New weight rountine

[Arnoo]

Ok as of last week i finnaly got acces to a bench press machine thingy whatever you'd want to call it wich also has a leg press machine thingy attacked to it :P. Since then and last time i made a rountine i'v altered alot and here's my new routine. I'm doing this on thuesday, thursday and sunday only thuesday i dont do the stuff what i'v putted down under the line.

- 2 x 20 times Overhead Dumbbell Press
- 2 x 10 times Small Arm Circle with Dumbbell (5 forward, 5 backward)
- 2 x 15 Side Lateral Raise
- 2 x 20 Dumbbell Flyes while standing
- 2 x 15 times Dumbbell Bicep Curl
- 2 x 15 Dumbbell Squat
- 2 x 10 Stiff-Legged Dumbbell Deadlift
- 2 x 10 Standing Dumbbell Upright Row
- 2 x 10 Bent Over Two-Dumbbell Row
- 2 x 10 One-Arm Dumbbell Row
- 2 x 15 Seated Flat Bench Leg Pull-In
- 2 x 15 One Arm Dumbbell Bench Press
- 2 x 15 Goblet Squat

- Bending a stick with a spring 2 times
- 1 x 6 pulling out 2 springs attached to grips (pecs / bicep trainging)

----------------------------------------------------------------------------------------------------------------------------------
-1 x 20 Barbell Seated Calf Raise
-1 x 15 Butt Lift (Bridge)
-1 x 10 Leg Lift
-1 x 15 Leg Extensions
-1 x 15 Lying Leg Curls
-1 x 20 Dumbbell One Arm Triceps Extension
-1 x 20Lying Face Down Plate Neck Resistance
-3 x 6,5,3 Barbell Bench Press - Medium Grip
-1 x 10 Dumbbell Flyes
-1 x 20 Seated Dumbbell Palms-Down Wrist Curl
-1 x 20 Seated Dumbbell Palms-Up Wrist Curl
-1 x 15Flat Bench Lying Leg Raise
-1 x 25/25 Russian Twist with weights

What i need to know is

- would this be a good regime ?
- I'm not doing all these exercises till failure should i ?
- are there any important muscle groups being left out ?
- shoulder i switch some of the exercises for more effectice ones ?
- is it a good idea to do the stuff under the lines 2 times a week and the stuff above it 3 times ?

Also in the future i plan to add the following exercises wich ones should i replace for example instead of the dumbbell deadlift i want to do the barbell deadlift but i have to get some sort of mat first where i can drop the barbell if nescecary and going to build a power rack for the squat's and stuff.

Barbell Deadlift
Barbell Squat
Barbell Side Split Squat
Front Barbell Squat
Barbell Shoulder Press
Dumbbell Bench Press
Pullups

All comments appreciated :cool:

[Gary]

Currently you've got waaaaay to much volume. You need to concentrate on the big stuff first and then add in the rest when/if you need it.

What are your goals (muscle size/strength/fitness/fat loss etc) ?

[Arnoo]

strenght primarly and ye i know its alot but i got the time this takes me about 3,5 hours

[Frodocious]

If you want to increase strength, you need to drop the reps, drop the number of exercises and increase the weight you're lifting. Just because you're spending 3.5 hours doing a routine, it doesn't make it a useful routine - go for quality, not quantity!

[Arnoo]

isnt it benefictial for strenght up to a max of 20 reps (although i'm gonna lower the 20's to 15 or lower when i get heavier dumbells)

[Frodocious]

Not for max strength. 15-20 reps will train strength endurance. If you want to get stronger your better off using around 5 reps with a heavy weight.

[narcsarge]

Currently you've got waaaaay to much volume. You need to concentrate on the big stuff first and then add in the rest when/if you need it.

What are your goals (muscle size/strength/fitness/fat loss etc) ?
YEP!


And Frodocious has it too.

Unless you are training for a competition, most routines should be kept to around an hour. If your lifting heavy (to gain strength and size) I'd suggest only 2 or 3 exercises for each body part. 2 Compound and one isolation. If your training for extended time periods you are working for muscle endurance and not for strength...

[Arnoo]

so wich one's should i scrap then and what amount of sets and reps should i aim for

[narcsarge]

Ok as of last week i finnaly got acces to a bench press machine thingy whatever you'd want to call it wich also has a leg press machine thingy attacked to it :P. Since then and last time i made a rountine i'v altered alot and here's my new routine. I'm doing this on thuesday, thursday and sunday only thuesday i dont do the stuff what i'v putted down under the line.

