# I need a new gym routine **URL:** \ **Category:** In My Humble Opinion\ **Created:** [May 24, 2011, 1:05pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003 "2011-05-24T13:05:33Z")\ **Posts on this page:** 14\ **Page:** 1
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 1:05pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/1 "2011-05-24T13:05:33Z")
I have been doing this lifting routine for almost a year now. And while I have had good results, it’s gotten a bit stale. (Trying to format this better here). Any ideas on how to shake it up? ```auto Monday Tuesday Thursday Friday 80% 1RM 65% 1RM 65% 1RM 80% 1RM 1RM Back and Bis Chest and Tris Back and Bis Chest and Tris 300 Squats 3 x 8 x 240 3 x 12 x 195 300 Deadlifts 3 x 8 x 240 3 x 12 x 195 165 Leg Curls 3 x 8 x 132 3 x 12 x 107.25 500 Calf Raises 3 x 8 x 400 3 x 12 x 325 260 Seated Rows 3 x 8 x 208 3 x 12 x 169 150 Lat Pull Downs 3 x 8 x 120 3 x 12 x 97.5 200 Shrugs 3 x 8 x 160 3 x 12 x 130 95 Crumple Bar Curls 3 x 8 x 76 3 x 12 x 61.75 40 Incline DB Curls 3 x 8 x 32 3 x 12 x 26 220 Flat Bench Press 3 x 12 x 143 3 x 8 x 176 220 Incline Bench Press 3 x 12 x 143 3 x 8 x 176 285 Machines Flyes 3 x 12 x 185.25 3 x 8 x 228 180 Military Press 3 x 12 x 117 3 x 8 x 144 40 Lateral Raises 3 x 12 x 26 3 x 8 x 32 250 Reverse Flyes 3 x 12 x 162.5 3 x 8 x 200 190 Pushdown 3 x 12 x 123.5 3 x 8 x 152 100 Lying French Press 3 x 12 x 65 3 x 8 x 80 50 Kickbacks 3 x 12 x 32.5 3 x 8 x 40 Abs 3 x 12 x 0 3 x 8 x 0 ``` ---
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 1:12pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/2 "2011-05-24T13:12:14Z")
That was a coding mess. The first number is my 1RM ``` **Monday 80% 1RM ``` Back and Bis\*\* 300 Squats 3 x 8 x 240 300 Deadlifts 3 x 8 x 240 165 Leg Curls 3 x 8 x 132 500 Calf Raises 3 x 8 x 400 260 Seated Rows 3 x 8 x 208 150 Lat Pull Downs 3 x 8 x 120 200 Shrugs 3 x 8 x 160 95 Crumple Bar Curls 3 x 8 x 76 40 Incline Dumbbell Curls 3 x 8 x 32 **Tuesday 65% 1RM Chest and Tris** 220 Flat Bench Press 3 x 12 x 143 220 Incline Bench Press 3 x 12 x 143 285 Machines Flyes 3 x 12 x 185.25 180 Military Press 3 x 12 x 117 40 Lateral Raises 3 x 12 x 26 250 Reverse Flyes 3 x 12 x 162.5 190 Pushdown 3 x 12 x 123.5 100 Lying French Press 3 x 12 x 65 50 Kickbacks 3 x 12 x 32.5 Abs 3 x 12 x 0 ``` **Thursday 65% 1RM ``` Back and Bis\*\* 300 Squats 3 x 12 x 195 300 Deadlifts 3 x 12 x 195 165 Leg Curls 3 x 12 x 107.25 500 Calf Raises 3 x 12 x 325 260 Seated Rows 3 x 12 x 169 150 Lat Pull Downs 3 x 12 x 97.5 200 Shrugs 3 x 12 x 130 95 Crumple Bar Curls 3 x 12 x 61.75 40 Incline Dumbbell Curls 3 x 12 x 26 **Friday 80% 1RM Chest and Tris** 220 Flat Bench Press 3 x 8 x 176 220 Incline Bench Press 3 x 8 x 176 285 Machines Flyes 3 x 8 x 228 180 Military Press 3 x 8 x 144 40 Lateral Raises 3 x 8 x 32 250 Reverse Flyes 3 x 8 x 200 190 Pushdown 3 x 8 x 152 100 Lying French Press 3 x 8 x 80 50 Kickbacks 3 x 8 x 40 Abs 3 x 8 x 0 ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 24, 2011, 1:24pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/3 "2011-05-24T13:24:40Z")
I tend to do 3 sets/exercise on a 8-4-12 rep pattern. The 65% days seem far too light to do much good. Reverse flyes=rear lateral raise? You’re doing more on these with dumbbells than you can bench? 😕 ---
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 1:28pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/4 "2011-05-24T13:28:12Z")
> [@runner pat](#): > > Reverse flyes=rear lateral raise? > You’re doing more on these with dumbbells than you can bench? 😕 [They’re done on the machine like this.](http://www.bodybuildingforyou.com/exercise-guides/shoulder-exercises/reverse-pec-deck-flye.html) ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 24, 2011, 1:41pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/5 "2011-05-24T13:41:04Z")
> [@stpauler](#): > > [They’re done on the machine like this.](http://www.bodybuildingforyou.com/exercise-guides/shoulder-exercises/reverse-pec-deck-flye.html) Gotcha. Are you doing your abs with weight or/and on an incline? Those reps look really low. You need to work your lower back more directly, work the obliques, etc. [http://www.exrx.net/Lists/ExList/WaistWt.html](http://www.exrx.net/Lists/ExList/WaistWt.html) Does your gym have a 4-way hip machine? ---
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 1:58pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/6 "2011-05-24T13:58:36Z")
