Hey guys, I gotta routine I would like your thoughts on. I am 6'1'' 185 at about 10-12%bf. ABout 8 months ago I was 210 at about 10%bf. Due to going to college full time and working full time, eating and working out were put last on my list of priorities. Now this semester is different and I have time to get in a groove again. My goals are to be at 205-210 at 9-10% by late April early May. I think I have my diet and sleep in order so here is my routine.
Weighted dips 2X4-8 reps
flat barbell press 2X4-6
front seated military press 2X4-8
side laterals 2X8-12
lying tri extensions 1X6-10
weighted supinated grip chins 3X6-10
bent over Barbell rows 2X8-12
seated cable rows 2X8-10
Deads (2-3 warmup sets) 2X6
Barbell curls 1X8
staic hang 30-60 secs.
leg press 3X8-10
leg ext 2X8
lying leg curls 2X8-10
standing calf raise 2X10-12
So what do you guys think. The reason I choose deads over squats is that I find as of now till I get my very tight hamstrings and calves/ankles the flexibility required to squat with good form, deads are going to be a more productive exercise for me. Plus I am really lacking upper/midback develpment becuase of 2 years of neglect. Any advice is appreciated.
Your routine looks fine except leg day. Dont neglect them, if you dont squat add some hack squats for example a good leg workout could look like such:
leg press heavy 6-8 reps
hack squat moderate 8-10
leg extension light 40 reps
repeat this twice with no rest between sets( 4-5 mins between tri-sets)
2 sets of lying leg curl 6-8 repssupersetted wiith
2 sets of hyperextenions with weight plate 12-16 reps
4 sets of heavy standing calve raises supersetted with 4 sets of light seated raises(5 sec contraction and stretch)
I think that routine looks very good.
I think so too. Its said that one should have more back exercises than chest because that helps you to stand in good posture when you get older. I am glad you have good collection of back exercises.
If you would like to see some cool sweat on your workout log book, try this leg workout when you are bored with your usual routine.
Squat (parallel/deep/front/hack, no sissy) 1x20 or 2x10
Barbell lunges 2x15 both legs, constant tension no walking
Stiff leg deadlift 2x10
Standing calves (as usual)
The above workout has a big problem in your case, your lower back may be troubled due to deadlifts and barbell rows of the previous workout. Its good only when you drop deadlift on 2nd day and replace barbell rows with dumbell rows.
[Edited by gary on 02-16-2001 at 05:33 PM]
The workout you have posted is very sound, but losing 25 pounds of muscle in 8 months and wanting to put back on in a little over 2 will take some serious juice. Unless you are very gifted.
" Eat to grow, Progression to get stronger " - mesmall
i woulden't say that he is neglecting his legs, although squats are better, leg press is still a very good excercise. the rest of the routine looks good to. ronan, if i did that routine i woulden't be walking for a week
[Edited by Behemouth on 02-15-2001 at 08:05 PM]
LESS IS MORE
Looks good to me BBD21. As you already know, figuring out the training is the easy part - your results will depend mostly on diet. You think your diet is in check? Would you mind posting it?
P.S. - SQUAT!
"Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
Behemouth: I suppose thats why I havent been able to walk properly for a week then
that's also why you're the teen muscle mania world champion and i'm...well... me
p.s. i love the feeling of barely being able to walk after a leg day. also i took into account, the fact that he might not be able to squat for some odd reason but i did say that squats were way better
LESS IS MORE
I second you on that bro the feeling is just Awesome!!!Originally posted by Behemouth
p.s. i love the feeling of barely being able to walk after a leg day.
"A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
I've always gone to the gym with the conviction that I'll be the hardest working mother****er in the joint. Make that your credo, and hope we don't lift at the same place.
-- Adam Fahy
"Fran is a double-hard bastard"- Clint Brewer 31/12/02