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Thread: A friend gave me this routine - is it too cluttered?

  1. #1
    Wannabebig Member
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    A friend gave me this routine - is it too cluttered?

    Day 1: Chest and Triceps
    Chest
    Flat Barbell Bench Press : 3 x 6-8
    Decline Bench Press : 3 x 6-8
    Incline Bench Press : 3 x 6-8
    Flat Dumbbell Bench Press : 3 x 6-8
    Cable Flies (number 5) : 3 x 8-10
    Cable Flies (number 12) : 3 x 8-10
    Triceps
    Skull Crushers : 3 x 8-10
    Dumbbell Kickbacks : 3 x 8-10 (each arm)
    Tricep Pushdowns : 3 x 8-10
    One Arm Tricep Pushdowns 3 x 8-10 (each arm)
    Day 2: Back and Biceps
    Back
    Low Row : 3 x 8-10
    Wide Grip Chin-ups : 3 x failure
    Reverse Grip Chin-ups : 3 x failure
    Dumbbell Rows : 3 x 8-10
    Biceps
    Seated Alternating Dumbbell Curls : 3 x 8-10 (each arm)
    Concentration Curls : 3 x 8-10 (each arm)
    Standing Preacher Curls : 3 x 8-10
    Standing Z-bar Curls : 3 x 8-10
    Reverse Standing Z-bar Curls : 3 x 8-10
    Day 3: Legs and Shoulders
    Legs
    Back Squats : 4 x 6-8
    Deadlifts : 4 x 6-8
    Hang Cleans : 4 x 6-8
    Dumbbell Lunges : 3 x 6-8 (each leg)
    Shoulders
    Dumbbell Shrugs : 3 x 8-10
    Front Raises : 3 x 8-10
    Lateral Raises : 3 x 8-10
    Bent Over Lateral Raises : 3 x 8-10
    Upright Rows : 3 x 8-10

    I was thinking of doing
    Sunday - OFF
    Monday - Day 1
    Tuesday - Abs
    Wednesday - Day 2
    Thursday - Abs
    Friday - Day 3
    Saturday - Abs

  2. #2
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    Yeah it's crap.

  3. #3
    Wannabebig Member
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    Why is it crap? He's the lead pitcher of my college baseball team and he said his trainer gave this to him.

  4. #4
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    Quote Originally Posted by Rski2289 View Post
    Why is it crap? He's the lead pitcher of my college baseball team and he said his trainer gave this to him.
    You do realize there are only 24 hours in a day right?
    You've got 4 different exercises for biceps and triceps, you only need two for each. If you want to do this many exercise, alternate them from workout to workout, or better still stick with the same two for 3 months or so, then change up.

  5. #5
    phil 4:13 Bako Lifter's Avatar
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    That routine is ridiculous. You're probably going to do it regardless of what we say, but it seriously sucks. The trainer of your pitcher is obviously ******ed.

  6. #6
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    I wouldn't post it if I didn't take criticism seriously. I'm new to lifting so I trust you guys more than myself. I like the idea of doing some of them on their and using the remaining ones to mix it up after a few months or so. Does this look better for now?

    Day 1: Chest and Triceps
    Chest
    Flat Barbell Bench Press : 3 x 6-8
    Decline Bench Press : 3 x 6-8
    Cable Flies (number 5) : 3 x 8-10
    Triceps
    Dumbbell Kickbacks : 3 x 8-10 (each arm)
    Tricep Pushdowns : 3 x 8-10
    Day 2: Back and Biceps
    Back
    Low Row : 3 x 8-10
    Reverse Grip Chin-ups : 3 x failure
    Biceps
    Seated Alternating Dumbbell Curls : 3 x 8-10 (each arm)
    Concentration Curls : 3 x 8-10 (each arm)
    Day 3: Legs and Shoulders
    Legs
    Back Squats : 4 x 6-8
    Deadlifts : 4 x 6-8
    Shoulders
    Front Raises : 3 x 8-10
    Upright Rows : 3 x 8-10

  7. #7
    Ich bin Legende. Torrok's Avatar
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    i got a great routine

    deadlift, squat, bench, row, eat, sleep, repeat

    beats your pro
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  8. #8
    TN TerrorSquad Jaybird88's Avatar
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    Quote Originally Posted by Rski2289 View Post
    I wouldn't post it if I didn't take criticism seriously. I'm new to lifting so I trust you guys more than myself. I like the idea of doing some of them on their and using the remaining ones to mix it up after a few months or so. Does this look better for now?

