Routine help!?

[jack5r]

Ok well from my reading on sites like this i saw people saying that it was stupid to work out everyday as your muscles cant repiar and grow. Does this mean not 'working out' on the same muscle everyday or not working out everyday, at all...

Basicaly from my reading i set my self four work outs over the week:

Monday- Chest, shoulders, biceps, forearms
Tuesday- Legs, Back, Triceps, Abs
Wednesday- Off
Thursday- Chest, shoulders, biceps, forearms
Friday- off
Saturday- Legs, back, triceps, abs
Sunday- off

BUT THEN i looked at "Traps" program along with some others. They seem to be working out every single day pretty much but just working on one muscle region on that day.

WHICH IS BETTER? More muscles on one day but overall less work outs over the week OR working out everyday on a seperate muscle but working out basically everyday OR does it not really matter?

ALSO noticed that they were not doing the 6-8 or 8-10 with 3 sets thing i keep hearing but instead on some muscle areas. 30-20 with 8 sets. SO im confused now as to which one to be concentrating on?

[Matt58]

Well one thing I def would do is put triceps with chest/abs and switch bicep/forearms to legs/back day.

So it be like this:
Workout 1 - Chest/Shoulders/Triceps
Workout 2 - Legs/Back/Biceps/Forearms/Abs

When your doing chest/shoulder exercises like bench,incline,MP press, you're working the triceps indirectly. When doing back exercises like pullups,BB bent rows,etc. your hitting the biceps and forearms indirectly.

[jack5r]

How about this?

(i know iv left myself some obvious notes but i have only just learnt about weights this week lol so leaving myself directions)

OH and my reps are high because i currently only own two sets of weights. Getting more soon and joining a gym. BUT for now...

MONDAY:
Chest, Shoulders, Triceps, Abs:

Bench press (10-20 reps x 3 sets) - 2 min between sets (chest)
Rest 3 min
Lateral Raises (10-20 reps x 3 sets) – 2 min. Front, side, back (shoulders)
Rest 3 min
Incline/decline Bench Press (10-20 reps x 4 sets) 2 min (chest)
Rest 3 min
Military Lift (10-20 reps x 3 sets) 2 min (shoulders)
Rest 3 min
Dips (10-20 reps x 3 sets) (triceps)
Rest 3 min
Triceps Extensions (10-20 reps x 3 sets) 2 min (triceps)

8 minute abs work out:
Crunches x 30
Twist crunches x 20
Leg raises x 20
Leg straight crunches x 30
Pike raises x 25
V ups/scissors x 25
Crunches x 20
Knee ups x 20


TUESDAY:
Legs, Back, Bicep, Forearms:

Squats (15 reps x 3 sets) 2 min (Upper leg)
Rest 3 min
Calf Raises (30 reps x 3 sets) 2 min (lower leg)
Rest 3 min
Back ups (30 reps x 3 sets) (back)
Rest 3 min
Dumbbell Shrugs (Hold for 2 seconds as many as possible x 3 sets) (back)
Rest 3 min
Biceps curls (10-20 reps x 3 sets) – 2 min (biceps)
Rest 3 min
Forearm curls
Rest 3 min
Wrist/bicep Curls (15 reps x 3 sets) 2 min (forearms)


WEDNESDAY:
Judo for 1-2 hours



THURSDAY
Chest, Shoulders, Triceps, Abs:

Lateral Raises (10-20 reps x 3 sets) – 2 min. Front, side, back (shoulders)
Rest 3 min
Bench press (10-20 reps x 3 sets) - 2 min between sets (chest)
Rest 3 min
Military Lift (10-20 reps x 3 sets) 2 min (shoulders)
Rest 3 min
Incline/decline Bench Press (10-20 reps x 4 sets) 2 min (chest)
Rest 3 min
Dips (10-20 reps x 3 sets) (triceps)
Rest 3 min
Triceps Extensions (10-20 reps x 3 sets) 2 min (triceps)

8 minute abs work out:
Crunches x 30
Twist crunches x 20
Leg raises x 20
Leg straight crunches x 30
Pike raises x 25
V ups/scissors x 25
Crunches x 20
Knee ups x 20


FRIDAY:
Day off


SATURDAY:
Legs, Back, Bicep, Forearms:

Squats (15 reps x 3 sets) 2 min (Upper leg)
Rest 3 min
Calf Raises (30 reps x 3 sets) 2 min (lower leg)
Rest 3 min
Back ups (30 reps x 3 sets) (back)
Rest 3 min
Dumbbell Shrugs (Hold for 2 seconds as many as possible x 3 sets) (back)
Rest 3 min
Biceps curls (10-20 reps x 3 sets) – 2 min (biceps)
Rest 3 min
Forearm curls
Rest 3 min
Wrist/bicep Curls (15 reps x 3 sets) 2 min (forearms)

[Matt58]

Well you should do all the main compound lifts first. Like chest/shoulder/tricep day would look like this:

Bench
Incline Bench
MP Press
Lateral Raises
Dips
Tricep Extensions......I prefer narrow bench

But if you say that you've only been lifting for a week and just learning about lifting then you should probably try the beginners routine.

That routine:
Workout 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Workout 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Workout 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)