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Is this an effective routine19233

savinperera123 private msg quote post Address this user
I workout at home only 3 days a week with a bench barbell and some dumbbells and i made this workout routine myself.I want to know if theres anything wrong with this


Monday
Ab training

Hacksquat 12x3
seated bb calf raise 10x3
BB bench press 10x3
Military press 10x3
Barbell row Overhand 10x3
Barbell curl 10x3
supinating db curl 12x3
close grip bench press 12x3
Tricep db extension 10x3

Wednesday
AB training

Hacksquat 12x3
Incline bench press 10x3
DB flyes 12x3
Db front raise 12x3
DB side raise 12x3
Deadlift 12x3
DB rows 10x3
db shrugs 12x3

Friday
Abs

Hack squat 12x3
DB calf raise 12x3
BB bench press 10x3
Under hand bb row 12x3
DB curls 12x3
Hammercurls 12x3
Tricep dips 12x3
skull crushers 10x3
BB wrist curls 15x3

I weigh 77KG right now with decent muscle
My Diet is :

Breakfast as soon as i wake up:200 grams of green gram clickable text

another meal after about 3 hours:w/ 3 whole eggs 200grams white rice and some salad

My postworkout and meal after another 3 hours :7 eggs whites 200grams rice and some fish or chicken

and my last meal would be 100 grams of samaposha http://www.myfitnesspal.com/food/calories/plenty-foods-samaposha-243927539

PS : when bulking i increase my intake of rice and when cutting i decrease
and Iam going to buy a nitro tech performance series whey isolate tomorrow to consume post workout

During workout days i increase a my rice too
Post 1 • IP   flag post
FiremanSi private msg quote post Address this user
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program
Post 2 • IP   flag post
savinperera123 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program
@FiremanSi deadlifts are there but no pullups and squats because i dont have a squat rack and a pull up bar
Post 3 • IP   flag post
savinperera123 private msg quote post Address this user
@FiremanSi I do hack squats instead
Post 4 • IP   flag post
Jsn3004 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program


Also what's up with the 10x3 for every single exercise? 10 sets of 3 reps?..Especially triceps extensions?
Post 5 • IP   flag post
savinperera123 private msg quote post Address this user
Quote:
Originally Posted by Jsn3004
Quote:
Originally Posted by FiremanSi
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program


Also what's up with the 10x3 for every single exercise? 10 sets of 3 reps?..Especially triceps extensions?
@Jsn3004 i did them with 12x3 s 2 months back so i changed it to 10x3
Post 6 • IP   flag post
Jsn3004 private msg quote post Address this user
Quote:
Originally Posted by savinperera123
Quote:
Originally Posted by Jsn3004
Quote:
Originally Posted by FiremanSi
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program


Also what's up with the 10x3 for every single exercise? 10 sets of 3 reps?..Especially triceps extensions?
@Jsn3004 i did them with 12x3 s 2 months back so i changed it to 10x3


Ok so what's up with the 10x3 for every single exercise? Why for every set do you only do three reps?
Post 7 • IP   flag post
savinperera123 private msg quote post Address this user
@Jsn3004 Quote:
Originally Posted by Jsn3004
Quote:
Originally Posted by savinperera123
Quote:
Originally Posted by Jsn3004
Quote:
Originally Posted by FiremanSi
No squats, heavy deadlifts, lunges, rdls or pull ups.
Terrible program


Also what's up with the 10x3 for every single exercise? 10 sets of 3 reps?..Especially triceps extensions?
@Jsn3004 i did them with 12x3 s 2 months back so i changed it to 10x3


Ok so what's up with the 10x3 for every single exercise? Why for every set do you only do three reps?


3 sets ..
Post 8 • IP   flag post
FiremanSi private msg quote post Address this user
@Jsn3004 I don’t think he realises it’s ment to be written WxSxR !!!
Post 9 • IP   flag post
frame private msg quote post Address this user
Too much push compared to pull, general rule is to stick to abt 1,6-2:1 pull:push ratio. Mobility work also is a must. Especially shoulder mobility if you serious about lifting and wsnt to train as long as you can over the years..
Post 10 • IP   flag post
savinperera123 private msg quote post Address this user
Quote:
Originally Posted by frame
Too much push compared to pull, general rule is to stick to abt 1,6-2:1 pull:push ratio. Mobility work also is a must. Especially shoulder mobility if you serious about lifting and wsnt to train as long as you can over the years..

@frame Hi can you point out the changes i should make
for the record i only have a barbell,bench (which i can do both incline and normal bench press) and 2 adjustable dumbells
Post 11 • IP   flag post
frame private msg quote post Address this user
@savinperera123 id suggest to just incorporate more pull movements compared to push and to buy resistance bands for shoulder/rotator cuff work. There is a lot of different pull movements..
Post 12 • IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@savinperera123 Read the "Routine Design for Dummies 1.0" thread at the top of the forum home page. Make sure you adhere to the basic principles explained there and you'll be fine. After reading, come back with any questions.
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