My Routine

[king_gregz]

Say what you must as we can only improve if we notice something to improve. Don't go OTT though :)

Day 1 (Chest, Back)
Bent-Over BB Rows
Deadlifts
Good Mornings
One Arm DB Bent-Over Rows
DB Flyes
Flat Bench Press
Dips

Day 2 (Off Day)

Day 3 (Legs, Abs)
DB Lunges
Front Squats
One-Leg DB Calf Raise
Stiff-Legged Deadlifts
Sit-Ups
Incline Sit-Ups

Day 4 (Cardio)

Day 5 (Arms, Shoulders)
BB Shrugs
Front DB Raise
BB Upright Rows
Kickbacks
Concentration Curls
Close-Grip Bench Press
Alternate DB Curls
French Press

Day 6 (Off Day)

Day 7 (Cardio)

All at 3x6-8, maximum weight for 8 reps.

[Edited by king_gregz on 01-27-2001 at 08:40 AM]

[The_Chicken_Daddy]

Hey greg, just a few things:

Is it really necessary to do good mornings AND deads?

Where are your shoulder presses?

Do you really start your workout with shrugs? You may want to move them to back day.

IMO front raises aren't good mass builders. You may want to scrap them and replece them with DB presses.

I'm sure others will have more to say. :)

[The_Chicken_Daddy]

If your still making gains then you shouldn't really adjust it until they stop.

My routine is:
Mon: Chest/tris/abs
Tues: back/bi's
wed: off
thurs: legs
fri: delts/traps
Sat: sometimes cardio
sun: off

Have you ever considered:
Mon: Legs

wed: Chest/delts/tri's

Fri: back/bi's/traps

This way there is a good deal of rest for lower back between deads and squats and you can still do your cardio on saturdays without over trainning your legs :)

Just some suggestions...

[king_gregz]

Thanks for the input Chicken Daddy :), I never thought of that I think I'm gonna swap it around, What do you think ?

[The_Chicken_Daddy]

Like i said, if it's working, then don't fix it, but if you do want a change then there's no reason why not to. :)

It'll keep you in shape, unlike this guy...http://goldrush.com/~herd/as-shape.gif
;)



[Edited by The_Chicken_Daddy on 01-27-2001 at 09:25 AM]

[Chris Rodgers]

What are your goals? It looks like there are some exercises in there I would swap for some compound exercises. Also, you might want more than one day inbetween deads and squats. Also, I would only do either good morning or deads in one workout. Not both.

[Chris Rodgers]

I just went and read your goals in your journal. I would definitely drop the isolation exercises for now. Drop the flyes, concentration curls, etc.

This is what your chest/back day should look like if you want to start with back:

Back exercises: Deadlifts, BB or DB rows, Chins or pulldowns(chins if you can do them)


Chest exercises: Incline press, Flat press or Dips


This should be plenty. You don't have to do the exercises in this order. Make sure you warm up properly and go all out on your work sets(failure).

Also, for legs start with squats and if for some reason you can't, start with front squats.


For shoulders do Military presses and perhaps upright rows and you're good. For arms you only need some combination of BB curls, db curls, close grips, and perhaps an overhead ext. or skullcrushers.


Overall keep your volume fairly low, practice good form and try and add a rep or two or about 5-10 lbs a week to your core lifts and you'll be on your way to reaching your goals. :)