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    Is This a Good Strength Training Routine?

    Posts: 5
    edited January 29 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.

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    Replies

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

      lol
    • 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. :)
    • 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.
    • 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.
    • Posts: 3,750 Member
      show previous quotes

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

      he asking about total volume.
    • Posts: 214 Member
      show previous quotes

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

      10-12 reps is not optimal for a strength training.
    • 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.
    • 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!
    • 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.
    • 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).
    • 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.
    • 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.
    • Posts: 156
      Whats a good push pull routine for a beginner?
    • 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
    • Posts: 4
      show previous quotes

      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
    • 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
    • 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.
    • 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
    • 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?
    • Posts: 1,222 Member
      Um why did you create a routine if you had no clue about lifting? Not sure if srs?
    • 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.
    • Posts: 28,072 Member
      What was the question again?
    • Posts: 1,222 Member
      show previous quotes

      It's okay, they know a bodybuilder.

      XD!
    This discussion has been closed.

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