The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Convicted Felon Kromax's Avatar
    Join Date
    Apr 2002
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    Death Row
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    Please provide comments on my program

    Please provide your thoughts regarding the following:

    [Note: I do 3 sets of 8-10 reps for each exercise.]

    Day 1 - Push day

    Chest
    -DB Press
    -Cable Flye
    -Decline or incline DB press

    Deltoids
    -Military press
    -Lateral raise
    -Reverse flye (cable or DB)

    Triceps
    -French press or skull crusher
    -Cable pushdown

    Day 2 - Pull day

    Back
    -Weighted pullup
    -Cable row

    Traps
    -Upright row
    -DB shrug or rear shrug (Smith machine)

    Biceps
    -BB curl
    -DB curl or preacher curl

    Day 3 - Legs
    -Squats
    -SLDLs
    -Leg extensions
    -Standing calf raises
    -Seated calf raises

    Day 4 - Cardio

    Day 5 - Rest
    "When you have to kill a man, it costs nothing to be polite."

    - Sir Winston Churchill (1874-1965)

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  3. #2
    Senior Member Fudomyo's Avatar
    Join Date
    May 2002
    Location
    Seattle
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    Prolly not enough lat on your "back" day. You don't list sets. You don't mention how long you've been working out. I couldn't do lats and traps on the same day.

    I do 9 heavy sets for traps on their own day. (3 x db, 3 x bb, 3 x machine).

    7-8 sets for back (I do 20 pullups, 2nd+ sets are weighted, so it just depends). I try and do one set of bi's but they are usually just fried.

    $0.02

  4. #3
    Senior Member
    Join Date
    Feb 2002
    Posts
    330
    What another person states is only their opinion and should be taken with a grain of salt.

    My advice is this:

    If this routine is working for you, keep-it-up, regardless of what others might say.

    Personally Mine is as follows:

    Mon - Pushing Movements (Chest, Tris, Shoulders)

    Chest:

    A pressing movement (flat bench - 2 x 7-9)
    A pressing movement (flat bench flys - 2 x 7-9)

    Shoulders:

    A pressing movement (military press - 2 x 7-9)

    Tris:

    A pressing movement (close-grip bench - 2 x 7-9)
    A pressing movement (french press - 2 x 7-9)

    Thursday - Pulling Movements (Back, Bi's)

    A pulling movement (pull-down/front - 2 x 7-9)
    A pulling movement (incline dumbbell row - 2 x 7-9)
    A pulling movement (barbell shrug - 2 x 7-9)

    A curling movement (straight barbell curl - 2 x 7-9)
    A curling movement (dubbell conc. curl - 2 x 7-9)

    Sat. - (Legs)

    Deep Squats (2 x 5-7)
    Leg Extension (2 x 7-9)
    Leg Curl (2 x 7-9)
    Calf Raise (2 x 7-9)

    All lifts are done with maximum weight to TRUE failure, adequate rest between sets (specifically on squats). When I reach the desired number of reps. I raise the weight. Period.
    If I'm not finished with the workout (including warm-ups) in an hour I leave and consider the work-out a failure. Needless to say I'm busy when I hit the gym as I hate to fail.

    I change the routine every 4 weeks and take a 2 week break after 8 - 10 weeks where I do no resistance training, but do quite a bit of cardio, flexibility and agility work.

    I do designated cardio 3 x weekly varying from x/c running to treadmill work and complete a Mt. Bike ride of 10 - 15 miles one weekend day. I also play tennis, racquetball, golf and volleyball just for the fun of it.

    Hope this gives you something to compare your routine against.
    Last edited by MRJ; 06-05-2002 at 04:36 PM.
    Best Regards,

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