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Thread: hows my routine

  1. #1
    Wannabebig Member
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    hows my routine

    hey please critque my routine

    Day 1
    Bench Press 5x5
    Incline flys 3x8
    flat flys 3x8
    Tricep extensions 4x6
    tricep pushdowns 3x8
    Incline russian twists 3x6 (to each side)
    Straight leg raises 4x6

    Day 2
    Deadlift 5x5
    Bent over rows3x8
    Seated cable rows 3x12
    Pull ups 3 sets to failure
    Pull ups - negative reps - 3 sets to failure
    Olympic barbell curls 3x8
    Preacher curls 3x8
    Hammer curls 3x8
    Saxon bends 3x6 to each side
    Wrist things and other forearm exercises
    Decline bench sit ups weighted, 3x8

    Day 3
    Squats 5x5
    hack squats 3x8
    leg curls 5x5
    Leg extensions 3x8
    Shoulder press (dbs or barbell) 5x5
    Lateral raises 4x6
    Rear delt flys 3x8

    and i usually add one body part to the end of each day that i trained the longest ago, eg biceps on day 3
    Last edited by edd91; 06-15-2003 at 03:54 AM.

  2. #2
    Tuna Junky mantis's Avatar
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    You are doing 6 sets of flys. I don't know, but isn't that too much?

  3. #3
    Are these high in protein? AlexBBbegginer's Avatar
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    way too much of everything...

    please let us know your height,weight age and goals

    Showing a routine like that doesnt help us help you.
    One the road to 180lbs...

    7.5lbs gained in 3 weeks!

  4. #4
    Banned Kirman's Avatar
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    ok here's an idea of wot you could do.. Do 2 sets of each exercise say a rep range of 6 - 8.. but it all deppends on your experience. This is similer to what i do. Except i dont have a gym im at home so leg press etc.. are out the window
    Do this like day on day off for five days say start monday and have weekend off and then continue that way your body is fully recoverd over the weekend.


    legs

    Leg Press
    Hack Squats
    Leg Extensions
    Seated Calve Raises


    Back + Chest

    Chins (vary the grip time to time)
    Bent Over Rows
    Deadlifts

    Bench Press Incline
    Bench Press Flat
    Bench Press Decline
    Flys or Pec Dec


    Soulders + Bieceps + Triceps
    Shoulder Press
    Shrugs
    Side Laterals

    Barbell Curls
    Preacher Curls

    Close Grip Bench Press
    Dips
    Tri Pushdowns


    ABS! wohoo lol
    As for your abs do sommin like this every other day.
    Leg Raises X 20
    Crunches X 20
    Seated Tucks X 20

    Once you do that routine once alternate it like go backwards and hit it again etc... after 3 or 4 sets of that in one your stomach is gonna wanna scream..


    hope this helps..



  5. #5
    Senior Member GhettoSmurf's Avatar
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    way too much volume IMO
    "Eat until it hurts dammit! Then eat more. Youll get used to it. I think its like sex for a chick. Sure it hurts the first time, but after a couple rides it just goes in like a glove." -clvmike19

    "... chicks are like smarties. They're different colors but each share the same deliciousness. Its just a matter of deciding if you'll save the red ones for last or eat a bunch of different ones in the same handful." -wibble

  6. #6
    Are these high in protein? AlexBBbegginer's Avatar
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    3 variations of BP... why???

    and in same day??

    if u can bench for 9-12 sets then youre not pushing hard enuff u should kill yourself out over 3-4 heavy sets.

    thats plenty beleive me!
    One the road to 180lbs...

    7.5lbs gained in 3 weeks!

  7. #7
    Banned Kirman's Avatar
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    whats wrong with 3 variations of the bench press?
    if your doin it once a week it's ok and for 2 sets each... you can use em as warm up sets aswel like say incline one week-heavy and the others lite... and the followin weak flat bench heavy and the others lite.

    Atleast your chest grows all equally.
    My friend who is a qualified personal trainer does this and it works well for him and my friends. If you got a dif opinion fair enuff.

    If you dont wanna do it fair enuf but there's nothing wrong wiv that split. I've been followin it with a few of my friends and we're doin really well with a strict diet etc...

  8. #8
    Are these high in protein? AlexBBbegginer's Avatar
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    Generally the other 2 presses are more for shaping and modifying the lift on order to break plateaus. you are basically doing too much chest and tricep work.

    Your split is strange, i keep seeing loads of ppl splitting up back and bicep, shoulder chest and tricep when these are hand in hand begging to be married combinations.

    Working the group as 1 and giving it a week to recover as a group is generally a very good way to go.

    You're even doing another bench press on your tricep day.
    Yes triceps are a sticking point for many people but hitting them twice a week wont make them stronger or bigger.

    A lot of ppl see success by making there routine 'push' or 'pull' based. Back requires pulling BO rows, Deads, chin ups, pulldowns etc
    This is why the back and bicep is a 'pull 'day

    And you should see why chest shoulder and tricep is obviously 'push' day.
    Splitting them apart in your week with legs, gives you good recovery time on your arms so that they can grow and repair before the alternate arm day.

    My routine is low volume but its cleverer than it looks, i obviously dont want to force my views but i think some ppl dont see some of these great patterns in training methods.

    Something to consider anyway
    One the road to 180lbs...

    7.5lbs gained in 3 weeks!

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