Here is a question from the email inbox. Thanks motts for the feedback. I hope you enjoy the weight lifting routine.
I’m planning to switch to a split when the new school year starts. Problem is that the weight training class is around 40-50 minutes long. So I drafted out a workout accordingly. How does it look?
Mon: Chest
Tues: Back
Wed: Legs, Calves
Thurs: Shoulders, Triceps
Fri: Biceps, Traps, Abs
Mon:
2×8 BB Flat Bench
2×8 DB Incline Bench
2×8 Flat DB Flies
2×8 Pec Dec
Tues:
2xF Pull Ups
2×8 Deadlifts
2×8 BB Row
2×8 Lat Pull Down
Wed:
2×8 Squats
2×8 SLDL
2×8 BB Standing Calf Raise
2×8 Machine Standing Calf Raises
Thurs:
2×8 Overhead Press
2×8 Rear DB Flies
2×8 Skullcrushers
2×8 Pushdowns
Fri:
2×8 Reverse Curls
2×8 Incline DB Curls
2×8 DB Shrugs
2×8 Weighted Decline Sit Ups
I’ll switch between DB and BB every week. Reason for 2×8 is for time. Like I said this is my first time making a weight lifting routine so there’s probably a lot of errors.
Thanks, motts
- 5 days a week on weights is unnecessary in my opinion. For muscle growth, your body needs rest and recovery time. So tearing down your muscles 5 days a week and only really resting 2 days isn’t enough time in my opinion for optimal muscle growth. I would go with a 4 day weight lifting routine. That extra day of rest will be great. Your Friday can be just added into other days that work that same motions.
- Your split could be better too. This also has to do with the rest and recovery time between each muscle. With back and leg day next to each other, you’re not going to give your muscles enough time to rest. Deadlifts and squats are your two most draining exercises if you do them correctly. You want to have as much space between these guys as possible.
- I would say don’t bother switching from dumbbell to barbell each week. You want to have muscle progress, and you can’t tell if your doing the right things unless we can measure this progress. By switching from dumbbell to barbell you’re strengthening them both but hindering how fast your strength could go up if you just focused on one. For maximum muscle growth, the barbell will be your best friend. Dumbbellss are good for sculpting. You have to gain a lot of muscle before it will look good sculpted.
I would go 3 sets of 8 too. I just don’t think 2×8 is enough, after you’ve been training a while.
Here is what I would make your weight lifting routine too:
Monday (Chest, Biceps)
Bench Press
Incline Bench Press
Preacher Curls, DB Curls, or Normal Curls
DB Flies (optional)
Tuesday (Legs and Abs)
Squats
Straight Leg Deadlifts, Glute Ham Raisers, or Good Mornings
Calf Raises (I usually do 3×20 just because my calves are stubborn)
Weighted Situps
Thursday (Shoulders and Triceps)
Seated DB Overhead Press
Weighted Dips
Lateral Raises
Skull Crushers
Friday (Back and Traps)
Deadlift
Wide Grip Chins
Bent Rows
Shrugs
All exercises 3×8. Try it out. If you eat big, you will get great results with this weight lifting routine.
You can get great muscle building routines with No Non-Sense Muscle Building. It’s a great program to help develop that perfect body you’ve been wanting.
Travis
Great response to this question! It’s so important to give the muscles worked, time to recover & adapt, thereby making them stronger. Rest is key!
That’s right. A lot of people don’t realize how important rest is for results.
Hey – nice blog, just looking around some blogs, seems a pretty nice platform you are using. I’m currently using Wordpress for a few of my sites but looking to change one of them over to a platform similar to yours as a trial run. Anything in particular you would recommend about it?
thanks for the compliment. I liked to go with a magazine looking layout. Wordpress offers so many, its really helpful. If you know any HTML or CSS or can make it look really nice. I usually make small tweaks to make it my own. It works out nice for me.