new Routine People

**lukegraves** · 17-03-2009 04:12 PM

hi i need a new routine and i dont really know what to do on my own so i need ur help please, i want to do :

sunday-back
Monday-legs
tuesday=chest
wednesday-cardio or squash
thursday-shoulders
friday-arms

that is the days i am thinking of training and the body parts i just dont have a clue about what exercises to do and how long for ,so please if anyone has any ideas please help me
much much appreciated

**Nicholars** · 17-03-2009 05:08 PM

Hello m8,

Why dont you try doing 2 upper body days and one leg day instead of splitting it up into seperate days, I have tried quite a few routines and found that you get a lot better gains if you do something like push/pull/legs as opposed to splitting it up like you have. If you keep to about 4 or 5 compound exercises with about 3-4 sets for each and put maximum effort into each set you should do well. Doing loads of little isolation exercises for one body part at a time is not going to encourage your body to release things like growth hormone, testosterone etc. and you wont grow very fast...

Make sure you do Squats, Overhead press, Bench Press, Cable/machine rows, Pull ups, Chin ups and Deadlifts if you dont have lower back problems like me...

And also try and put all your effort into about 15 sets and dont spend more than an hour in the gym.

**kalmis** · 17-03-2009 06:29 PM

How's your training history? Have you tried 5x5 stronglifts?

**lukegraves** · 17-03-2009 09:45 PM

ive already done 5x5 routine and it worked but i think i will do better myself working each muscle on different days because if i do say ,,chest and triceps on the same day my benchpress is hard and takesa lot of energy and therfore i can barely even do any tricep exercies e.g. rope pressdown so i want to do the workout on each day for each muscle ,please sum 1 give me some exercises for my workout please please :d

**Nicholars** · 17-03-2009 09:53 PM

Bodybuilding.com - #1 Exercises Guide - Over 300 Exercises!

Well theres a list of loads of exercises to choose from!

**Martin Brown** · 17-03-2009 09:56 PM

No disrespect intended here but the split may not be very relevant for you and that may be why no-ones been throwing exercises your way.

TBH if you don't know what exercises work what muscles then it really isnt the kind of training you need right now.

Just saving you years of doing it wrong!

**dope540** · 17-03-2009 10:03 PM

agree with martin.

there must be a purpose to training.

**lukegraves** · 17-03-2009 10:23 PM

well ofcourse theres a purpose i want to get bigger musscle wise and get definition and look good thats a purpose , i just dont enjoy doing 5x5 routines that don't seem to have an effect on my body after doing it for 8 weeks

**DerMeister** · 17-03-2009 10:29 PM

Quote

Originally Posted by lukegraves

well ofcourse theres a purpose i want to get bigger musscle wise and get definition and look good thats a purpose , i just dont enjoy doing 5x5 routines that don't seem to have an effect on my body after doing it for 8 weeks

Whats your diet like?? Its just I have been doing the stronglifts 5x5 for about 2 months now and I have noticed an effect on my body, especially my legs from the heavy squatting. But I would stick with it and work on the strength aspect of training, then maybe switch to something different.

**lukegraves** · 17-03-2009 10:33 PM

my diet isnt really that good i have shakes every now and again when i buy them but when i run out i dont get a new load straight away whenever i can be bothered i try to get a good intake of carbs and protein but im only 16 living with my parents so the only protein i get during the week is stuff like ham and tuna in packets and tuna mayonaise but at weekends they buy fresh chicken , and in terms of carbs we have brown bread and brown barmcakes,but i rarely have say brown rice and stuff like that ,do u think my diet is what is holding me back ?