> [@runner pat](#): > > Gotcha. > > Are you doing your abs with weight or/and on an incline? Those reps look really low.You need to work your lower back more directly, work the obliques, etc. > [http://www.exrx.net/Lists/ExList/WaistWt.html](http://www.exrx.net/Lists/ExList/WaistWt.html) I tend to do different machines/things with the abs. I do the [obliques machine](http://www.ehow.com/about_4677682_waist-exercise-machines.html) and the [standard abs machine.](http://nautilusgsa.com/FreeMotionStrength.asp?item=FMEPICabdominal) I’ll sometimes do crunches with the pulleys or leg raises with that bosu ball chair thingy (I’m not sure what it’s called but it’s got the bosu ball against the back and I lift my legs up to work the lower abs. > [@runner pat](#): > > Does your gym have a 4-way hip machine? I’ve never heard of anything like that. Is that for the ab/adductors? ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 24, 2011, 2:10pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/7 "2011-05-24T14:10:23Z")
> [@stpauler](#): > > I’ve never heard of anything like that. Is that for the ab/adductors? Also the glutes and extensors. [Here’s an example.](http://www.google.com/products/catalog?q=hip+machine&hl=en&safe=off&client=firefox-a&hs=upD&rls=org.mozilla:en-US:official&prmd=ivns&resnum=11&um=1&ie=UTF-8&tbm=shop&cid=11849041095168335415&sa=X&ei=wLvbTZCrB5G2sAOr35GuDg&ved=0CHwQ8gIwAg&biw=1513&bih=795#) ---
**Author:** ![Whiteknight](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/whiteknight/32/4962_2.png) [@Whiteknight](https://boards.straightdope.com/u/Whiteknight)\ **Post date:** [May 24, 2011, 4:31pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/8 "2011-05-24T16:31:11Z")
A few back ground questions: 1. What is your height/weight/age? 2. How long have you been training? 3. What are your goals? Edit: On a side note, your 180 press is very impressive and surprising given your relatively lower 300 squat, 300 dead, and 220 bench. Have you always been strong in the press or is it something you’ve focused on. I’m surprised your bench number isn’t higher with a press like that. ---
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 5:02pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/9 "2011-05-24T17:02:59Z")
> [@Whiteknight](#): > > A few back ground questions: > > 1. What is your height/weight/age? > 2. How long have you been training? > 3. What are your goals? > > Edit: On a side note, your 180 press is very impressive and surprising given your relatively lower 300 squat, 300 dead, and 220 bench. Have you always been strong in the press or is it something you’ve focused on. I’m surprised your bench number isn’t higher with a press like that. 1. 6’ 205 and 38 2. I’ve been consistently training since January 2010 (prior to that it was always off and on, but now I lift 4x a week + a day or two of cardio). 3. I’ve got a couple goals [LIST=A] [li]Get the chest up to my body weight in 8 reps (so 8x205). I want the three main ones, squats, deadlifts, and bench to be there and I’ve got two out of three so far.[/li][li]To add an inch around to the chest, arms, and thighs.[/li][/LIST] The military press and the calf raises are a bit anomalous especially considering my lateral raises really suck and my squats and deadlifts could be better. I was thinking of swapping out the incline bench press with a reverse grip bench press but I tried it with just an empty bar and it felt uncomfortable on the forearms. So I’m not sure if I was doing it wrong or not, but I’ve heard it’s supposed to be better for the upper chest. ---
**Author:** ![running\_coach](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/running_coach/32/15836_2.png) [@running\_coach](https://boards.straightdope.com/u/running_coach)\ **Post date:** [May 24, 2011, 5:20pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/10 "2011-05-24T17:20:19Z")
Any new movement will feel odd. Stay with it. With an incline bench of 220, you should be able to do 250-260 on the flat bench. Move your reverse flyes to your back day. You could use more volume in the leg work. The legs are made to be punished, do so. 😃 Don’t just up the quad work, hamstrings and calves need love , too. Don’t neglect seated calves, the soleus will only get work with the knee at a 90 degree angle. ---
