Routine Opinion

[dlock13]

I've been following this routine for the past couple of months, and I feel as though it is stagnant and/or too repeatable to give me a quicker, more beneficial result.

I do each workout 4 sets x 8-12 reps, trying to max at 12 each time and then I move up in weight. I also get most (except Arms) done in about 30 minutes. I then do some abs and then go on the treadmill, elliptical, or whatever for about 30 minutes.

Day 1 - Chest
Dumbbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Fly
Cable Crossover (low angle)
Machine Fly

Day 2 - Back
Pullup
Cable Row
Machine Lat Pulldown
Cable Pullover
Hyperextension w/ plate

Day 3 - Shoulders
Arnold Dumbbell Press (seated)
Dumbbell Side Raise
Barbell Shoulder Press (seated)
Upright Barbell Row
Shoulder Rotation

Day 4 - Biceps & Triceps
Alternating Dumbbell Curl (seated)
Dumbbell Concentration Curl
Dumbbell Triceps Extension (seated)
Lying Barbell Skull Crusher
Reverse Barbell Curl
Cable Pushdown w/ Rope
Cable Overhead Pushdown w/ Rope
Single-Arm Cable Curl
Dips



My main goal with this post is to try and keep the timing about 30-40 minutes while continuing to include cardio (before or after). I also know I need to incorporate legs into my routine which is why I want to try and condense my workouts.

Please let me know what I can do to better my routine. Thanks!

 

[TheStu]

I don't see back squat on your list. Or deadlift. You're working out 4 days per week, and you're not touching your legs.

 

[dlock13]

I know. That's one of the reasons I want to condense and throw a leg day in there.

 

[TallBill]

Throw a squat day in there, and a deadlift day in there. One magical "leg day" is not enough.

 

[TheStu]

Throw a squat day in there, and a deadlift day in there. One magical "leg day" is not enough.

Word, there's a reason why stronglifts has you only working out 3x/wk, but squatting all 3 days.

OP, how worked are you getting doing your routine? How hard are you going on the cardio machine after your workout?

 

[AntonioHG]

Day 1 - Upper

Bench Press
Back Row
Chest Fly
Shoulder Press
Tricep extension

Day 2 - Lower

(Heavy Day)

Squat(substitute with leg press if your squat form sucks, but keep practicing it)
Deadlift (There are safer variations to perform vs conventional if you aren't sure)

--break day --


Day 3 - Upper

Incline Bench Press
Lateral Raises
Pullup or Machnie Lat Pulldown
Shoulder Press
Bicep curl



Day 4 - Lower

(Light Day)

Squat
Deadlift

 

[Zivic]

I know. That's one of the reasons I want to condense and throw a leg day in there.

if you are training 4 days a week, 2 of those days should be hitting legs.

beyond that, your consistency and intensity are more important than the specific lift or split you are doing

 

[SNC]

I've been following this routine for the past couple of months, and I feel as though it is stagnant and/or too repeatable to give me a quicker, more beneficial result.

I do each workout 4 sets x 8-12 reps, trying to max at 12 each time and then I move up in weight. I also get most (except Arms) done in about 30 minutes. I then do some abs and then go on the treadmill, elliptical, or whatever for about 30 minutes.

Day 1 - Chest
Dumbbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Fly
Cable Crossover (low angle)
Machine Fly

Day 2 - Back
Pullup
Cable Row
Machine Lat Pulldown
Cable Pullover
Hyperextension w/ plate

Day 3 - Shoulders
Arnold Dumbbell Press (seated)
Dumbbell Side Raise
Barbell Shoulder Press (seated)
Upright Barbell Row
Shoulder Rotation

Day 4 - Biceps & Triceps
Alternating Dumbbell Curl (seated)
Dumbbell Concentration Curl
Dumbbell Triceps Extension (seated)
Lying Barbell Skull Crusher
Reverse Barbell Curl
Cable Pushdown w/ Rope
Cable Overhead Pushdown w/ Rope
Single-Arm Cable Curl
Dips



My main goal with this post is to try and keep the timing about 30-40 minutes while continuing to include cardio (before or after). I also know I need to incorporate legs into my routine which is why I want to try and condense my workouts.

Please let me know what I can do to better my routine. Thanks!

Combine chest and back day and incorporate shoulders on chest/back and arm day.
You can then add a full leg day or 2. I'm unable to do much in the way of legs, I have shit for knees.
I just noticed the 30-40 minute requirement. My arm day takes 70-90 minutes and chest/back day is 90-110 minutes. 2 x for each every week.