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Thread: Been training for three months, need a new routine.

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  1. #1
    Wannabebig Member
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    Been training for three months, need a new routine.

    I started lifting seriously in January, and followed a good diet. This is the routine I was following during that time:

    Monday - Chest, Triceps
    2 sets incline dumbbell press
    2 sets flat bench dumbbell press
    2 sets lever chest press
    2 sets lever bench press

    2 sets dumbbell kickback
    2 sets lever triceps extension
    2 sets cable pushdown
    2 sets skull crushers

    Tuesday - Legs
    2 sets lever leg extension
    2 sets smith squat
    2 sets seated leg press
    2 sets dumbbell lunge
    2 sets lever lying leg curl

    Wednesday - Back, Biceps
    2 sets cable seated high row
    2 sets compound rows
    2 sets cable straight back seated row
    2 sets dumbbell lying row
    3 sets wide grip pull-ups

    2 sets dumbbell hammer curl
    2 sets dumbbell seated concentration curl
    2 sets lever preacher curl
    2 sets barbell preacher curl
    2 sets barbell reverse grip seated curl

    Thursday - Abs
    3 sets seated lever crunches
    3 sets decline bench crunches
    3 sets weighted dumbbell side bend

    Friday - Shoulders
    2 sets lever shoulder press
    2 sets lever lateral raise
    2 sets front dumbbell raise
    2 sets dumbbell shoulder press
    2 sets cable upright row

    I did mostly 2 heavy sets of 4 to 6 reps, but not max-ot. Should I change my routine around a bit and continue what I am doing or jump into max-ot? My gains started to level off a bit, so I am looking for some help.

    Thanks.

  2. #2
    I wannabebig!
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    you could try one of the wbb routines.

  3. #3
    Senior Member Spartacus's Avatar
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    could check people's journals for ideas.

  4. #4
    Wannabebig Member
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    Will I have good gains after the 12 weeks if I begin the Max-ot program? BTW, is it true that to get to the lbw you want, you multiply the desired weight x 18? Eg. 175x18 = 3150 calories needed to maintain/get to 175?

  5. #5
    Wannabebig Member
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    Most of my exercises are isolated. Would I yield better results if I do more compound exercises? Something like 4 compound exercises and 1 isolated exercise per body part?

  6. #6
    I wannabebig!
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    personally i would add compound lifts such as bench,squat,dead and then add 1 or 2 accessory "isolation" exercises/

  7. #7
    Wannabebig Member
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    How does this look:

    Monday - Chest
    Tuesday - Biceps
    Wednesday - Legs + Shoulders
    Thursday - Triceps
    Friday - Back

    I thought about switching the days around weekly so that it feels fresh every week. Is this a good idea?

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