- 2 x 20 times Overhead Dumbbell Press
- 2 x 10 times Small Arm Circle with Dumbbell (5 forward, 5 backward)
- 2 x 15 Side Lateral Raise
- 2 x 20 Dumbbell Flyes while standing
- 2 x 15 times Dumbbell Bicep Curl
- 2 x 15 Dumbbell Squat
- 2 x 10 Stiff-Legged Dumbbell Deadlift
- 2 x 10 Standing Dumbbell Upright Row
- 2 x 10 Bent Over Two-Dumbbell Row
- 2 x 10 One-Arm Dumbbell Row
- 2 x 15 Seated Flat Bench Leg Pull-In
- 2 x 15 One Arm Dumbbell Bench Press
- 2 x 15 Goblet Squat

- Bending a stick with a spring 2 times
- 1 x 6 pulling out 2 springs attached to grips (pecs / bicep trainging)

----------------------------------------------------------------------------------------------------------------------------------
-1 x 20 Barbell Seated Calf Raise
-1 x 15 Butt Lift (Bridge)
-1 x 10 Leg Lift
-1 x 15 Leg Extensions
-1 x 15 Lying Leg Curls
-1 x 20 Dumbbell One Arm Triceps Extension
-1 x 20Lying Face Down Plate Neck Resistance
-3 x 6,5,3 Barbell Bench Press - Medium Grip
-1 x 10 Dumbbell Flyes
-1 x 20 Seated Dumbbell Palms-Down Wrist Curl
-1 x 20 Seated Dumbbell Palms-Up Wrist Curl
-1 x 15Flat Bench Lying Leg Raise
-1 x 25/25 Russian Twist with weights

What i need to know is

- would this be a good regime ?
- I'm not doing all these exercises till failure should i ?
- are there any important muscle groups being left out ?
- shoulder i switch some of the exercises for more effectice ones ?
- is it a good idea to do the stuff under the lines 2 times a week and the stuff above it 3 times ?

Also in the future i plan to add the following exercises wich ones should i replace for example instead of the dumbbell deadlift i want to do the barbell deadlift but i have to get some sort of mat first where i can drop the barbell if nescecary and going to build a power rack for the squat's and stuff.

Barbell Deadlift
Barbell Squat
Barbell Side Split Squat
Front Barbell Squat
Barbell Shoulder Press
Dumbbell Bench Press
Pullups

All comments appreciated :cool:

Delete the bold red exercises. They are pretty much useless for what you're after.

If you have a barbel and dumbbells, you can make a much better routine.

Monday

Smith Machine Flat Bench
1 set x 10 reps (warm up)
3 sets x 6-8 reps

Weighted Dips
BW x 3 sets to failure


CLOSE GRIP FLAT BENCH (Gets the tri's real good too)
3 sets x 6-8 reps

TRICEPS
SKULL CRUSHERS
3 sets x 6-8 reps

That would take care of Chest and Tri's

WEDNESDAY Back and Bi's
Deadlifts
3 sets x 6-8

Pullups
3 sets x 6-8

DB Rows
3 sets 6-8

Standing BB Curls
3 sets 6-8

FRIDAY
Legs
Squats
3 sets 6-8

Calf Raises
3 sets to failure

Leg Curls
3 sets x 10-12 (I like mid range for hamstrings)
(you do abductor and adductor work as well)

Military Press
3 sets x 6-8 reps

ABS.

You can find a ton of exercises to switch out but make sure you stick w/ Squats, Deads, and Bench. I also love Military Presses but hey, that's just me....

[Arnoo]

Good stuff guys gonna turn down the reps increase the weight. Could someone explain why training over an hour is not ideal i do have the time for it so thats not the problem ;).

Narcsarge why delete the leg extensions and 1 arm dumbel bench press i found the latest awesome especially for training stability (support muscles), and the leg extensions seem to me like a nice Quadriceps training anything specific that makes it a bad excercise ? Also i dont have acces to a smith machine and heared some people saying that its the devil :P.

Also for the calfraises how about i replace my current ones with Standing Dumbbell Calf Raises. I really like the look of Skullcrushers i'l replace that for tricep extension. Going to add dips and pullups the moment i have something fixed i can do them on ;). I dont like the military press seems to injury risky for my taste.

[Gary]

I wouldn't worry about keeping it under an hour if you're going for strength gains. Just use the time to get adequate rest in between heavy sets. This way you'll get the most out of your big strong type 2b fast twitch muscle fibres, which are what you want to be hitting the most.

[narcsarge]

Good stuff guys gonna turn down the reps increase the weight. Could someone explain why training over an hour is not ideal i do have the time for it so thats not the problem ;).

Narcsarge why delete the leg extensions and 1 arm dumbel bench press i found the latest awesome especially for training stability (support muscles), and the leg extensions seem to me like a nice Quadriceps training anything specific that makes it a bad excercise ? Also i dont have acces to a smith machine and heared some people saying that its the devil :P.

Also for the calfraises how about i replace my current ones with Standing Dumbbell Calf Raises. I really like the look of Skullcrushers i'l replace that for tricep extension. Going to add dips and pullups the moment i have something fixed i can do them on ;). I dont like the military press seems to injury risky for my taste.

From all that I've read about heavy training, going beyond an hour has diminishing returns. Now, training for muscle endurance (a la MMA fighters) is another story and I have heard of those guys doing 2 hour circuits.

The reason I would dump leg extenstions is that they are basicly a useless exercise that place unnecessary stress on the knee joint. Squats, Leg Press, Lunges, Single Leg Presses are a better choice IMO. One arm dumbell presses seem a bit "gimicky" when you could do plain old DB Presses and get the same result.