Comment on this workout routine

[treanir]

I would like some comments on this self-made routine, mostly regarding balance (do I overstress a muscle group, am I forgetting any) and 'doability', whatever that means:


Primary goal: strength training
Frequency 2x/week full-body (plus one BodyPump session)
Sets/reps: 3x12
Level: some experience, though it's been a while

Day 1
Dumbbell curls
Dips
Lateral raises (front and side)
Ab coaster*
Rows
Leg press

Day 2
Dumbbell curls
Overhead curls
Barbell bench press
Ab coaster*
Pull-ups
Squats



* Don't know what else to do for the abs that isn't crunches.

 

[palemale]

I'd add push-ups and flys. I also think you need to do more for your back. I wouldn't do the same thing every week, but do different exercises different weeks, although push-ups and pull-us at least once a week.

For back, I'd add lat pull downs. For rows, I'd do seated rows, with varying width of grips (same with lat pull downs). I would also vary the grips on pull-ups. Start wide, then move in. The back is the most important. I've had shoulder and neck injuries, and in physical therapy, they always put in lots of back exercises.

I would add more shoulder exercises as well. Make sure you work the rotator cuffs. As I got older, I ended up with rotator cuff tendonitis. As long as I work the rotator cuffs a couple of times a week, it keeps the tendonitis away and stabilizes my shoulder (torn cartilage).

 

[kallipolis]

IMHO it would be wiser to divide your proposed training schedule into three and work out every other day.

From my many years weight training it is much more beneficial not to over tax your self with a gruelling regime.

Start your new season with a focus on the chest, arms and legs then progress very slowly to fine tuning.

Ensure that you begin your new season with your cardio vascular health in good condition by either cycling, or brisk walks lasting for about one hour every day. I recommend that you begin your cardio routine at least 14 days prior beginning weight training.

At the beginning of your new season always work well within your limits, to ensure that you do not risk injury.

Most weight training injuries occur at the beginning of a new season when over enthusiastic gym rats over estimate their strength.

 

[palemale]

IMHO it would be wiser to divide your proposed training schedule into three and work out every other day.

From my many years weight training it is much more beneficial not to over tax your self with a gruelling regime.

Start your new season with a focus on the chest, arms and legs then progress very slowly to fine tuning.

Ensure that you begin your new season with your cardio vascular health in good condition by either cycling, or brisk walks lasting for about one hour every day. I recommend that you begin your cardio routine at least 14 days prior beginning weight training.

At the beginning of your new season always work well within your limits, to ensure that you do not risk injury.

Most weight training injuries occur at the beginning of a new season when over enthusiastic gym rats over estimate their strength.

I would do a lot of shoulders, too. When I began working out in earnest with a trainer, I saw immediate results with my shoulders. They looked great in about two weeks. I think for a lot of guys, seeing such immediate results is an encouragement to keep working out.

 

[treanir]

I did Day 1 today (see attached picture for a log). And I immediately noticed the setup needs work. Yes, shoulders and back are woefully inadequately represented here, and that's why the few dips and pullups show up near the end - wanted to try them. I found them a good addition and will continue with them.

Thanks for the comments, guys. I'm in good cardiovascular health as it is (much better than I thought I was!), so I don't think that will be a problem. I'll add flys to the list, they sound like a good addition. Same thing with the rotator cuff exercises. My shoulders are my weak point. I may or may not add pushups, depending on how the dips/pullups impact my workout.

This, of course, is a work in progress and I have a feeling that my final routine (which should be taken lightly - I'll add/subtract/replace exercises regularly) will look very little like this

 

[palemale]

I did Day 1 today (see attached picture for a log). And I immediately noticed the setup needs work. Yes, shoulders and back are woefully inadequately represented here, and that's why the few dips and pullups show up near the end - wanted to try them. I found them a good addition and will continue with them.

Thanks for the comments, guys. I'm in good cardiovascular health as it is (much better than I thought I was!), so I don't think that will be a problem. I'll add flys to the list, they sound like a good addition. Same thing with the rotator cuff exercises. My shoulders are my weak point. I may or may not add pushups, depending on how the dips/pullups impact my workout.

This, of course, is a work in progress and I have a feeling that my final routine (which should be taken lightly - I'll add/subtract/replace exercises regularly) will look very little like this

You might want to add some nude pics, too, so we can help you monitor your progress. We want to be as helpful as possible.

Also, do pull ups early in the workout. They're much more difficult to do at the end.

 

[KaraBulut]

It's a good starting point, as it hits most of the major muscle groups.

A few notes-

1. If you're going to do biceps twice a week, you need to be sure to do triceps. The triceps muscle composes the larger portion of the upper arm, so you want to make sure you keep proportions. What I'd recommend is just focusing on biceps one day and triceps the other day as any presses or flys that you do are going to indirectly work biceps and triceps, so it's a litle redundant.
2. As some other posters have mentioned, flys and shoulder work in addition to the rowing will help add strength.
3. Are the rows that you're doing on a stationary machine or are you using a rowing machine that also works the legs?
4. Rethink what you're doing with "abs". Instead, think of it as working "core" in 4 areas- upper abs, lower abs, obliques and spine. If you're using the machine that I think you're using, you're working in one plane of motion that focuses only on the upper/lower abs. This doesn't get your obliques (which are the muscles in the side/flanks) and the muscles around the spine. There's some good videos for core here and here.
5. Something else that will help strengthen your core and help with balance is lunges. A stationary lunge and walking lunges are both things you can do anytime- at home, at the gym, when you're watching TV, etc. It's a great all-around leg exercise that doesn't overtax the joints and you can do them without just body weight or with barbells for additional work.

