Weight Lifting Routine ... add more exercises.

[IHateMyJob2004]

Well, I have a simple routine that is mostly macro. Thinking of adding a few exercises each day. All exercises are in the 3 sets of 7/failure ballpark.

day 1)
Flat Bench Press (or slight incline)
Military Press
Lat Pull Downs (need better equipment ot get to the weight I should be using ... ie cage)
Arm Curls

day 2)
dead lift
Squats (need cage to do this though ... see below)
Toe Raises
Sit-ups (weight on chest)

day 3)
cardio


The question(s):
So far, getting most of the results that I was hoping. Want to hit a few more areas that I am not hitting though. I'm thinking of adding 1 or 2 exercises on days 1 and 2. Anything that can push me just enough towards buying a rack (for squats, etc) is appreciated ;-)

Jan 10, 2012:
I started at just over 230 pounds. 233 pounds of sake of discussion. Age 35. 6 foot tall.

Today:
Much stronger. Already seeing results. 228 pounds now. I dropped a few. But I did take my waist down 1".

Long term Goal:
Gain muscle mass and drop weight slowly. I am in no rush to loose weight. I want to hit 200 pounds at some point but if it is 2 pounds a month that is sufficient.

 

[douglasb]

I would switch it where you're not doing Bench and Military Press on the same day. That will allow you to go heavier on each, since they are on separate days. I would also add Wide-grip pull-ups and/or Bent-over Barbell Rows. Also laying triceps extensions ("Skullcrushers") or Rope pulldowns for your triceps. Maybe some shrugs for your traps, too.

 

[SociallyChallenged]

I would switch it where you're not doing Bench and Military Press on the same day. That will allow you to go heavier on each, since they are on separate days. I would also add Wide-grip pull-ups and/or Bent-over Barbell Rows. Also laying triceps extensions ("Skullcrushers") or Rope pulldowns for your triceps. Maybe some shrugs for your lats, too.

Shrugs for lats? Now how do the lats participate in a shrugging motion? Do you mean traps?

 

[douglasb]

Shrugs for lats? Now how do the lats participate in a shrugging motion? Do you mean traps?

Yes. Not sure why I wrote that. Brain fart.

 

[IHateMyJob2004]

douglas,

I'll add a few of those to my upper body day.

What are some good lower body exercises that I am omitting? I really feel like my hamstrings are missing out more than anything. That could just be less than perfect dead lift form though.

 

[KoolDrew]

Are you only working out 2x a week or are those workouts repeated later on in the week?

 

[douglasb]

If you are already doing squats and deadlifts, you might consider adding leg curls (either lying or seated) to your leg routine. Personally, I wouldn't split it up into "Upper body" and "Leg" routines, though. I would mix them, which would allow you to use more weight each workout, and give you better results more quickly.

I would do something like:

Day 1:
Squats
Bench Press
Bent Over Rows
Shrugs
Hanging Leg Raises

Day 2:
Overhead Press
Dead Lifts
Wide Grip Pull ups
Calf Raises
Triceps Extensions or Rope Pulldowns

Day 3:
Cardio
Sit Ups
Paloff Press

 

[IHateMyJob2004]

The 3 day cycle repeats with an occasional day off.

I think the leg curls are a good idea. I'll add those.

 

[IHateMyJob2004]

Was sick for a week. Bad cold, bad enough to not exercise. Just lifted for the first time today.

Strangely, I was also away on vacation while sick for 4-5 days and ate like crap. Somehow, I lost 2-3 pounds eating less than carefully. Small dinner, small lunch. mid-day snack. Big dinner (usually with carbs). Big bowl of ice cream at night. No exercise. And I lost weight? Maybe my metabolism has changed?

So, I did this tonight:
1) Flat Bench
2) Incline Bench (new)
3) Military Press
4) Arms curls
5) Shoulder shrugs (new)
6) lat pull downs

Today I finally maxed the lat pull down. Did 6 reps 3 times. I was afraid to since my equipment is rated at less than the weight I was using tonight. Best upper body workout I've had in a while. I will eventually add bent over rows.

Tomorrow I'll be doing lower body. I expect to add leg curls at a minimum.

 

[alkemyst]

instead of leg curls, i'd go stiff-legged dead lifts if you want more hamstring work.

 

[IHateMyJob2004]

instead of leg curls, i'd go stiff-legged dead lifts if you want more hamstring work.

I could do that but that exercise scares me. Never done it, but it looks like hell on your back. Form does not look tough to do correctly, it's just against everything I have ever been taught about lifting with the legs, not the back.

If I deadlift 210 pounds, what should I use for this to start? I can easily do more than 210. Just trying to build up to a a weight that I can do 3 or 4 sets of 6. need to be certain that my form is correct.

