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Bosshogg300
12-02-2010, 09:20 AM
well heres my routine ive been working on for the last few day just finished it, what i did was look around at all different workouts people have done and diffterent styles and combined bits and pieces that i thought would go good considering my goals, which are increasing my bench and dead more ... the only question i have is how should i work in deadlift work, so please feel free to correct me if im wrong anywhere or something needs improvement thanks.

Tuesday Dynamic effort, upper body

Flat bench: 10 sets, 3 reps using 50% of one rep max, using three different grips along with bands, with 60 secs between each set
Dumbbell presses for reps: 3 sets, 10reps
Tricep movement: tricep pushdowns 3sets, 10reps
Secondary tricep movement: Dips 3sets, 10sets
Rear delt movement: reverse DB flys 2-3 sets, 10 sets
Shoulder movement: Side lateral raises 2-3 sets, 10 reps
High upper Back movement: Face pulls 3 sets, 10 reps
Abs
Wednesday Max effort, lower body
Dead lift, good morning, or squat: 4-5 sets @ over 85%, reps 3-1 working to max
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 5-7 reps
Low back movement: pull throughs 3sets, 5-7 reps
Upper back movement: cable rows 3sets, 5-7 reps
Shrugs: 3 sets, 8-10 reps heavy as you can go
Bicep movement: hammer curls 3sets, 10-15 reps
Thursday- off

Friday max effort, upper body
Floor presses, incline bench, or bench with bands, switch every two weeks , 5 sets @ over 85% 3-1 reps, work to max( exercises can be enhanced with bands)
Tricep movements: (pick two exercises)
Lockouts: 3sets, 3-7 reps (2-3mins between sets)
Skull crushers with Olympic bar: 3sets, 3-7 reps (2-3mins between sets)
Shoulder movement: standing military press 3sets, 5-7 reps
High upper back movement: lat pulls 3 sets 10 reps

Saturday Dynamic effort, lower body
Box squats: 8-10 sets, 2-3 reps, using 50-60% of 1RM 60secs between each set
Hamstring movement: leg curl 4 sets, 5-7 reps
Quad movement: leg extensions 3sets, 10 reps
Low back movement: pull throughs 3sets, 10 reps
Upper back movement: cable rows 3sets, 10 reps
Bicep movements: Hammer curls 3 sets, 10reps
Olympic bar curls: 3sets, 10 reps

kingkong51
12-02-2010, 09:27 AM
Looks good are u going to lift geared?

Bosshogg300
12-02-2010, 09:35 AM
thanks, and also kingkong thanks for the article you sent me, and no im not lifting geared but ive thought about it

theBarzeen
12-02-2010, 04:11 PM
As long as you can recover from all of this then go for it..... if you start to feel beat up then just back off. Especially without gear..... raw lifting always takes me longer to recover from.