 

[treanir]

You might want to add some nude pics, too, so we can help you monitor your progress. We want to be as helpful as possible.

I bet you do.


@KaraBulut
1. biceps and triceps on alternate days, will do.
3. Cardio rowing machine should be possible, though I was planning on barbell rows.
4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
5. Lunges make me fall over. Noticed that last time I tried them.

 

[KaraBulut]

3. Cardio rowing machine should be possible, though I was planning on barbell rows.

Good.

Rowing machines are awesome- one of the best exercises out there. But it's an aerobic activity that kicks your ass if you try to do it on a weight day, so it would be better to do rowing on a lighter day or on a cardio day.

Barbell rows are fine to mix in with your regular workout.

4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
5. Lunges make me fall over. Noticed that last time I tried them.

That's why lunges are great. They work out the quads and glutes but it also points out if you've got a core weakness and a balance issue. Keep doing them- it gets a lot easier as your lower back and butt get stronger.

Strenghtening your core does give you a nice flat abdomen but it also helps avoid injury to the back. It's probably the most important part of a workout and it's the one that most people hate.

 

[treanir]

I love rowing machines. They give me the most intense cardio workout and there's something about the repetitive motion that set my mind in order.

Lunges... yeah, I'll keep trying them, at least in the BodyPump classes I'm doing once a week. Strengthening my core is a priority - noticed that in the first few lessons (first three lessons are with a personal trainer, who shows you exercises and gives you tips).

 

[palemale]

4. Yes, the core is still a difficult one for me. My gym has workshops where they show you how to train your core. I think I'll sign up for one. (the machine does focus on obliques as well)
5. Lunges make me fall over. Noticed that last time I tried them.

An easy way to work the core when you are starting out is to do barbell curls standing on one leg. Do first set on one leg, second set on other leg, than half on each leg on the third set. This will require you to activate your core while also working on your biceps. You could also do combination bicep curls into shoulder presses on one leg. As your balance improves, start to do them standing on one of the Bosu things (half inflated ball on hard, plastic base).

 

[treanir]

An easy way to work the core when you are starting out is to do barbell curls standing on one leg. Do first set on one leg, second set on other leg, than half on each leg on the third set. This will require you to activate your core while also working on your biceps. You could also do combination bicep curls into shoulder presses on one leg. As your balance improves, start to do them standing on one of the Bosu things (half inflated ball on hard, plastic base).

I can just see myself falling over while doing that.

But I'll give it a go, thanks!

 

[palemale]

I can just see myself falling over while doing that.

But I'll give it a go, thanks!

Incidentally, I didn't mean to suggest doing these exercises in place of crunches and other typical core exercises. These should be in addition to other core exercises.

I also box, which is great for cardio, as well as back and shoulders. Incredible aerobic exercise.

Oh, while doing the one-legged exercises, you don't lose any points if you put your foot down to prevent yourself from falling over.

 

[treanir]

Oh, while doing the one-legged exercises, you don't lose any points if you put your foot down to prevent yourself from falling over.

lol thank heavens!

Combining muscle groups in the same exercise is always good. Efficiency for the win!

 

[codeerror]

I'll just throw in my current regime, for comparison.
I try to exercise every other day. Restitution is key to progress.

Day 1 :
Squats
Knee extensions
Bench press
Dips
Shoulder press (military press)
(Maybe)Tricep cable pushdown/French press

Day 2:
Deadlifts
Chin-ups
Rowing
Pulldowns
Reverse flys
(Maybe) Biceps curl

I've found this to work pretty good. I alternate ets and reps, 3 weeks of 3x8-10 and then 2 weeks of 5x5. Not doing specific triceps and biceps exercises has really helped my arms grow. I guess I don't need much of the isolation exercises. That's individual however.

I would also suggest adding pics (don't have to be nude, but that would certainly bump your views up). It's easier to see how balanced your program is for your body when you can see the results.

Good luck!
*Subscribes to post*

 

[treanir]

I would also suggest adding pics (don't have to be nude, but that would certainly bump your views up). It's easier to see how balanced your program is for your body when you can see the results.

Good luck!
*Subscribes to post*

Thanks mate.

I have a 'before' pic, but I don't really feel comfortable posting them on a public message board. I also measured my body, my weight and fat% before I started.

A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?

 

[codeerror]

A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?

Variation is the number one reason, you don't want the body to settle into a routine. When I do 5x5 I lift heavier weights than I do when I lift 3x8. I've learned that this lowers the risk of injuries, and keep you from overtraining.

 

[palemale]

A question for you: why do you switch your sets/reps every few weeks? Variation or is there a more specific reason?

I work out with a personal trainer. Every week is different. We always do upper body and lower body, but always different exercises. The only real constants are variations of push-ups and pull-ups. I do those every week with him. I am very happy with the results. If you always do the same exercises, you're bound to miss something.

 

[treanir]

I was already planning on switching around the exercises, but I hadn't considered switching set/rep amounts. Good thing to keep in mind.

 

[KaraBulut]

Variation is the number one reason, you don't want the body to settle into a routine. When I do 5x5 I lift heavier weights than I do when I lift 3x8. I've learned that this lowers the risk of injuries, and keep you from overtraining.

And there's some research that supports that when it comes to exercise, keeping the muscles guessing by making subtle changes to the routine triggers a bigger response.

This is true of doing variable intensity cardio. It's also true of making changes to your lifting routine periodically.