Is This a Good Strength Training Routine?

Volbeat98
Volbeat98 Posts: 5
in Fitness and Exercise
Hey.

I've been following a muscle building routine I created for a few weeks now, probably about three. It's an upper body lower body split, where I do my upper body workout every Monday and Thursday and a lower body workout every Tuesday and Friday, with cardio every Wednesday and the weekend off.

I switched up my workout, and started eating more, and I noticed I've gained a few pounds this month, especially since I got stricter with my previous workout. Now, I'm not sure if it's fat or muscle I'm gaining, but I don't notice myself getting any fatter or muscular...

I'm just wondering if this looks like a good workout.

UPPER BODY:
Bench Press 2 sets 10 reps
Standing Dumbell Curls 2 sets 10 reps
Lying Skull Crushers 2 sets 10 reps
Bent Over Row 3 sets 12 reps
Upright Row 2 sets 10 reps
Push Ups 3 sets 20 reps
Dumbell Hammer Curls 2 sets 10 reps
Seated Dumbell Extensions 2 sets 12 reps
Seated Shoulder Press 2 sets 10 reps
Close Grip Barbell Curls 2 sets 10 reps
Dumbell Bench Press 2 sets 12 reps

LOWER BODY/ABS

Squats 3 sets 10 reps
Crunches 2 sets 20 reps
Leg Lifts 3 sets 20 reps
Sit ups 2 sets 20 reps
Dead Lifts 2 sets 8 reps
Calf Raises 2 sets 10 reps

Just wondering if this will work, or if I have to adjust anything, or what have you.

Replies

  • Live4theLift
    Live4theLift Posts: 329
    Your back may be lacking. Stiff leg good mornings, hypertension, Shrugs, lat pulldown..... there are so many options.
  • Volbeat98
    Volbeat98 Posts: 5
    So adding shrugs would fix that?
  • MsDrJuris
    MsDrJuris Posts: 41
    No; shrugs work delts and traps, not the back.
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    Hey.

    I've been following a muscle building routine I created for a few weeks now, probably about three. It's an upper body lower body split, where I do my upper body workout every Monday and Thursday and a lower body workout every Tuesday and Friday, with cardio every Wednesday and the weekend off.

    I switched up my workout, and started eating more, and I noticed I've gained a few pounds this month, especially since I got stricter with my previous workout. Now, I'm not sure if it's fat or muscle I'm gaining, but I don't notice myself getting any fatter or muscular...

    I'm just wondering if this looks like a good workout.

    UPPER BODY:
    Bench Press 2 sets 10 reps
    Standing Dumbell Curls 2 sets 10 reps
    Lying Skull Crushers 2 sets 10 reps
    Bent Over Row 3 sets 12 reps
    Upright Row 2 sets 10 reps
    Push Ups 3 sets 20 reps
    Dumbell Hammer Curls 2 sets 10 reps
    Seated Dumbell Extensions 2 sets 12 reps
    Seated Shoulder Press 2 sets 10 reps
    Close Grip Barbell Curls 2 sets 10 reps
    Dumbell Bench Press 2 sets 12 reps

    LOWER BODY/ABS

    Squats 3 sets 10 reps
    Crunches 2 sets 20 reps
    Leg Lifts 3 sets 20 reps
    Sit ups 2 sets 20 reps
    Dead Lifts 2 sets 8 reps
    Calf Raises 2 sets 10 reps

    Just wondering if this will work, or if I have to adjust anything, or what have you.

    How long have you been lifting? why are you doing so many reps?
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member
    No; shrugs work delts and traps, not the back.

    lol
  • MsDrJuris
    MsDrJuris Posts: 41
    As far as upper body, I'd make one of those bench presses at an incline to work the chest muscles a bit differently, and I would put in another triceps exercise, like cable puldowns or dips or kickbacks or something. I'd also do something for the delts. When you want a bit more variety, you could also put some front and side raises.

    I also love Olympic lifting, but that's a long process. :)
  • MsDrJuris
    MsDrJuris Posts: 41

    How long have you been lifting? why are you doing so many reps?

    10-12 reps isn't too many, depending on her goals.
  • MsDrJuris
    MsDrJuris Posts: 41
    As far as lower body day, I'd try to incorporate some back training in there too. Agree with the previous poster about lat pulldowns and back extensions, and also recommend seated cable rows and bent one arm rows. As far as legs, maybe put in some lunges and leg press, and incorporate more sets of calf raises. You can also do isolations (even though I personally hate them) by doing the leg extension and leg curl machines.
  • Laces_0ut
    Laces_0ut Posts: 3,750 Member

    How long have you been lifting? why are you doing so many reps?

    10-12 reps isn't too many, depending on her goals.

    he asking about total volume.
  • ahmadfahmy
    ahmadfahmy Posts: 214 Member

    How long have you been lifting? why are you doing so many reps?

    10-12 reps isn't too many, depending on her goals.

