Need help choosing a new routine

[mgomez41]

Well ive been doing t.a.p for the last 4-5 weeks and ive been seeing decent results, but i recently got the opportunity to take a few summer courses at my local community college which will cut down my time alot. Since my time will be limited i think im gonna have to change my routine to fit in with my time.

Ive looked at a few workouts in the fitness faq but none of them really appeal to my needs. I want a 3 day split workout focused on strength.

Ive came up with the following workout but im not really sure about it. I think im probably missing something so feel free to harshly criticize it. If anyone knows of any strength based workouts that i can tweak a bit to fit my schedule it would be great.

this is what i came up with

workout A
Bench Press,Dips,Push-ups,Skull-crushers,Seated Row,Deadlift

workout b Standing Shoulder Raise,Squat,Seated Leg Curl,Seated Calf raisem,Back Extension,bicep curl

i would do workout A mon,fri week 1 and workout B wed and alternate between workouts every week

i would do 3 sets of 5-12reps 10 min cardio and stretch before each workout

[JaW]

You should try chad waterburys full body workout its 3 days a week, i think its more hypertrophy more then strength, but his programs always give more results in both catagories then expected... good workout from that guy

[Lou Schuler]

Also, if you're pressed for time, you shouldn't waste so much of it on exercises like seated leg curls and calf raises.

You can use your basic framework with a few tweaks.

In your A workout, I'd make sure bench presses and rows are balanced, Ian King-style. I'd also move the back extensions to that program, since they're more compatible with the deadlift movement (hip extension).

Then, in your B workout, I'd pair up shoulder presses and either chinups or lat pulldowns. Those plus squats give you a pretty good workout.

You don't need junk like lateral raises in a strength program.

[emartin10]

Also, I don't know if that's the order you're going to be working in, but I'd move the bigger, compound lifts to the beginning of every workout. So in A - if you're going to do bench and deads, make those the first 2 lifts you do. Follow those with pull ups and rows, and then finish with the isolation stuff. Same for B - following Lou's suggestion (which makes ton of sense b/c he's getting you more back work!) go with Squats first, and then the shoulder presses and back work (lat pulls or chins)

[mgomez41]

thanx guys for the replies ive been a bit busy so i couldnt reply

i tried looking for ian king style but didnt really understand what that meant if anyone could clarify

i looked at his super strength and limping but notice lots of isolations which im not to fond of

i change up my a and b workouts to this my only problem is that what are some or is there any more compound style exercises for legs

Workout A-
Bench Press
Dead lift
Push-up
Back Extension
Dip
Seated Row

Workout B
Squat
Standing Shoulder Raise
Lat Pull down
Seated Leg Curl
Seated Calf Raise

[SKINSFAN]

Heres a good strength routine I do several times a year, its a three day routine and generally takes only about 40 minutes depending on how long you rest between sets.Its from Davedraper.com site

Draper Full-Body Strength Workout


Always do warm-up sets first x15 reps

MONDAY

Squats (5x6)

Chins (4xMax)

Bentover Rows (4x8)


WEDNESDAY

Bench Press (5x5)

Cleans & Presses (4x6)

Weighted crunches, Twisting leg lifts from chin bar 2x20 each exercise

FRIDAY

Deadlifts (5x5)

Barbell Curls (4x6)

Dips (4xMax)


Wrist Curls (3x15-20)
supersetted with
Reverse Wrist Curls (3xMax)

[mgomez41]

thanx skinsfan me like alot

just a few questions do you know of any a places where i can see proper clean & presses form

oh and what are twisted leg lifts

and how were your results with this workout

[SKINSFAN]

http://www.exrx.net/WeightExercises/...anAndJerk.html to find the clean and press

hanging leg raises, grab a chin bar and lift your knees to the side of your chest alternating sides.

Definitely a "to the point" workout. simple, and will build strength with all of the core lifts. you shouldn't worry to much about isolation exercises all the time, it gets things complicated. Lift Heavy, eat properly and rest are the keys to getting stronger and getting stronger leads to getting bigger. Good luck, I'm glad you like the w/o. It is one of my favorites.

[mgomez41]

thanx alot and i think this ones a winner and ill start it tomorrow its everything i wanted in a workout and i feel more comfortable doing something that was professionally designed

p.s i still want to know about ian kings style i read some of his articles and they were interesting so if anyone can give me a link or have more articles send them my way

oh yeah and lou thanx for writing tap its a great book with lots of knowledge and when i have more time i plan to do it the whole way