Is this routine okay for muscle building and strength
I workout in my home so i have to limit my self a bit for exercises.
i did biceps and triceps workout for a year only so i have decided to work all muscles including lower body and upper body.So following will be my weekly schedule
Tuesday: Legs and chest
4 sets of squats with weights
1 set of 20 reps bulgarian split squats without weights.
2 sets of push ups.
2 sets of dips.
Wednesday: Shoulders and abs
4 sets of sitting barbell press
1 set of bicycle crunches
1 set of iron butterfly.
1 set of toe touches.
Thursday: Biceps and triceps
5 sets of concentration dumbbell curl
1 set of standing dumbbell curl.
4 sets of tricep dips
Biceps and triceps will be hit twice a week.i want to know your suggestion and advices.
Will my routine going to be okay.
Thanks in adnaves
edit:
my goal is to get muscular without adding fat.
regards,
Asd.
1 Comments
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This workout is OK, but not great.
You'll certainly see progress if you're just starting out, but likely you'll stall-out after a while.
Here's a rundown of some improvements you could make:
There's not quite enough volume. 9-10 sets per workout isn't usually enough. Aim for 15-20.
This is a bodypart-split.
Ideally, each muscle-group would get trained 2-3 times per week. Here, your quads get a workout once, whereas hamstrings are completely ignored. You should add a deadlifting day.
Too much isolation for your Bi's and Tri's. Biceps and triceps are rather small muscles and working them isn't going to be as efficient as working bigger muscle-groups. Don't do bicep curls, do pull-downs/pull-ups/rowing. Swap the tricep dips for bench-press. Do more squats and deadlifting, your body is a machine that needs to stay balanced.
This is a routine, you need a program. Look-up 'Starting Strength', 'Strong Lifts', or 'The New Rules of Lifting'. All of those describe a complete program (i.e. multiple routines, how to do them, how many repetitions, tempo, etc.) from just starting out, to how to progress once you've made it past the newbie-gains stage.
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