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Thread: My new workout routine

  1. #1
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    Default My new workout routine

    Hello!

    I am trying to start a new workout routine and need som tips and help. Is it better to train your whole body once a week (4 split) or twice a week? Do you guys think this is a good one? The program contains both heavy weights with low reps and lighter weigths with higher reps for the pump. I am trying to get stronger and leaner:

    Day 1: Chest, biceps, calfs (the exercises is just an example, will try to change and vary exercises between workouts)

    Benchpress 4 set x 6 reps
    Flyes 4 set x 15 reps
    Standing dumbbellcurls 4 set x 6 reps
    Preacher curl 4 set x 15 reps
    Standing calfpresses (raises?) 4 set x 15 reps
    Abs 4 set x 15-30 reps

    Day 2: Back
    Seated cable rows 4 set x 6 reps
    One arm dumbellrows 4 set x 6 reps
    Lat pulldowns 4 set x 15 reps
    Light seated cable rows or close grip lat pulldowns 4 set x 15 reps
    Hyperextensions 4 set x 12-15 reps (or 2 set of hyperext and 2 set of close grip lat pulldowns)
    Abs 4 set x 15-30 reps

    Dag 3: Shoulder, triceps
    Seated militarypress in smith 4 set x 6 reps
    Dumbell lateral raises 4 set x 15 reps
    Bent over lateral raises 4 set x 15 reps + some set for rotator cuff
    Close grip benchpress 4 set x 6 reps
    Pushdowns 4 set x 15 reps
    Abs 4 set x 15-30 reps

    Dag 4: Legs, traps
    Legpress 4 set x 6 reps
    Lying leg curls 4 set x 15 reps
    Leg extensions 4 set x 15 reps
    Dumbbell shrugs 4 set x 6 reps
    Upright rows/Shrugs 4 set x 15 reps
    Abs 4 set x 15-30 reps

    Majority of sets are taken to failure

    5 min cardio warm up before weight workout +
    2-3 set 15-20 reps warm up on the first exercise of a musclegroup

    10 min HIIT after every workout + maybe two 10 min HIIT on two off days

    Does this routine look good? Or is it better to do another workout rouitine? Help, tips?

    //Anders the Swede

  2. #2
    Join Date
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    Default

    Stronger and leaner with bodybuilding aspirations?
    I do question doing biceps before back day. Is there at least a day rest between the two?
    kane@controlledlabs.com
    Sponsored Controlled Labs Athlete
    Looks for the ads, coming soon!
    www.controlledlabs.com
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  3. #3
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    Default

    Quote Originally Posted by timberwolf View Post
    Stronger and leaner with bodybuilding aspirations?
    I do question doing biceps before back day. Is there at least a day rest between the two?
    Just wanna get in good shape and love to pumping iron I am 173 cm and weigh about 100 kg, have quite a lot of musclemass but to way to much bodyfat..

    Biceps before back day maybe isn't a good idea..Thanks for the tip

    Maybe better to do:
    1 Chest, shoulders
    2 Back, traps
    3 Legs, calfs, abs
    4 Arms

    What do you think about training each muscle group twice a week?

    Maybe like this:
    1 Chest, shoulders, traps, triceps, abs (Heavy 6-10 reps)
    2 Back, biceps, legs, calves, forearms (Light 12-15 reps)
    restday
    3 Chest, shoulders, traps, triceps, abs (Light)
    4 Back, biceps, legs, calves, forearms (Heavy)

    2 exercises per muscle group with 3-4 set per exercise, and some of the exercises for superset to save time..A total of 30-40 set per workout..Is that to many sets for a workout?

    I have a little bit trouble to decide how I should train and need som advice..

    Thanks for the time and help!

    By the way, I really like the train insane with Kane videos


    //Anders

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