View Full Version : Fresh New routine, and start!

09-13-2007, 02:35 PM
Sup, I'm not really new, just not a big poster. I've been wanting to start fresh, with a better routine, that works my whole body. I had a journal, but I posted for weeks, and no body replies.. So I need some advice, and lets hope this one can keep going. Here is what I wnat to start doing hope yall like it.

Monday: Shoulders/upper arms

behind neck press
Military press
upright row
rear delt row
front lateral raise
dumbell kickback
barbell curls
barbell preacher curl

Tuesday: Forarms/chest
Reverse curls
wrist curls
reverse wrist curls
bench press
power lift
incline bench press
incline shoulder raises

wednessday: waist/hips

Dead lifts
Full squats (don't know what else to do for this)

thursday: Thighs/calves
full squat
good mornings
standing calf raises
safety barbell seated calf raises

Friday: back/neck
bent over rows
chin ups/pull up's
shrugs. (also don't know what else to do).

What yall think?

Also I weight 140lbs, max bench 130, max squat 140, max dead lift 150. I started out only doing 70/90 on those, so I've alrdy had improvements, I just want more of a body improvement, instead of just a few area's.

09-13-2007, 02:38 PM
Upright rows suck, you've got way too much concentration work for arms... and kickbacks? Why, why, why...

What were you doing before, what are your goals, and how is your diet?

09-13-2007, 02:40 PM
before this I was doing a thing Bako told me, i think he said the SS program.

A: Squats
barbell rows

B: squats
over head press
dead lifts

Monday A tuesday B friday A then Monday B.. u get it.

The diet is.. two pieces of pizza, little fries, whey protein two cups, a lot of milk, tuna, chicken. I try to get around 3000cals a day. Goals.. Get 180 pounds, which really thats a pipe dream, I just want 160. I also want to bench 200 (or 180). Squat 200, deadlift 250.

09-13-2007, 02:58 PM
Why not start with a pre-existing split and tailor it to suit?

09-13-2007, 03:04 PM
will u explain what u mean? Do you mean just add to the routine? if i do add 2 it, it would probbly be a lot becuz it isn't a full body work out is it? I mean what could i add?

09-13-2007, 04:20 PM
No, I mean start with one of the published splits here (mine, or one of the WBB routines) and just tweak that a bit to suit you.

09-13-2007, 06:33 PM
Okay will do, I'll find one here in a second.