Please provide your thoughts regarding the following:
[Note: I do 3 sets of 8-10 reps for each exercise.]
Day 1 - Push day
-Decline or incline DB press
-Reverse flye (cable or DB)
-French press or skull crusher
Day 2 - Pull day
-DB shrug or rear shrug (Smith machine)
-DB curl or preacher curl
Day 3 - Legs
-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)
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.
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)
A pressing movement (flat bench - 2 x 7-9)
A pressing movement (flat bench flys - 2 x 7-9)
A pressing movement (military press - 2 x 7-9)
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 05:36 PM.