1x per week vs 2x per week

bigjay12 · Aug 4, 2008

which routine do you think would be more effective..
stats:
18 yrs
5'4"
145 lbs
7% bf

Routine #1:
Monday- Chest, Calves, Abs
Flat DB Press - 3 sets of 6-8 reps
Incline DB Press - 3 sets of 6-8 reps
Flat DB Fly - 3 sets of 10, 8, 6 reps
Dips - 3 sets of 15, 10, 8 reps
DC Protocol for calves
5 sets of crunches of 25 reps each set
5 sets of vertical bench crunches 25 reps each set

Tuesday- back
Chin ups - 3 sets of 8-10 reps
Deadlift - 2 sets of 4-6 reps
Barbell Row - 3 sets of 6-8 reps
T-Bar Row - 2 sets of 8-10 reps
Close Grip Pulldown - 2 sets of 8-10 reps

Wednesday - Rest

Thursday - Delts, Trap, Abs
DB Press - 3 sets of 6-8 reps
Lateral Raises - 3 sets of 8-10 reps
Seated Rear Raises - 3 sets of 8-10 reps
Barbell Shrugs - 3 sets of 6-8 reps
Abs

Friday - Upper arms
Barbell Curl - 3 sets of 10,8,6 reps
Alt. DB Curl - 3 sets of 8-10 reps
Incline Curl - 3 sets of 10 reps
Decline Close Grip Press - 2 sets of 6-8 reps
Skull Crushers - 2 sets of 6-8 reps

Saturday- thighs, abs
Squat - 4 sets of 10,8,6,4 reps
Legs Press - 3 sets of 8 reps
Front Squat - 10 reps
Straight leg DL - 4 sets of 10 reps
abs

or

Monday-Chest, back, abs,calves
Flat DB Press- 3 sets of 6-8 reps
Flat Fly - 3 sets of 10,8,6 reps
Chins - 3 sets of 10 reps
DL - 2 sets of 4-6 reps
Calves
Abs

Tuesday: Delts, Upper arms
Shoulder DB Press - 3 sets of 6-8 reps
Incline Rear Raises - 3 sets of 8-10 reps
Barbell Curls - 10,8,6 reps
Incline Curls - 3 sets of 8-10 reps
Delcine Close grip - 2 sets of 6-8 reps

Wed - rest

Thursday - chest, back, abs
Incline Press - 3 sets of 6-8 reps
Dips - 3 sets of 15,10,8 reps
Barbell row - 3 sets of 6-8 reps
T-bar row - 2 sets of 8-10 reps
close grip pulldown - 2 sets of 10 reps

Friday - delts, traps, upper arms
Side Laterals - 3 sets of 8-10 reps
DB Curls - 3 sets of 8-10 reps
Skull Crushers - 2 sets of 6-8 reps
BB Shrugs - 3 sets of 6-8 reps

Sat - Thighs ,abs

VTliftVT · Aug 4, 2008

i believe that would highly depend on your goals....

Big Bapper · Aug 5, 2008

bigjay12 said:
which routine do you think would be more effective..
stats:
18 yrs
5'4"
145 lbs
7% bf

Routine #1:
Monday- Chest, Calves, Abs
Flat DB Press - 3 sets of 6-8 reps
Incline DB Press - 3 sets of 6-8 reps
Flat DB Fly - 3 sets of 10, 8, 6 reps
Dips - 3 sets of 15, 10, 8 reps
DC Protocol for calves
5 sets of crunches of 25 reps each set
5 sets of vertical bench crunches 25 reps each set

Tuesday- back
Chin ups - 3 sets of 8-10 reps
Deadlift - 2 sets of 4-6 reps
Barbell Row - 3 sets of 6-8 reps
T-Bar Row - 2 sets of 8-10 reps
Close Grip Pulldown - 2 sets of 8-10 reps

Wednesday - Rest

Thursday - Delts, Trap, Abs
DB Press - 3 sets of 6-8 reps
Lateral Raises - 3 sets of 8-10 reps
Seated Rear Raises - 3 sets of 8-10 reps
Barbell Shrugs - 3 sets of 6-8 reps
Abs

Friday - Upper arms
Barbell Curl - 3 sets of 10,8,6 reps
Alt. DB Curl - 3 sets of 8-10 reps
Incline Curl - 3 sets of 10 reps
Decline Close Grip Press - 2 sets of 6-8 reps
Skull Crushers - 2 sets of 6-8 reps

Saturday- thighs, abs
Squat - 4 sets of 10,8,6,4 reps
Legs Press - 3 sets of 8 reps
Front Squat - 10 reps
Straight leg DL - 4 sets of 10 reps
abs

or

Monday-Chest, back, abs,calves
Flat DB Press- 3 sets of 6-8 reps
Flat Fly - 3 sets of 10,8,6 reps
Chins - 3 sets of 10 reps
DL - 2 sets of 4-6 reps
Calves
Abs

Tuesday: Delts, Upper arms
Shoulder DB Press - 3 sets of 6-8 reps
Incline Rear Raises - 3 sets of 8-10 reps
Barbell Curls - 10,8,6 reps
Incline Curls - 3 sets of 8-10 reps
Delcine Close grip - 2 sets of 6-8 reps

Wed - rest

Thursday - chest, back, abs
Incline Press - 3 sets of 6-8 reps
Dips - 3 sets of 15,10,8 reps
Barbell row - 3 sets of 6-8 reps
T-bar row - 2 sets of 8-10 reps
close grip pulldown - 2 sets of 10 reps

Friday - delts, traps, upper arms
Side Laterals - 3 sets of 8-10 reps
DB Curls - 3 sets of 8-10 reps
Skull Crushers - 2 sets of 6-8 reps
BB Shrugs - 3 sets of 6-8 reps

Sat - Thighs ,abs

Way to much, going by your body weight and age I would say a simple 3 day a week push pull workout routine giving each body part a full 7 days rest before you train it again would work wonders. Try to remember you are only at the gym to start the muscle building process. Its when you are resting and giving your body good nutrition that is when you grow.

How does this sound,
Monday : chest, front delts, side delts, triceps and abs

Wednesday : Quads, hamstrings and calfs

Friday : back, rear delts, traps and triceps.

Very good post by the way, welcome to professionalmuscle.

Respect.

healthfreak79 · Aug 5, 2008

Hey Big Bapper you have triceps twice, im sure on friday you ment biceps?

Very good advice here what rep range do you like and amount of sets.

Big Bapper · Aug 5, 2008

Thank you for pointing that out.

You are correct biceps on day 3 not triceps. I would keep the reps low for upper body, say 6-10 per set. For legs say 15-20 to help get deep into those muscle fibers.

for the bigger muscle groups 3 sets 0f 3 exercises, smaller muscle groups 3sets of 2 movements.