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Thread: This is my WBB Routine transformed for me any advice would help

  1. #1
    Self Satisfaction bigkevin20's Avatar
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    This is my WBB Routine transformed for me any advice would help

    I have been reading threw the WBB routines 1, 2 and 3 and I came up with my own I added a litle of each . changing some of the exercises and reps to fit my needs. Kinda based on WBB routine 3 and some of 2. I have added squats deadlifts and dumbell presses in this routine my last did not have much at all. I want advice I dint start this yet but this is exacly how it will go. ALSO KEEP IN MIND MY SCHEDULE WORKS AROUND THE FACT I WORK AND NIGHT SCHOOL. I cant change the order of my days.


    Weight Lifting Routine 2
    08/20202

    All lifts done at heaviest weight possible

    Monday
    CARDIO A.M
    *If up to it 30/45 to 60 minutes Bike, Stepper or Crosstrainer.
    REST
    Tuesday
    CARDIO A.M
    *If up to it 30/45 to 60 minutes Bike, Stepper or Crosstrainer.
    REST
    Wensday
    CHEST
    *Flat Barbell Bench Press 15X "warm up", 8X, 6X.
    *Incline Dumbell Bench Press 8X, 6X.
    *Decline dumbell Bench Press 8X, 6X.
    BACK
    *Deadlifts 15X "warm up", 8X, 6X.
    *Shrugs 15X "warm up", 10X, 8X, Static Holds until hands give out.
    *Bent Over Dumbell Rows 10X, 8X,6X each arm.
    Thursday
    BICEPS
    *Preacher Curl/Barbell Curl 15X, 10X, 5X.
    *Hammer Curl 10X, 8X,6X each arm.
    *Concentration Curl 10X, 8X,6X each arm
    ABS
    *AB Roler
    *Flat/Raised Crunches
    Friday
    LEGS
    *Squats 15X "warm up", 10X, 6X.
    *Leg Extensions 10X, 6X.
    *Hamstring Curl 10X, 6X.
    *Hack Squats 10X, 6X.
    *Seated Calf Raises 10X,10X.
    *Standing Calf Raises 10X, 10X.
    Saterday
    ABS
    *Incline Crunches
    *Weight Ab Machine
    SHOULDERS
    *Military Press in Smith Machine 15X "warm up", 10X, 6X.
    *Standing Lateral Raises 8X,6X each arm.
    *Front Dumbell Raises 8X,6X each arm.
    TRICEPS
    *Overhead Cable Press Downs 15X, 10X, 5X.
    *Dumbell Kick Back 15X, 10X, 5X.
    *Skull Crushers 15X, 10X, 5X.
    CARDIO
    *If up to it 30/45 to 60 minutes Bike, Stepper or Crosstrainer.
    Sunday
    REST
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  2. #2
    Self Satisfaction bigkevin20's Avatar
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    no advice hey I gues is perfect
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

  3. #3
    Bored Teenager DelveyBoy's Avatar
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  4. #4
    Senior Member
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    I think volume for bis, tris and shoulders is a bit high... You train tris with 9 sets and legs with 12 work sets, it's a bit misporportionate. if i were you, I'd do 2-3 sets for bis, 3-4 for tris, and 3-4 for delts as well. It's so easy to overtrain those muscles.
    Other than that, your routine looks very good. Best of luck!
    "Let's hope the ship has a captain, in other words, since we're not taking part in what's going on."
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  5. #5
    Self Satisfaction bigkevin20's Avatar
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    This is the only way I feel a work out, and my leg split is all quads hams and calfs together. And my bi tris and shoulder all include a warm up. So actually the heavy weight worth mentioning is only 2 to 3 sets. I dont no if I ever experienced over training but I seem to improve natrually as long as i stick to a routine. I have gone threw another spurt of fat loss also I dont no its weird but I also get improvements in my lifts about evrey 2 to 3 weeks. I honestlyu think I get just the rite amopunt of reps when I complete a workout and the next week ussually prooves it.
    but then again I asked for advice so thanks..
    Age 23 Height 5'10 weight 210 2 years complete of serious lifting.
    At 5'10" last Jan/02 I was 280 Lbs with a 44 waist.
    Now as of Dec/02 I am 210 with a 34-36 waist. A year complete 70 pounds lost now lets get big .
    Goal Deadlift 500 by summer now..
    02/10/03 405X3 425X1
    02/17/03 435X1
    02/24/03 445X1
    03/03/03 455X1
    03/10/03 455X3 "rack pull" 500X1 "rack pull MISS"
    03/17/03 405X6, "Rack Pulls 505X3, 525X1.... 555X1 Miss"
    04/14/03 465X1 verry difficult
    05/12/03 475X1 Easy!!! 500X1 Miss"real close"
    05/19/03 435X5
    06/16/03 Rack pulls 555X2, 600Xmiss
    07/14/03 500X1 GOAL ACHIEVED!!!!
    10/06/03 500X4 555X1 Miss
    10/13/03 535X1
    11/10/03 Rack pull 500X7
    GOAL for 2004 get back to a low fat% and keep it 8 -10% would be great.
    06/29 rack pull 700X3
    07/6/04 600x1 at 216
    09/6/04 600X1 at 208 Rack pull 720X3
    NEW GOAL BENCH 400 BY FEB 2005 "not sure about this one"

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