My Routine? Good enough?

[Matrix0978]

Here is my weekly routine.... I about 15, been going gymnastics since i was 3, quit a while ago. So im built. Ive just been out of it. Im 5'6'' 128 lbs.

Monday: Quads and Calves

-Lacrosse for 2 hours

-Barbell Squats - 5 sets of 12

-Barbell Lunge - 4 sets of 8

-Standing Barbell Calf Raise - 4 sets of 10

Tuesday: Chest and Abs

-Lacrosse 2 hours

-Bench press 4 sets of 12

-Butterflies 4 sets of 8

-Knuckle Push-ups 3 sets of 15

-Knee-ins 2 sets of 10

-V-Ups 2 sets of 15

-Hanging leg raises with weight 2 sets of 15

Thursday: Arms

-Hammer Curls 3 sets of 10 (each arm)

-Barbell Curls 2 sets of 10

-Bench dips 2 sets of 10

-Close hand push-ups 15 reps.

-Palms down wrist curl 2 sets of 10

-Palms up '' '' '' '' '' ''

-Weight pinch 3 times

Saturday: Running

-Lacrosse 2 hours in the morning

-Run up a mountain (to tooth rock we call it)

About 4 miles.

Any good?

[SevenStar]

good is a relative term... we don't know what you're trying to accomplish - your workout out may me good for something that you aren't trying to achieve. What is your goal?

However, right off the bat, I notice a lack of back, shoulder and lat work.

[Matrix0978]

Well im just trying to get an over all more muscular. ive been out of the work out rountine for a while so im trying to get into the groove

Yeah, I need shoulder and Lat work. Im probably going to fit some excersises on wednesday for that.

[Matrix0978]

Also, is it good to work out your whole body every other dday, or seperate your muscles our during the week like i did above?

[ninjanurse]

Just make sure you are getting enough carbs for energy so that your body doesn't resort to metabolizing muscle tissue. You must be buring calories like crazy!!!

[glockmeister]

Where is your back and shoulder routine?

If you do bench, it helps to have a good back because your lats act as stabilizers when you bench, also would help to do shoulder work as well. week back and shoulders will eventually cause you to risk injury when you start benching heavy.

I wouldnt donate a whole day to just arms, I would throw in tricep work when I do chest and biceps on back day, you might wanna turn your arm day into a back day..Never neglect your back. I made that mistake a long time ago.

[Matrix0978]

Ok. Why wouldnt i want to dedicate one day to all arms?

[glockmeister]

If you are trying to put on mass, then it would be better to work out a large muscle group. Spending a whole day on arms would be a waste since bi's and tri's are small muscle groups. You must remember that these groups already get hit pretty hard when doing back and chest work. Bench presses work your triceps at the same timeas your chest, so you could throw some tricep excersizes in at the end of your chest routine.

Your biceps get hit well when doing heavy back work such as barbell rows, dumbell rows, powercleans, and bis and forearms get hit hard with deadlifts and t bar rows as well..so would be well to do some curls at the end of your back day.

If, you are lifting for gaining strength, alot of the same rules apply, your strenght comes from your core mostly at least in terms of functional strength.

You working your arms alone isnt going to add alot of overall strenght, if each of your three days consisted more of

day 1 chest with bench being primary excersize.

Day 2: back, with deadlift being primary exersize

day 3 legs with Squats being primary excersize. you will gain functional strength and size both and you can throw in your isolation exersizes as you see fit, but to spend one of these three days working only arms, in my opinion would be a waste of a workout day when with the big three, you are hitting so many more muscle groups at once.

[Matrix0978]

Ok thanks.

[AnonymousOne]

Its better to do weights for your whole body at least twice a week, with the eventual goal of complex training.

I am a great believer in running 3-4 times per week in the mornings and on alternate mornings to do interval training .. that is sprints and plyometrics combined. The martial artist needs to develop anaerobic theshold levels.