New Routine

[AMINAL]

JUST WONDERING IF I COULD GET SOME FEED BACK ON THIS ROUTINE. PLEASE CRITIQUE. ANY SUGGUSTIONS WOULD BE APPRECIATED.
STATS: 6'1" /190 LBS/29 YR OLD
GOALS:GETTING SET TO START AAS. LOOKING TO BULK UP 20-40 LBS
WOULD LIKE TO KNOW IF THIS IS A GOOD ROUTINE FOR MY GOAL.
THANKS.

MON- Chest/ Calfs
Bench- 5 X 8-10
Incline- 4x12
Incline Flye-4x12
Cable Crossover-4x12

Standing Calf Raise-10x10
Seated Calf Raise-8x15
0ne Leg Calf Raise-6x12


WED-forearms/ Quads/ Abs
Wrist Curl- 4x8
Reverse Curl-4x8

Leg Extensions-2x10-15
Squat- 3x6-12
Hack Squat-2x8-12

Crunch- 4x Max
Hanging Leg Ups- 4x Max
Seated Twist-4x40


FRI- Delts/ Triceps
Barbell Press- 3x4-6
Dumbell Press-2x4-6
Lateral Raise-3x4-6
Bent Over Lateral-2x4-6

Lying Extension-4x8-12
Close Grip Pushdown-4x8-12
Dumbell Kickback-4x8-12

SUN-hams/ Biceps/ Abs
Leg Curl-2-3x6-9
Stiff Legged Deadlift-2-3x6-9

Barbell Curl-4x10
Incline Dumbell Curl-4x10
Concentration Curl-4x10

Crunch- 4- Max
Hanging Leg Up-4x Max
Seated Twist-4-4x40-60

 

[perseverance]

well to start off you're only doing 11 sets for your legs (the biggest muscle group) and you're doing 12 sets for both biceps and triceps (two of the smaller muscle groups) which is a total of 24 sets for arms. thats a lot! and you're doing 24 sets for calves! thats a shit load. how long does it take you to work out?

my second criticism would be that you don't work your back at all. any reason for that? if you want to get big, lift heavy on bench squats and deadlifts. focus your training around those major lifts. lift big + eating big= getting big

 

[role model]

well to start off you're only doing 11 sets for your legs (the biggest muscle group) and you're doing 12 sets for both biceps and triceps (two of the smaller muscle groups) which is a total of 24 sets for arms. thats a lot!

my second criticism would be that you don't work your back at all. any reason for that? if you want to get big, lift heavy on bench squats and deadlifts. focus your training around those major lifts. lift big + eating big= getting big

I agree with everything perseverance said. I have always had very good luck with following Dorian Yates's Split. It seemed to work well for him also.

MONDAY: DAY 1 -- Chest and Biceps

Chest:
Flat barbell bench presses 4 sets
Incline dumbbell presses 3
Machine presses 2
Cable crossovers 2
Pec-deck or Bell flys 2

Biceps:
Incline alternate dumbbell curls 4 sets
Standing cambered-bar or straight-bar curls 3
Close grip preacher curls 2
Hammer curls 2
Abs, cable crunches. 4

TUESDAY: DAY 2 -- Back and Traps

Back:
Dumbbell pullovers 2 sets
Back Wide-grip pull downs front 2
Underhand Close-grip pull downs 3
Bent barbell rows 4
Dead lifts 2
Seated cable rows or 1 arm rows 2

Traps:
Dumbbell shrugs 2

Calves:
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2


WEDNESDAY: Day off, No weight training. One hour of
cardio.


THURSDAY: DAY 3 -- Delts and Triceps

Delts:
Dumbbell or cable side laterals 3 sets
Seated rear-delt machine 3
Seated front presses I use the smith machine 4
Standing upright cambered-bar rows 2

Triceps:
Skull crushers 3
Tricep press downs 3
Two-arm overhead dumbbell extensions 2
Weighted Dips 2

Abs, Standing cable crunches 4

FRIDAY: DAY 4 -- Quads, Hams, Calves

Quads:
Barbell squats 4 sets
Leg presses 3
Hack squats 3
Leg extensions 3

Hams and Calves:
Leg curls 3 sets
Stiff-leg dead lifts 3

Calves:
Standing calf raises 3
Seated calf raises 2
Donkey or Leg-press calf raises 2

 

[role model]

Continued from above;

Dorian Yates on Bodybuilding with his workout Split:

Each exercise should be taken to failure on the final set, with 1 or 2 forced reps if you have a partner or a drop set if your by yourself. The preceding sets are all considered warm up sets; I usually warm up with 50 to 70% of my final set as a guideline.