    Day 1: Chest and Triceps
    Chest
    Flat Barbell Bench Press : 3 x 6-8
    Decline Bench Press : 3 x 6-8
    Cable Flies (number 5) : 3 x 8-10
    Triceps
    Dumbbell Kickbacks : 3 x 8-10 (each arm)
    Tricep Pushdowns : 3 x 8-10
    Day 2: Back and Biceps
    Back
    Low Row : 3 x 8-10
    Reverse Grip Chin-ups : 3 x failure
    Biceps
    Seated Alternating Dumbbell Curls : 3 x 8-10 (each arm)
    Concentration Curls : 3 x 8-10 (each arm)
    Day 3: Legs and Shoulders
    Legs
    Back Squats : 4 x 6-8
    Deadlifts : 4 x 6-8
    Shoulders
    Front Raises : 3 x 8-10
    Upright Rows : 3 x 8-10
    Don't take the comments too personally. We read ALOT of bad programs throughout the day and its hard to type the same thing over and over. I can appreciate your wanting to create your own program, or atleast have a hand in what goes into it. I recommend you have a look at the tried and true programs here on WBB. They are posted for a reason: grow and learn from them!

    Spend a good bit of time on one of these programs we have all trusted and when you get some more experience, then make some alterations and do some of the things you enjoy doing. But do not leave out the core lifts which you will have DRILLED into you(and with good reason!) should you choose to hang around this site for any solid amount of time.
    19 Years Old
    5'8
    147lbs

    Journal:http://www.wannabebigforums.com/showthread.php?t=102026
    RAW/Belt - Pre-2008 - Present - Goal
    Bench: ------- 185 ------ 200 ----- 225
    Squat: ------- 265 ------ 285 ----- 315
    Deads: ------- 355 ------ 405 ----- 455

    I believe God made me for a purpose, but he also made me [strong]. And when I [lift], I feel His pleasure. -Chariots of Fire(mod.)

  9. #9
    Wannabebig Member L3THAL's Avatar
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    I actually had a routine pretty similar to that, but it just got to be to much. So I just started the WBB routine 2 this week, and damn do I feel better already. Haven't done deads for about 3 years, and it feels good to be doing them again. I would seriuosly cut back man.

  10. #10
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    Quote Originally Posted by Torrok View Post
    i got a great routine

    deadlift, squat, bench, row, eat, sleep, repeat

    beats your pro
    Torrok, you are one witty poster. LOL!

    Anyway, if Rski2289 is on steroids and has Jay Cutler's genetic capabilities, then this routine is perfect. That's what bodybuilders do anyways... But aside from that, it sucks ass!

  11. #11
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    You should never listen to your Lead Pitcher again. He's obviously one of those people who are poisoned by the bull**** that they post in FLEX, MUSCLE and FITNESS, and nearly every bodybuilding magazine on earth...

    To be honest, the only reliable magazine that I've tried is MUSCLEMAG. It's not smart for you to waste your money on some magazine prescriptions but if you ever decide to do it, go for MUSCLEMAG.

  12. #12
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    yo quick question homie. i dont wanna make my own routine. i do mma os i wanna get a lil bigger but not huge but main thin is i wanna get strong. shud i do WBB 1?

