Fresh Start

whitelightrider

Hey all,

Had my fitness test last week so here are the starting stats:
Height - 5 ft 7
Weight - 70Kg
BF - 18.9%

Goals - To add some mass and muscle, but also bring the bodyfat down.

Split routine plan:

Chest/Tri's
Shoulders/Bi's
Legs/Abs

Cardio :
Rower - 2000m in under 10 minutes
Bike - 7 min on level 7
Treadmill - 10 minute run starting at 10kph and going up .5 every 2 minutes.

So thats about it. If anyone has any advice or criticism then feel free to let me know.

greenmonster

First thing that sticks out there is a lack of a back workout. It is your back and legs size that make you look big, so leaving out your back is a massive oversight.
Secondly, I've tried all different splits and I find that working your triceps on chest day doesn't benefit your tri's as you may overwork them and/or neglect a proper workout on them due to fatigue. Some peoples arms will grow anyway, but not mine so I'm trying this split at the mo:

Mon: Chest + shoulders
Tues: Back + traps
Weds: off
Thurs: Legs
Fri: Bi's + Tri's
Weekend: off
(I do ab-work as my warm-up on tues and fri and calves on thurs or fri)

whitelightrider

greenmonster wrote:

First thing that sticks out there is a lack of a back workout. It is your back and legs size that make you look big, so leaving out your back is a massive oversight.
Secondly, I've tried all different splits and I find that working your triceps on chest day doesn't benefit your tri's as you may overwork them and/or neglect a proper workout on them due to fatigue. Some peoples arms will grow anyway, but not mine so I'm trying this split at the mo:

Mon: Chest + shoulders
Tues: Back + traps
Weds: off
Thurs: Legs
Fri: Bi's + Tri's
Weekend: off
(I do ab-work as my warm-up on tues and fri and calves on thurs or fri)

Sorry mate, posted the old routine!! This is the one that I've been following:
Chets/Tri's,
Shoulders/Legs,
Back/Bi's.

Im pushing it to make the 3 days in the gym so thats why the 3 day split suits me better. I have to admit that my tri's are well and truly shattered when Im doing chest. I also find that when doing chest that my tri's seem to fail when Im benching, which annoys tha hell out of me. Maybe I just need to build up my tri's more?

So going on your advice would I be better doing:
Chets/Shoulders,
Tri's/Legs,
Back/Bi's.

whitelightrider

Well I hit my cardio last night. 10 minute cycle, stretch out. 2000m row and then my interval run for 10 mins on the treadmill. And 8 minutes into my run my lovely, friendly shin splints hit my right shin again. FFS!!!!!!! Seriously starting to get me down. But what do I do??? Give up training and let it heal or go see someone about it? Is there anything a physio can do???

greenmonster

I find the back and biceps thing the same as the chest and triceps, the biceps tend to get over-worked on back day, so I'd actually go with:

Chest & Legs
Back
Bi's, Tri's & Shoulders.

As for the failing tri's while benching, try using a wider grip on the bar, it focuses more on the pectorals and neutralizes the triceps.
And maybe a skier or something with elliptical movements may help you keep your fitness levels up while taking out the impact on your lower legs.

Hope you find this helpful.