I perform all of the reps in a slow controlled manner with special emphasis on the negative or lowering portion of the weight.

On this BB cycle, your training is 4 out of every 6 days. If you feel you need more recovery time, just schedule an extra rest day into the cycle so that you are training each body part once every 7 days.

The exercises listed above are very good examples, but feel free to change them. Concentrate on making each set perfect, pushing to failure and beyond on the "final set" only. Do not be tempted to add more sets! Instead, try to set a rep or weight goal for yourself each and every workout, strive to be better each time you go into the gym. After 5/6 weeks of intense training I suggest you take 3 or 4 days away from gym followed by a week or more of moderate training before embarking on another BB cycle.

Maximum Nutrition for Maximum Progress: IMPORTANT!

The best training routine and all the effort in the world will not amount to much if you do not supply your body with the nutrition it needs for recovery and growth. You need sufficient amounts of high quality protein for tissue repair along with carbohydrates and moderate amounts of fat for energy. To calculate your protein requirements I suggest a guideline of one and half grams of protein per pound of body weight e.g. If you weigh 200 pounds, then you would require 300 grams of protein per day. If you do not get an adequate amount of protein recovery time will be lengthened and progress stalled.

The abs, are muscles just like any other and should be worked at most, 2 times per week. You also want to make sure you are training them progressively, working them harder each time.

Use short, hard cardio workouts to increase metabolism, burn fat:
Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 24 hours or more than distance running! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Below is a sample an interval workout I use that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).
Warm up at easy pace 2-5 minutes... Perform 30 seconds of hard work (almost as hard as possible)... perform 1 minute of moderate work (recovery time-catch breath)... Repeat this process 6-12 times... Cool down at an easy pace for 2-5 minutes.

Stabilizing blood sugar is the key for removing fat around the waist. You must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off!

To effectively stabilize your blood sugar you must feed your body frequently; like every 3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: Protein, vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.)

 

[AMINAL]

well to start off you're only doing 11 sets for your legs (the biggest muscle group) and you're doing 12 sets for both biceps and triceps (two of the smaller muscle groups) which is a total of 24 sets for arms. thats a lot! and you're doing 24 sets for calves! thats a shit load. how long does it take you to work out?

my second criticism would be that you don't work your back at all. any reason for that? if you want to get big, lift heavy on bench squats and deadlifts. focus your training around those major lifts. lift big + eating big= getting big

INDEED THE CALVE ROUTINE IS HUGE, SORRY MISPRINT. THOSE THREE, I BREAK UP IN THREE SEPERATE WORKOUTS NOT ALL AT ONCE. AS FOR THE UNEVEN RATIO , LEGS 11 SETS AND ARMS 24 I THOUGHT EVERY 5TH OR 6TH WEEK WORKING ONE OR TWO MUSCLE GROUPS HARD THEN SWITCHING WOULD GIVE ME A LITTLE MORE DEFINITION WHILE IM ON THE "BIG" DIET. JUST A THOUGHT, PLEASE CORRECT ME IF IM JUST FOOLIN MYSELF. WHEN I POSTED MY ROUTINE I THINK I WAS ALREADY ASLEEP....

ALSO ON SUNDAY, BACK:
BEHIND NECK PULLDOWN- 3X8-12
CABLE ROW- 3X8-12
ONE ARM DUMBELL ROW-3X8-12
BENT OVER BARBELL ROW-3X8-12

IT NEVER SURPRISES ME YOUR GENTS ATTENTION TO DETAIL AND YOUR WILLINGNESS TO HELP SOME OF US GUPPIES. THANKS

 

[AMINAL]

Rolemodel, That Routine Does Seem To Have Some Things I Will Incorperate Into Mine. And The Info. As I Told Perseverance , You Guys Are A Wealth Of Info To Us Newbies And Appreciate Your Time .

 

[perseverance]

if you want to hit a muscle group hard, increase the weight and use techniques such as negatives and drop sets to push them that extra bit. there is a negative correlation between intensity and volume (i.e. the harder you're pushing yourself the less amount of time you are going to be able to do it). so why spend the time doing so many sets when you can get the same reward by upping the intensity. remember what i said about focusing your workouts around the heavy compound movements. mainly lifting is something you have to get a feel for and learn what works best for you.