I'll give you my routine, up to you if you want to use it or not..

Monday - Chest and Triceps
Barbell bench press
Incline bench press
Weighted chest dips
Lying tricep extensions
Cable pushdowns

Tuesday - Back and Biceps
Weighted pullups
Barbell rows
Seated cable rows
Barbell curls
Dumbbell curls

Wednesday - Rest

Thursday - Legs
Squats
Leg press
Lying leg curls
Standing calf raises
Seated calf raises

Friday - Shoulders, traps and abs
Military press
Side lateral raises
Barbell shrugs
Various abdominal crunches, leg raises etc..

Weekends - Rest

 

[joseppe]

I'll give you my routine, up to you if you want to use it or not..

Monday - Chest and Triceps
Barbell bench press
Incline bench press
Weighted chest dips
Lying tricep extensions
Cable pushdowns

Tuesday - Back and Biceps
Weighted pullups
Barbell rows
Seated cable rows
Barbell curls
Dumbbell curls

Wednesday - Rest

Thursday - Legs
Squats
Leg press
Lying leg curls
Standing calf raises
Seated calf raises

Friday - Shoulders, traps and abs
Military press
Side lateral raises
Barbell shrugs
Various abdominal crunches, leg raises etc..

Weekends - Rest

Yo Zvonko, How is this routine treat'n ya? Are you experiencing positive results? Because personally I always thought that 3 rest days per week was too many. Even though this is how I am training myself (just started) a similar routine, 2 on 1 off, 2 on 2 off.
It seems like plenty of recuperation time, being that I tend to go OCD on whatever it is I'm doing. [)] In other words I could easily train 7 days a week 365 a year. But Ive been doing some research on rest time and how important it is. " if you are working a muscle that is still sore, its not fully recuperated. And if its not fully recuperated, the chances of growth in that muscle is minimized " Mike Francois.

So How long have you been doing this routine and what have your gains been?

Nyghtbringer, I like your rep/sets ratio, I think you will have good results with this program.

 

[MaxRep]

Will this routine be enough to build some good muscle along with a good diet?

This routine looks like something thought up by a cardio-monkey "trainer" at a 24 hr fitness.

I don't know what you mean by "good diet". Does that mean a low fat, non junk food diet? Or a diet that is intended to maximize your muscle growth" Or a diet that is intended to get you as cut up as possible or what?

The workout routine you laid out will tone you up but add minimal muscle. If that's your goal, fine, that routine will do that. If you're really looking to add muscle, there are a lot of sticky's above which tell you how put together a routine that will actually add substantial muscle to your body.

Good luck,
MaxRep

 

[perseverance]

This routine looks like something thought up by a cardio-monkey "trainer" at a 24 hr fitness.

haha [)]

no presses for shoulders
no close grip bench, no skullcrushers, no two arm mass movements for triceps
no deadlifts for back
no barbell bench or incline for chest
no bar curls for biceps
no squats for legs
no mass

 

[joseppe]

This routine looks like something thought up by a cardio-monkey "trainer" at a 24 hr fitness.

I don't know what you mean by "good diet". Does that mean a low fat, non junk food diet? Or a diet that is intended to maximize your muscle growth" Or a diet that is intended to get you as cut up as possible or what?

The workout routine you laid out will tone you up but add minimal muscle. If that's your goal, fine, that routine will do that. If you're really looking to add muscle, there are a lot of sticky's above which tell you how put together a routine that will actually add substantial muscle to your body.

Good luck,
MaxRep

Just out of curiosity mr. Maxrep, which one do you recomend?

 

[MaxRep]

Just out of curiosity mr. Maxrep, which one do you recomend?

Hello Joseppe,
I do a version of the HST training. But that's not what's important. I've been in gyms for 30 years (more than, actually ) and seen Mentzer's heavy duty style, Arnold's pyramiding style, dual factor, HST, dog crapp, and almost every combination. I've seen them all produce incredible physiques.

What's important in training, regardless of any specific style, from what I've seen and experienced is that a person use free weights and use heavy, basic compound movements as much as possible.

Forget cables and forget most machines. Now, if you're doing lat pulldowns, that pretty much can only be done with a machine so that's ok. But still, for back, bent over rows, deads, one arm db rows, are the basics that must be done.

So the original poster wants to build muscle but has all kinds of cable work and one arm extensions and crossovers, machines,etc... the lack of squats is the single greatest mistake in his program. His back workout is by far the best workout of the week, not that I'm a big fan of the close grip pulldown when trying to add back mass but the other 3 exercises are great.

Yes, his workout will tone the muscles, it's a lot better than doing nothing, but it won't build much muscle.

Best regards,
MaxRep

PS: Here are the basic exercises suggested by HST:

(as you can see, it's just the basics. A beginning or mid level trainer can do this 3x/week and gain great muscle mass)

Sample Workout.

Each body part should be trained using the following exercises:
Body Part Exercise(s)
Legs Squat or Leg Press & Leg Curls (Leg Ext. optional)
Chest Bench (slight incline) & Dip (use dumbbells if shoulders bother you)
Back Chins (W&N grip) & Seated or Bent Over Row (W&N grip)
Shoulders Lateral Raise (Rear) and shoulder press
Biceps Any one curling movement per session (switch it frequently)
Triceps Triceps Push-down or Lying Tri Ext.
Torso Crunch (w/weight) or machine