 

[SociallyChallenged]

I could do that but that exercise scares me. Never done it, but it looks like hell on your back. Form does not look tough to do correctly, it's just against everything I have ever been taught about lifting with the legs, not the back.

If I deadlift 210 pounds, what should I use for this to start? I can easily do more than 210. Just trying to build up to a a weight that I can do 3 or 4 sets of 6. need to be certain that my form is correct.

The point with straight leg deadlifts is that you have to maintain a neutral spine. Done correctly, you actually only move through rotation of the pelvis forward. You are NOT supposed to round your back on this.

 

[bossman34]

I agree with SC and alkemyst that straight-leg deadlifts are definitely preferable to leg curls. Between squats, deadlift, and straight-leg deadlift there really isn't any reason to do leg curls. Your hamstrings and glutes should get plenty of work with those lifts.

To add to SC's comment on keeping a neutral spine, you want to lower the bar as far as you can comfortably without rounding your back or going past parallel (your torso shouldn't go below horizontal) as this puts your back at a huge mechanical disadvantage and will eventually lead to injury. Also, your knees should have a slight bend in them throughout the movement (they shouldn't necessarily be straight)...maintain a slight bend. The bar should be about mid-shin at the bottom of the movement.

As far as other exercises, how about throwing in some walking lunges, step-ups/box jumps, bent-over rows, inverted rows (hang from a bar with feet on ground or bench so your body is parallel to ground), and push-up variations (normal, wide, narrow hand positions).

And pull-ups!! If these are still a challenge, use bands or an assisted machine to get you going.

I know you're trying to mix things up a bit, but in all honesty, you don't need a bunch of different exercises as long as your continuously challenging yourself with weight and reps. Squats, deadlift, push-ups, pull-ups, and sit-ups are all you really need to get ripped and strong. Throw in some sprints and jumps every week...even better!

 

[alkemyst]

I could do that but that exercise scares me. Never done it, but it looks like hell on your back. Form does not look tough to do correctly, it's just against everything I have ever been taught about lifting with the legs, not the back.

If I deadlift 210 pounds, what should I use for this to start? I can easily do more than 210. Just trying to build up to a a weight that I can do 3 or 4 sets of 6. need to be certain that my form is correct.

Lifting with your legs is for safety. If you are strong enough lifting from your 'back' isn't really an issue. Also lifting with your legs usually requires more focus on what you are lifting than just snatching it up quick and pulling something.

For stiff-legged deadlifts usually people end up doing around their 'curling' weight.

You want to do these slow and controlled, not quick and using momentum.

 

[KoolDrew]

The 3 day cycle repeats with an occasional day off.

I think the leg curls are a good idea. I'll add those.

So essentially you're doing an upper/lower split with each being hit 2x a week. This is fine, but I'd probably change up the days a bit. For example instead of doing Squats and Deadlifts on the same day, do squats on one day and deadlifts on the other. This will also allow you to have a bit more variety while not overworking yourself on any individual session. You can incorporate different rep ranges as well.

For example...

Upper: Heavy Horizontal Pushing/Pulling

Bench - Anything from 3-5x5-8 here
Bent Over Row (new) - same
Military Press - higher rep range (3x8-12)
Pullups/Pulldowns - same

Can add a couple sets each for biceps and triceps at the end. You don't need too much here though, 1-2x10-15 would be plenty.

Your other day might look sort of the opposite...

Military Press - heavy
Weighted Chins - heavy
Bench - 3x8-12
Bent Over row - 3x8-12

Exercise substitutions can be made as well for the different days. Just stick with the same theme... one day is heavy horizontal pushing/pulling, the other is heavy vertical pushing/pulling. If you have exercise preferences for your heavy vs higher rep work, that's fine. You're routine obviously doesn't have to be this way, but I've always gone this route because it's nice to go heavy on two lifts while the others is hypertrophy/rep work. Let's me concentrate a bit more on moving some serious weight on the first two.

Your lower body days might look something like...

Squat - heavy
Romanian Deadlift - heavy
Split Squats - 3x8-12
GHR/Leg Curl - 3x8-12
Calves

Can add ab work too. Next day...

Deadlift - heavy
Leg Press - heavy
Split Squat
GHR
Calves

There's tons of different ways to go about it. The above happens to be my most often used, with different exercise substitutions.

 

[IHateMyJob2004]

OK, only did a bit today. Still feeling sick.

I tried out the straight legged dead lift and wow. It works!

I also maxed out my dead lift. I did 245 pounds a few times. I think that is a good workout weight granted I might go with 230 pounds next time to see how it goes. Basically started at 210 pounds and moved up 10 pounds per set till I hit 245.

These two exercises mostly did my back. Still don't feel it in the hamstrings granted I think I could up the straight legged deadlift weight. I did about 100 pounds and it just wasn't enough. Close, just not quite there. I'd probably stick at 100 pounds till I get form perfected though.