Hi have registered to this forum since its a very good information place.

is this weekly routine good first of all?

day 1 - Legs+ Abs +cardio/HIIT
day 2- Back+Biceps+forearms+cardio/HIIT
day 3- Cardio/HIIT+ Abs
day 4- Rest
day 5- Triceps+Chest+Cardio/HIIT
day 6- Shoulders+Traps+cardio/HIIT+cardio/HIIT+ Abs
day 7-rest

I mentioned cardio/HIIT in nearly everyday because I feel comfortable of doing cardio or HIIT everyday. is this rotuine good or do I need to change something? Since I am new to split routines. thanks.

You're doing triceps and chest on day 5, then on day 6 you're hitting up the shoulders. Your shoulders get a workout in chest exercises so effectively you're messing with the recovery period there. More to the point, it's absolutely unnecessary to have an entire day devoted to shoulders and (especially) traps. I'm assuming that the shoulders day includes no rear delt work as well? Combine day 5 and 6 and put them together as one day.

You can also combine day 1 and 2 into one day as well. What you have here is a four day split, which is fit for very experienced lifters and competitive athletes. I'd imagine after a week of this that your legs would be pretty fukt as well. I mean, potentiolly, 5 days of HIIT? That's pretty heavy. It should also be pointed out that HIIT should be the progression from a continuous cardio program. I'd limit your HIIT to once a week (for now) and leave the rest of your cardio as moderate intensity interval work. Again, i'm assuming that you're not too advanced in training so correct me if i'm wrong.

Also, provide us with some details about yourself and your routine Ie. Your previous experience, your stats - height, weight, age etc....what you want to achieve? How many sets of each exercises are you doing, what is the rep range, how about your timing of each lift? What ARE the exercise that you're doing? It's important we know these things to give you as accurate of feedback as possible.

hi thanks for the reply first of ll. Im new to the forum but not new to training. I have been training from about May.

my details:
18 yrs
31" waistline
67kg
5"5 tall
12% bodyfat

I do sets of 10 for every bodypart.

so like this:

BICEPS
dumbbell curl x 40

TRICEPS
bench diips x 45
dumbbell kikcbacks x 40

LEGS
squats x 40
step ups x 40
calves x 40

FOREARMS
wrist curls x 40

SHOULDERS
shoulder raises x 40
arnold presses x 40
shrugs x 60

CHEST
bench press x 40
dumbbell flyes x 40

I workout 3 days a week regarding weights fullbody workouts (with cardio/hiit).3 other days of abs and hiit/cardio. I am really pushing myself to the limit as in "being exhausted in the last rep."

I'd like to try out splitting routines instead of full body routines (do you recommend that by the way?)

My goal is to be phsically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean: http://imgserv.ya.com/galerias2.ya.c...b131f454i3.jpg
not exegerated just well built with defined abs.

as for cardio I do 6 days a week. mostly HIIT and Tabata sprints.
regarding training I literally train hard especially on the cardio aspect as I regulary play football, lift weights and do HIIT and Tabata sprints.

for example this was my week:
mon- football , weights,
tues- rest (had not rested since tuesday before, this is my rest day)
wed-football+abs+cardio
thurs-football,weights,cardio
fri-football,abs,tabata sprints
sat-weights,tabata sprints
sun-abs,tabata sprints, cardio in the afternoon.

as for my diet i ONLY eat these things and rarelly eat cheat meals:

Brown rice (twice a week)
Pasta (once a week)
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Cup of milk
Yogurt low fat
Olives, olive oil and capers
Brown bread (I currently keep bread as much as I can out of my diet, I rarely have)

..but I already asked about food they told me Im eating well.

Curious , why only the ' Tabata ' protocol for sprints ? Was this specified by your football coaches ?

If you want to improve your anaerobic capacity another way, you've also got the option of doing some lactate threshold interval training - which means your work and rest intervals and overall HIIT session can be much longer ( i.e intervals in minutes ) than what was used in the Tabata study ( i.e i.e intervals in seconds ).

- How long are your work Tabata & non-Tabata intervals ?

- How long are your Tabata & non-Tabata rest intervals ?

- How long does each overall Tabata & non-Tabata HIIT session last ?

- How long are your work Tabata & non-Tabata intervals ?

- How long are your Tabata & non-Tabata rest intervals ?


I sprint for 20 sec and rest/jog for 10sec. I feel dead after this workout heh.



- How long does each overall Tabata & non-Tabata HIIT session last ?

8-10mins because I sprint in a road (empty) which is the sort of a track rather than sprint to a point and backwards.

I use Tabata because Ive got good results from them thats all mate

What does your ' non-Tabata ' HIIT session look like ?

I either jump rope for 15mins or play football (which I do about 3-5 times a week)

That's new to training. Why put together your own routines? Do you feel qualified to do this? Why not work with a quality premade routine, something like the new rules of lifting? Better results from better workouts

when I said new i thought as in new just starting now.

Ok...but that still basically is "just starting now," regardless. But it's still just semantics: in either case, I still feel that you would benefit from a quality pre-made instead of trying to make something up yourself. Very few people, including most trainers, are knowledgeable enough to put together a safe and effective program for themselves, IMO.