Routines are so subjective, I am not going to say that your routine is "wrong" but I think this might be better. By the looks of things you are only willing to hit the gym 3 days a week at this time. So we want to design a 3 day split routine to maximize recovery times and ensure that we cover the entire body over the 3 workouts.
Lets change it up to look something like this:
Mon: Chest & Back (3 exercises per body part)
Wed: Legs (2 compound movements, and an isolation exercise for your quads, hams, and calves (gastroc and soleus)
Fri: Shoulders, bis, tris (3 movements for shoulders, 2 for bis and tris)
Throw abs in Monday and Friday, 1-2 movements.
Your present routine is your classic "old school" approach. I have had great success with clients following the new approach I have outlined for you.
Re: New routine.......?
I've never really followed much of a routine....Just what everyone else was doing at the time. Right now I want to get started on 3 days a week since I've been out for two years.
I'll give your way a whirl!! For legs, I've got a squat machine and leg extensions but thats it. What else can I do for my legs since I really want to get them back in shape?
Edited by: reeforbust at: 7/5/06 21:55
Re: New routine.......?
sounds like you are working out at home, or your gym is hurting for equipment.
So if you are working out at home you can use your barbell or dumbbells and perform stiff legged dead lifts for your hams. Going lower with your squats will activate them more as will keeping your feet higher up on the sled of your leg press. Stiff legged deads are my fav though.
My local gym (only one in this small town) Has your general workout stuff, nothing great, so instead of paying $450 a year to workout there, I bought my own so I could do it when I wanted and buy what I needed.
I always do stiff legged dead lifts for stretching, I usually use a 10 or 20lb. dumbbell and just let the weight stretch my hams....So I guess I should up the weight and do low reps?
Re: New routine.......?
yes you should. Start to use it as an exercise as opposed to a stretch. This is a movement that you can go really heavy on, again I am not sure about your size but I USED to do them with 140lbs Dbs in each hand. I dont do them anymore due to a squating accident that sent me to the Emergency room with a herniated L5, collapsed lung and dislocated rib, good times. Needless to say my back was never quite the same after so its light weights for my leg training now a days
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