The big "Evaluate My Routine" thread

u want bigger bicepz?

do squatz bro

leg press, squats give u weak knees

Do you want the guy to stop growing?

Hey all

I'm returning to the gym later this summer and wanted to get a well round idea of the kind of routine to be aiming for.

I will have not worked out intensely for about 2 years and previous to that I was a regular of free weights and cadio (mostly running).

I want to get back into it all and wish to be far more focussed than before as I used to make improvements but it was slower and less structured than could be expected.

I was initially thinking of a routine of: Back(deads etc), chest, legs, res, back, chest, legs, rest...

Any input is appreciated

Are you doing arm work on chest and back day? If so, looks fine but you should go into more detail on what exercises.

3x5 front squats
3x5 bench press
3x5 vertical row
3x5 leg extensions
3x5 seated leg curls
3x5 bicep curls

I could probably do with some advice so might as well post..

Should mention that I'm a rower, so my aims include cardio, but looking to include more weights to increase some muscle mass.

Cardio:
2.5km jog/run
Rowing (depends on at what point during the racing season it is, but currently it's 5km gentle pace, followed by 1km race pace)
5-10km cycle (depending on how lazy I'm feeling)

Weights: (this is where I'll need some advice..)
3x5 front squats
3x5 bench press
3x5 vertical row
3x5 leg extensions
3x5 seated leg curls
3x5 bicep curls

Misc:
3x15 sit-ups


There isn't an order to this workout though except that I usually start with purely cardio before going onto weights


Any advice/constructive criticisms?

Do you mean this by vertical row?
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
If so you need a more back focused exercise in there

You do it all how often? If you go do that all 3 times a week then it's likely over kill and you'd be as well splitting it in half and alternating.

Really you'd likely be better doing a set program rather than making up something yourself. West Side for Skinny Bastards is the only one I know of designed for people who do a fair bit cardio. I'm doing it myself just now but I'm still fairly undecided about it.

Do cardio after weights, you're fatigued after doing cardio therefore you are more prone to injury and you're not maximising the use of your energy in your lifts.

Yeah that's what I meant
Do you have any recommendations for back focussed exercises or should I just go google something?

I make a point to go 3 times a week, don't always do all the weights but have been trying to so far.

I'll have a rethink then.. probably set it so that one day is purely cardio, one integrated and the final is purely weight based

I'll also google that workout plan at some point when my internet isn't crashing all the time


Cheers, will swap the two around from now on


So based on you both, I'm thinking of now doing

Cardio day (monday):
4-5km jog/run
2x6km row (5min break inbetween)
15km cycle

Integrated day (wednesday):
3x5 front squats
3x5 upright row
3x5 bench press
3x15 sit-ups
1km jog/run
5km row
5km cycle

Weight day (friday):
3x5 front squats
3x5 upright row
3x5 bench press
3x5 leg extensions
3x5 seated leg curls
3x5 bicep curls
3x5 lat pull downs
3x10 pull ups (to be increased to 3x15 pull ups over time)
3x15 sit-ups

Yeah that's what I meant
Do you have any recommendations for back focussed exercises or should I just go google something?

I'll have a rethink then.. probably set it so that one day is purely cardio, one integrated and the final is purely weight based

http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
pretty much the standard back lift



I meant more splitting the weights rather than splitting the weights and cardio. I'd say more:

Cardio day (monday):
4-5km jog/run
2x6km row (5min break inbetween)
15km cycle

Integrated day (wednesday):

upper body:
3x5 lat pull downs or 3x10 pull ups (to be increased to 3x15 pull ups over time)
3x5 bench press
3x5 upright row
3x5 bent over row
3x5 bicep curls
3x15 sit-ups (progress to weighted)

1km jog/run
5km row
5km cycle

Weight day (friday):

lower body:

3x5 front squats
3x5 leg extensions
3x5 seated leg curls
1x5 deadlift

3x5 side bends

You will just get fat if you try and bulk on 1-2 isolation exercises. There isn't much of a middle ground here, either you get your shoulders a tiny bit bigger with just shoulder isolation or you get really big all over with a proper routine.