**Author:** ![Whiteknight](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/whiteknight/32/4962_2.png) [@Whiteknight](https://boards.straightdope.com/u/Whiteknight)\ **Post date:** [May 24, 2011, 5:43pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/11 "2011-05-24T17:43:22Z")
> [@stpauler](#): > > 1. 6’ 205 and 38 > 2. I’ve been consistently training since January 2010 (prior to that it was always off and on, but now I lift 4x a week + a day or two of cardio). > 3. I’ve got a couple goals > [LIST=A] > [li]Get the chest up to my body weight in 8 reps (so 8x205). I want the three main ones, squats, deadlifts, and bench to be there and I’ve got two out of three so far.[/li][li]To add an inch around to the chest, arms, and thighs.[/li][/LIST] > The military press and the calf raises are a bit anomalous especially considering my lateral raises really suck and my squats and deadlifts could be better. > > I was thinking of swapping out the incline bench press with a reverse grip bench press but I tried it with just an empty bar and it felt uncomfortable on the forearms. So I’m not sure if I was doing it wrong or not, but I’ve heard it’s supposed to be better for the upper chest. How about diet? Are you tracking that? ---
**Author:** ![stpauler](https://avatars.discourse-cdn.com/v4/letter/s/9d8465/32.png) [@stpauler](https://boards.straightdope.com/u/stpauler)\ **Post date:** [May 24, 2011, 6:10pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/12 "2011-05-24T18:10:21Z")
> [@Whiteknight](#): > > How about diet? Are you tracking that? Yup, doing about 3000 calories on lifting days and 2500 on off days. [QUOTE=RunnerPat] Move your reverse flyes to your back day. You could use more volume in the leg work. The legs are made to be punished, do so. Don’t just up the quad work, hamstrings and calves need love , too. Don’t neglect seated calves, the soleus will only get work with the knee at a 90 degree angle. [/QUOTE] I’m wondering now if I should split up my days even more then as right now the back/bi/leg day takes about 1h10m and the chest/shoulder/tri day takes about 1h20m. If I do split, I’m guessing it would be 6 days of lifting with one day off. I’ve done 5 days doing solely supersets for two weeks with this workout: Sunday-Chest 4 sets of each: Flat bench x8 then Flyes 8 Dips x8 then Pullovers x8 Incline Dumbbell press x8 then decline pushups x8\*body 1 set of each: Cable crossovers arms at 90 degrees x8 palms neutral x8 palms up x8 palms down Arms at 45 degrees x8 Monday-Back 4 sets of each: Lat pulldowns x8 then seated rows x8 Deadlifts x8 then hyperextensions x8 (plate) Shrugs x8 then reverse flyes x8 1 set of each: Assisted pullups 8 Tuesday-Arms 4 sets of each: Hail caesars x8 then concentration curls x8 Push downs x8 then twisting curls x8 21s then French press x8 Wednesday-Legs 4 sets of each: Squats x8 then Calf raises x8 Leg extensions x8 then leg curls x8 Lunges x8 then side lunges x8 Hack and stiff leg deadlift Thursday-Shoulders 4 sets of each: Military Press x8 then lateral raises x8 Front raise x8 then Arnold presses x8 Internal rotator cuff x8 then external rotator cuff x8 ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [May 24, 2011, 6:17pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/13 "2011-05-24T18:17:43Z")
It is extremely unlikely that whatever program you come up with is going to better for your goals than [starting strength](http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki). You already have some strength developed, so you’ll have to go a bit slower than they recommend, but it’s still the most solid beginner’s program out there. ---
**Author:** ![Whiteknight](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/whiteknight/32/4962_2.png) [@Whiteknight](https://boards.straightdope.com/u/Whiteknight)\ **Post date:** [May 24, 2011, 6:26pm UTC](https://boards.straightdope.com/t/i-need-a-new-gym-routine/583003/14 "2011-05-24T18:26:42Z")
> [@ultrafilter](#): > > It is extremely unlikely that whatever program you come up with is going to better for your goals than [starting strength](http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki). You already have some strength developed, so you’ll have to go a bit slower than they recommend, but it’s still the most solid beginner’s program out there. This is the direction I was headed too. Your press is already pretty solid and you probably won’t be able to add weight to the bar on every workout, but you should still be able to make gains. Your squat, dead, and to some degree your bench will benefit immensely. I think that until you get some of your main lift numbers up, you don’t need to worry about all the assistance exercises. When you truly can’t make any more progress with Starting Strength, consider CFSB, 5/3/1, or one of the many Westside variations. If you’re looking for something like Starting Strength that makes more allowances for conditioning training, take a look at Justin Lacek’s [CFWF linear program](http://board.crossfit.com/attachment.php?attachmentid=5781&d=1265323011).