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Biff Tannen
01-28-2003, 09:38 AM
Monday: Chest/Back

CHEST -

Bench:
5 sets... 10,8,6,4,2

D.B. Incline
4 sets... 10,8,8,6

D.B. Flys
4 sets of 8-10


BACK -

Hammer Strength Row/Bent over Barbell Row
4 sets 12,10,8,8

Seated cable row
4 sets of 10-12

Cable (lat) Pulls
4 sets...12,10,8,6

Tuesday: Cardio/Abs/4arms

20min. HIT cardio training.

Abs:
crunch...3s of 15
Rev. crunch...3s of 15
Side crunch...3s. of 15
*ab workout is superset. no rest till done with side...

4Arms:
Rev. curls w/e-z curl bar.
4sets...12,10,8,8

Behind back barbell curl:
4 sets...12,10,8,8

Wednesday: Legs/Shoulders

LEGS -

Back Squats:
(155 warmupx10)
5-6 sets...10,10,8,6,4,4 (depending on how I am feeling)

D.B. Lunges:
4 sets of 8-10 each leg

Quad extension:
4 sets of 8-10

Leg Curls (lying)
4 sets of 8-10

Standing Calf Raise (smith machine)
5 sets: 12,10,8,6,6

SHOULDERS -

D.B. Military:
4-5 sets...10,8,8,6,4

Bent Over Lateral Raise (rear delts...dumbbell)
4 sets of 8-10

Cable Lateral Raise
4 sets of 8-10

D.B. Shrugs/Upright rows (I rotate back and forth)
4 sets of 8-10

Thursday:
Same as Tuesday, only no 4 arm workout.

Friday: Arms -

BICEPS -

Barbell curls/Strip sets -
Barbell - 4 sets...10,8,8,6
strip sets 4 sets of 8 per weight (hopefully that makes sense)
I usually try to rotate these also.

Incline D.B. curls
4 sets...8,8,6,4

Cable Preachers
4 sets of 8

TRICEPS -

Close grip bench
4 sets...10,8,8,6

Cable press (overhand)
4 sets...10,8,8,6

Weighted dips (with 2 benches, weight on lap)
4 sets of 10-12


I'm open for suggestions/improvements. Hopefully I'm not way off with my workouts. Constructive criticism only though plz.
:)

Mik
01-28-2003, 09:46 AM
Biff, welcome to journal land. What are your goals? What about your diet?

I think you should consider cutting down on the volume. Looks like you are doing a TON of sets and exercises. I would say no more than 7-9 sets per major group and no more than 5 for smaller group on average. That's my $.02

Biff Tannen
01-28-2003, 01:34 PM
Hey thanks for your input.
My goals are to gain as much lean mass as I can. I am weighing in at about 190. I would like to get to 210 by may.
As far as diet, I am eating about 5-6 times a day. MRP sup.
200g of protein/day. (sometimes less sometimes more)

You think only doing 7 sets for like...legs is good enough. Even though I do like 4-5 sets of squats? I want to gain mass, so I am going "pretty" heavy. I still want to exhaust all the fibers though, hence the number of sets. But for reps its only like 8-12 range on any body part.
Again, thank you for you input.

Mik
01-28-2003, 02:00 PM
Well, with legs you could probably do more but for most other body parts I wouldn't go beyond 9 for majors and 5 for minor parts.
For legs I do about 12 (roughly split between hams and quads). That's just my opinion, you may wanna try it out and go more intense on fewer sets. Worked for me.

WillKuenzel
01-29-2003, 01:36 AM
For some reason this is a tradition or something :spam:

Okay, with that out of the way :D , if you are looking to gain mass, then why all the cardio? I would cut out the cardio and rearrange the routine to make your workouts smaller. You have about the right number of sets per bodypart but you are doing too many bodyparts each day to effectively hit them well, unless you alternate which muscle group you hit first. Does that sort of make sense?

All the exercises look good. I think that if you cut out maybe either the first or last set of every other exercise then you should be set as far as the number of sets go. It all looks pretty good so far. Are you going to be keeping track of your diet too?

Biff Tannen
01-29-2003, 07:39 AM
Yeah, I try to keep track of everything. So far things are working out pretty good. My strength is going up all the time.
I will try what you have suggested. I want to maximize my workouts/results. Thank you guys for your input. I have a little bit of fat around lower abbs is why the cardio. I've got about a 4 pack, and just wanted to get the other 2 to "pop" out. But perhaps only 1 day of cardio.

Mik
01-29-2003, 07:52 AM
It'll be tough if not impossible to lose that little bit of flab if you're trying to bulk up. I would stick with bulking for now and not worry about it until the time comes you want to cut. This is something I wrestled with for a long time as well but you can't have it both ways. Good luck!

Biff Tannen
01-29-2003, 08:09 AM
lol
Alright. Thank you for your advice guys.
:)

rookiebldr
01-29-2003, 08:59 AM
Good luck Biff. I'd agree with Mik, go for the one goal, if you increase cleanly and slowly, you won't put much fat on and you're next cut will be that much better.

:spam: