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Thread: Good Routine?????????

  1. #1
    Wannabebig New Member
    Join Date
    Jan 2001

    I was juet wondering if this routine is good for pro wrestling becase after I finish high school I am going to start training for a future in the sport?

    Day 1: Shoulders,Triceps,abs

    Dumbell military presses - 3x6-8 reps
    Dumbell side laterals - 3x8-10 reps
    Close-grip bench presses - 3x6-8 reps
    Tricep pushdowns - 3x6-8 reps
    Forward crunches - 3 sets to failure
    Lying leg raises - 3 sets to failure

    20-25 minutes of cardio

    Day 2: Back,Traps

    Lat Pulldowns - 3x6-8 reps
    T-Bar Rows - 3x6-8 reps
    1-arm Hammer machine rows - 3x6-8 reps
    Dumbell shrugs - 3-4x8-10 reps
    Hyperextensions - 3x10-12 reps

    20-25 minutes of cardio

    Day 3: Chest,Biceps

    Flat bench presses - 3x6-8 reps
    Incline dumbell presses - 3x6-8 reps
    Flat Flyes - 3x10 reps
    Barbell curls - 3x6-8 reps
    Hammer curls - 3x6-8 reps

    20-25 minutes of cardio

    Day 4: Legs

    Leg presses - 4x8-10 reps
    Leg extensions - 3x8-10 reps
    Stiff-leg deadlifts - 3x8-10 reps
    Leg curls - 3x8-10 reps
    Seated calf raises - 3x10-12 reps
    Leg press calf raises - 3x10-12 reps

    As you can see I do not do squats because when did them all they did was make my butt bigger,while Leg presses develope my thighs alot better and stronger. Also I eat a high protein, moderate to high carb, low fat diet while eating atleast 3,000 calories a day!

    I AM THAT DAMN GOOD!!!!!!!!!

  2. #2
    Senior Member
    Join Date
    Jan 2001
    Just a thought of mine I'd like to share with your guys. I'm a big fan of only 2 WORKING set for each excersie. Meaning 1 warms up to start off then 2 6-12 rep sets. I would rather do 4 excersizes @ 2 sets each then to do3 excersizes for 3 sets each. You se what I'm getting at? Working the muscle from as many angles as possible? just a thought on your 3 set scheme.

    Also I would add either dbell or barbell rows in the begining of your back routine.

    also, you may want to start chest with incline, you will NEVER see a bodybuilder with an overly developed upper chest. Cut out the flies unless your huge and do some incline machine presses or flat machine presses.

    I don't see how some of you guys can train your whole legs in one day, ah screw it, here is my workout, lol.

    Anytime you see more then 2 sets per excersize it mean the first set is a warm up set, usually 30-50% of my max for 12-15 reps....

    All sets are done with a 6-12 rep range. the first is usally 10-12, the second is usually 6-8 reps.

    chest & calfs
    3 incline dbells
    2 incline machine presses
    2 flat machine presses
    2 cable flies
    3 seated calf raises
    2 standing calf raises
    2 other calf raises(whatever i feel like)

    Back & hams
    3 barbell or dbell rows
    2 hammer strength machine rows
    2 lat pull downs, either front wide or parallel grip
    3 sets of SLDL's
    3 sets of hamstring curls

    bi's and tri's
    3 dbell or barbell curls
    2 spider curls
    2 high pully cable curls(forgot the damn name)
    3 incline skull crushers
    2 v bar pull downs
    2 single or double overhead extentions
    2 cable single arm pull downs

    3 dbell presses
    2 lateral raises
    2 rear delt raises
    2 machine presses

    thursday off

    5-6 sets squats(usually finishing wiht a 20 rep set)
    2 leg extentions
    2 leg extentions (with a different machine)

    saturday off

    [Edited by IBLiftin on 01-31-2001 at 10:57 PM]
    I'm back, bet most of you don't even know my name!

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