    10-12 reps is not optimal for a strength training.
  • crandos
    crandos Posts: 377 Member
    Seems like alot of excercises for upper body in 1 session maybe splitting your upperbody with push/pull days so you have more intensity, energy to really focus on particular muscles.
    So Monday push - chest workouts just add extra set on the excercises you have already
    Tuesday - pull
    Wed - legs
    thur - push
    fri- pull

    Just my 2 cents.
  • Juelz2013
    Juelz2013 Posts: 33
    Your back may be lacking. Stiff leg good mornings, hypertension, Shrugs, lat pulldown..... there are so many options.

    I agree, was thinking the same thing!
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    No; shrugs work delts and traps, not the back.

    The traps would be considered part of your back.

    Also, as someone new to lifting save yourself the time and do not build your own routine. Your exercise selection doesn't make any sense. While they are rather decent lifts you selected, the whole programming and order doesn't make any sense...

    As suggested by another poster above, you'd be better off doing a - Push, Pull, Lower Body. You don't need to do all sorts of variations of different chest and shoulder movements... select the big movements and 2-3 assistance moves.
  • Volbeat98
    Volbeat98 Posts: 5
    I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
  • grantdumas7
    grantdumas7 Posts: 802 Member
    I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
    Doesn't mater if your friend is a "bodybuilder" the workout could be improved. It's not balanced. It doesn't make sense to 3 bicep exercises yet only 2 tricep, 2 back and worst yet 2 back exercise. Tris make up the largest portion of your arms so wouldn't it make sense to have more tricep exercises? Your back is one of the largest muscle groups so again wouldn't it make sense to have more sets?
    You should have equal amount of pressing movements with pulling movements, which you don't, unless you wan an unbalanced physique which could lead to injuries.
  • Volbeat98
    Volbeat98 Posts: 5
    Bench Press PUSH
    Standing Dumbell Curls PULL
    Lying Skull Crushers PUSH
    Bent Over Row PULL
    Upright Row PULL
    Push Ups PUSH
    Dumbell Hammer Curls PULL
    Seated Dumbell Extensions PUSH
    Seated Shoulder Press PUSH
    Close Grip Barbell Curls PULL
    Dumbell Bench PUSH

    5 pulling exercises, 6 pushing exercises. Not 100% even but it's not at all detrimental.
  • lj8576
    lj8576 Posts: 156
    Whats a good push pull routine for a beginner?
  • jaycbadass
    jaycbadass Posts: 325
    No; shrugs work delts and traps, not the back.
    do you know how far down the back your traps run? try mid to lower back, almost to the lat endings by your erector spinae
  • shyp1988
    shyp1988 Posts: 4
    No; shrugs work delts and traps, not the back.

    The traps would be considered part of your back.

    Also, as someone new to lifting save yourself the time and do not build your own routine. Your exercise selection doesn't make any sense. While they are rather decent lifts you selected, the whole programming and order doesn't make any sense...

    As suggested by another poster above, you'd be better off doing a - Push, Pull, Lower Body. You don't need to do all sorts of variations of different chest and shoulder movements... select the big movements and 2-3 assistance moves.

    THIS. Go to Bodybuilding.com, T-Nation, EliteFTS or some fitness site like those and you can get a more structured routine according to goals
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).
    5MJ00pt.gif
    OP, your program is terrible. Scrap it and pick out one of the well known programs. Don't make your own routine if you don't even know the very basics of lifting yet.

    For strength: SS or 5/3/1 are great options
    For hypertrophy: 5/3/1 BBB, HST, DoggCrapp, HST, and PHAT are great options
    You can search on T Nation to read more about these programs
  • SteveJWatson
    SteveJWatson Posts: 1,225 Member
    Echoed that you need to split the upper body days and possibly do more back/pull exercises.

    I would also try and order it so you do your compound lifts first and move onto isolation exercises later so that you can give the (physically more exhausting) compound lifts more of your available effort.

    I woudn't pay much attention to bi/tricep exercises either, they are pretty small muscles and you will work them as part of your compounds - perhaps just throw a couple of isolation exercises for each in at the end of your workout.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Echoed that you need to split the upper body days and possibly do more back/pull exercises.

    I would also try and order it so you do your compound lifts first and move onto isolation exercises later so that you can give the (physically more exhausting) compound lifts more of your available effort.

    I woudn't pay much attention to bi/tricep exercises either, they are pretty small muscles and you will work them as part of your compounds - perhaps just throw a couple of isolation exercises for each in at the end of your workout.

    yes
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    I'm not new to lifting. I've been lifting for two years. My plan has already gotten a green light from many of my friends, one of which is an actual body builder, so the order is fine. It's meant to give me 3 bicep exercises, 3 chest exercises, 2 back exercises, 2 shoulder exercises, and 2 tricep exercises for the upper body. And I put the compound exercises first since they're most important (bench press and squats).

    Also why ask for advice on your routine, then quickly defend it?
  • Joehenny
    Joehenny Posts: 1,222 Member
    Um why did you create a routine if you had no clue about lifting? Not sure if srs?
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Um why did you create a routine if you had no clue about lifting? Not sure if srs?

    It's okay, they know a bodybuilder.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    What was the question again?
  • Joehenny
    Joehenny Posts: 1,222 Member
    Um why did you create a routine if you had no clue about lifting? Not sure if srs?

    It's okay, they know a bodybuilder.

    XD!

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