Questions about my routine - Exercise & Fitness Message Board

oahuboy57 · 04-28-2003, 01:38 AM

I just had a few questions about what I have been going through so far during my first 4 months of lifting.

At this point after 4 months I am doing this routine

mon
squats 10x3 (100lbs)
leg extensions 12X3 (40)
shrugs 10x3 (100)
shoulder presses 10X3 (35)
Bent over rows 10x3 (70)
one arm dumbell rows 10x3 (40)
Crunches/reverse crunches

wed
flat bench 10x3 150lbs
incline press 10x3 (80)
tricep extensions 10x3 (35)
skullcrushers 10X3 (30 lbs)
barbell curls 10x3 (60)
21's 3x10 or concetration curls 21's 25lbs concentration curls 25 lbs

fri
squats 10x3 (100lbs)
leg extensions 12X3 (40)
shrugs 10x3 (100)
shoulder presses 10X3 (35)
Bent over rows 10x3 (70)
one arm dumbell rows 10x3 (40)
Crunches/reverse crunches

sun
flat bench 10x3 150lbs
incline press 10x3 (80)
tricep extensions 10x3 (35)
skullcrushers 10X3 (30 lbs)
barbell curls 10x3 (60)
21's 3x10 or concetration curls 21's 25lbs concentration curls 25 lbs

I am currently 5'8 168 lbs. When I first stated working out I wanted to get really big. (I started with a flabby body at 158lbs). I now would like to be really cut but maybe get just a bit bigger in the mass department although my size now is not too bad. I was just wondering, should I change anything in my workouts to get more cut. I am not doing any cardio really but I have to walk aolot during work. I just would like to know if i should be lifting more or adding more reps per exercise. (I have the amount of weight i lift currently along side my routine exercises)

Also I am not doing squats at 100lbs of 3 sets of 10 reps. (I dont have a squat rack at home) is this decent enought to work my glutes and quads. Any help is appreciated, thanks...

oahuboy57 · 04-28-2003, 01:45 AM

"for the last sentence i ment a am now doing squats"

also I woul d really like more size a definition in my chest since I have added the incline bench to my work outs i have seen more definition. I was jusst wondering should i add incline flies to my workout to work the inner chest or are the two chest exercisees iam am doing currently enough?

hagur · 04-28-2003, 05:04 AM

I would add incline flies to your workout, yes.

Then you'll have 3 fine chest exercises, flat bench, incline press and flies.

Sounds good to me.

About adding more reps per exercise - No, I don't think you should do that. 10 reps is really more then enough, it's even too much. I'd stick with 6-8 reps (of course you should up the weight when doing fewer reps), which is better suited to gain size.

About the squats. You ask if 10x3 at 100lbs is enough to work your glutes and quads. Does it feel like enough to you? I know it would not be nearly enough for me (not meaning to brag). What I mean is ... if you can easily do 10 repetitions 3 times, then the weight is clearly not heavy enough. To build size/strength, you must be overloading the muscles. Since you can already do 10 reps for 3 sets, I'd increase the weight, if possible.

Good luck!