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Thread: Need advice on my rountine thanks!!!

  1. #1
    Wannabebig New Member
    Join Date
    Feb 2012
    Posts
    2

    Need advice on my rountine thanks!!!

    Would like people's advice on my routine! I'm 22 year's old, weigh 12 stone probably about 12% body fat. I have been using this rountine for about a year!

    Day 1 - Legs/Abs
    Exercise Sets Reps
    Barbell Squats 2 5 - 7
    Leg Press 1 5 - 7
    Stiff-Legged Deadlifts 2 5 - 7
    Lying Leg Curls 1 5 - 7
    Standing Machine Calf Raises 2 10 - 12
    Seated Machine Calf Raises 1 5 - 7
    Rope Crunches 2 10 - 12
    Swiss Ball Crunches 1 10 - 12


    Day 2 Chest/Shoulders/Triceps
    Exercise Sets Reps
    Flat Barbell Bench Press 2 5 - 7
    Incline Dumbbell Press 2 5 - 7
    Wide-Grip Dips 2 5 - 7
    Seated Overhead Dumbbell Press 2 5 - 7
    Standing Side Laterals 1 10 - 12
    Cable Pushdowns 2 5 - 7
    EZ-Bar Skull Crushers 1 5 - 7


    Day 3 Back/Biceps/Forearms
    Exercise Sets Reps
    Deadlifts 2 5 - 7
    Overhand Chin-Ups 2 5 - 7
    Bent Over Barbell Rows 2 5 - 7
    Barbell Shrugs 2 10 - 12
    Barbell Curls 2 5 - 7
    Seated Dumbbell Curls 1 5 - 7
    Barbell Wrist Curls 1 10 - 12

    I rest 2 minutes between each set. When i get to 7 reps i go up in weight, on barbell exercises i go up in 2.5kg each time and with dumbells i add 2kg each side!

    Thank you for reading. Ang advice would be much appreicated.

  2. #2
    Senior Member ZAR-FIT's Avatar
    Join Date
    May 2011
    Location
    Rahway NJ
    Posts
    202
    Whats your goal? just strength or appearance/strength... if your thinking more like a bodybuilder look, i would change it up.. go higher with the reps, 12-15 for a few sets, but drop it down to 6 now and then on your primary exercises
    Last edited by ZAR-FIT; 02-17-2012 at 12:23 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  3. #3
    Wannabebig New Member
    Join Date
    Feb 2012
    Posts
    2
    Thanks for the reply. My goal is appearance. primary exercises are those compound exercises?

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