  13. #13
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    Quote Originally Posted by Rski2289 View Post
    Day 1: Chest and Triceps
    Chest
    Flat Barbell Bench Press : 3 x 6-8
    Decline Bench Press : 3 x 6-8
    Incline Bench Press : 3 x 6-8
    Flat Dumbbell Bench Press : 3 x 6-8
    Cable Flies (number 5) : 3 x 8-10
    Cable Flies (number 12) : 3 x 8-10
    Triceps
    Skull Crushers : 3 x 8-10
    Dumbbell Kickbacks : 3 x 8-10 (each arm)
    Tricep Pushdowns : 3 x 8-10
    One Arm Tricep Pushdowns 3 x 8-10 (each arm)
    Day 2: Back and Biceps
    Back
    Low Row : 3 x 8-10
    Wide Grip Chin-ups : 3 x failure
    Reverse Grip Chin-ups : 3 x failure
    Dumbbell Rows : 3 x 8-10
    Biceps
    Seated Alternating Dumbbell Curls : 3 x 8-10 (each arm)
    Concentration Curls : 3 x 8-10 (each arm)
    Standing Preacher Curls : 3 x 8-10
    Standing Z-bar Curls : 3 x 8-10
    Reverse Standing Z-bar Curls : 3 x 8-10
    Day 3: Legs and Shoulders
    Legs
    Back Squats : 4 x 6-8
    Deadlifts : 4 x 6-8
    Hang Cleans : 4 x 6-8
    Dumbbell Lunges : 3 x 6-8 (each leg)
    Shoulders
    Dumbbell Shrugs : 3 x 8-10
    Front Raises : 3 x 8-10
    Lateral Raises : 3 x 8-10
    Bent Over Lateral Raises : 3 x 8-10
    Upright Rows : 3 x 8-10

    I was thinking of doing
    Sunday - OFF
    Monday - Day 1
    Tuesday - Abs
    Wednesday - Day 2
    Thursday - Abs
    Friday - Day 3
    Saturday - Abs


    routine looks actually fairly solid to me man, i just see a few problems with it, one is the large amount of bicep and tricep work, i would cut that back to 3 exercises each.


    also ur doing 12 sets of pressing and only 6 sets of rowing, this is a two to one ratio in a bad way and will give u shoulder problems in the long run, i would find a way to balance this, say ten sets of each, cut back some of the pressing and add some more rowing or just hadd 6 more sets of rowing but id meet in the middle dial the pressing back some and up the rowing.


    also no need to do flies from two different settings in the workout, just do one and take them to failure, ur chest can handle it especially since ur hitting each body part once a week


    also no need to do abs every other day or three times a week, they get hit alot in the exercise so i would throw an ab exercise at the end of each day, say one crunch motion, one leg flexsion and one twisting motion, put one on each day


    if u want ur abs to show clean up the diet and they will show hitting them three days a week wont help


    Also dude dont take it to personally i rememeber the good ole days when a newbie could come post their routines and have it critically constructed and restructured for them and not be pissed at by the first 13 guys who come in just because u dont do the same routine as them, and because ur not doing it, its crap.

    These boards have changes so much i rememebr when it was a community and people helped more than criticized, and now its gotten all cliqueish. But I digress


    The reason alot of people criticize the rouine was becuase of its percieved "High Volume" which we all know around here is the devil, which is why so many guy do low volume routines with litle intensity and concnatly ask questions like "why am i not growing?" "why do i have no chest?" Well possibly because u workout with the intensity of 83 year old amputee woman.

    People are so damn afraid of overtraining they often way way undertrain, most of the people here have no earthly idea of what true over training truly is and will never hit it

    hey u cant grow, do this, purposely overtrain for about a month, then take a week off and get some good food and tell me the reuslts u see


    sorry for the rant but i had to say something this has been getting ridiculous
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  14. #14
    Senior Member BFGUITAR's Avatar
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    This is why I did ripptoe's 4 times a week at least

  15. #15
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    lmao
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

  16. #16
    Senior Member BFGUITAR's Avatar
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    Hahaha im serious! I made great gains doing that. I had to rest once every 2 weeks or so.

  17. #17
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    oh i believe you
    Why live if one can not Deadlift?- John Paul Sigmasson

    Accept that which is useful and reject what is not- Bruce Lee

    Reason and Logic trump religion- Me

    Restriction of education, Censorship of knowledge, and Proliferation of religion helps keep the masses tamed- Me

    "Money does not fix everything, Smart fixes everything"

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