The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    WannaBeABeefcake Kosta's Avatar
    Join Date
    Aug 2004
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    9

    Need help with new routine

    Hey everyone,

    I just took a week off and want to switch up my routine. I was wondering if you guys can give me some advice on some different exercises I can try.

    I've been having a lot of trouble making gains on my arms & shoulders. My chest and legs develop very easy, though. I think I should definetely try doing dips for my triceps, but I am not sure what to do them on.

    I work out at home and have the following equipment to work with --> http://www.impex-fitness.com/proddet...Number=SM+4000 . I also have a straight bar, curl bar, and dumbells at my disposal.


    This is my current routine:


    Any 2 Workout Days
    ------------------------------------------------------

    Push-Ups : 3 X 25 reps

    Crunches on a Decline Bench : 3 x 25 reps


    Day 1 - Monday: Chest and Triceps
    ------------------------------------------------------

    -Chest -

    Flat Barbell Bench Press : 1 x 10 reps
    Flat Barbell Bench Press : 1 x 8 reps

    Decline Barbell Bench Press : 1 x 10 reps
    Decline Barbell Bench Press : 1 x 8 reps

    Pectorial Flies : 1 x 10 reps
    Pectorial Flies : 1 x 8 reps


    -Triceps-

    Tricep Kick-Back (Dumbells) : 2 x 10 reps

    Tricep Pull-Down (Bar) : 2 x 10 reps


    Day 2 - Tuesday: OFF
    ------------------------------------------------------


    Day 3 - Wednesday: Legs & Shoulders
    ------------------------------------------------------

    -Legs-

    Squats : 1 x 10 reps
    Squats : 1 x 8 reps

    Lunge : 1 x 10 reps
    Lunge : 1 x 8 reps

    Leg Curls : 1 x 10 reps
    Leg Curls : 1 x 8 reps

    Straight Legged Deadlifts : 1 x 10 reps
    Straight Legged Deadlifts : 1 x 8 reps

    Standing Calve Raises : 2 x 10 reps
    Standing Calve Raises : 2 x 8 reps


    -Shoulders -

    Military Press In Rack : 2 x 10 reps

    Seated Dumbbell Press : 2 x 10 reps

    Standing Lateral Raises : 2 x 10 reps


    Day 4 - Thursday: Cardio
    ------------------------------------------------------
    Treadmill (3-4 miles)


    Day 5 - Friday: Back and Biceps
    ------------------------------------------------------

    -Back-

    Deadlifts : 1 x 10 reps
    Deadlifts : 1 x 8 reps

    Lat Pulldowns : 1 x 10 reps
    Lat Pulldowns : 1 x 8 reps

    Shrugs : 1 x 10 reps
    Shrugs : 1 x 8 reps


    -Biceps-

    Chin Ups : 2 x 10 reps

    Preacher Curls : 1 x 10 reps
    Preacher Curls : 1 x 8 reps

    Hammer Curls : 1 x 10 reps
    Hammer Curls : 1 x 8 reps


    Day 6 : Cardio
    ------------------------------------------------------
    Treadmill (3-4 miles)


    Day 7 : Cardio
    ------------------------------------------------------
    Treadmill (3-4 miles)


    Thanks!

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  3. #2
    Senior Member ryan-'s Avatar
    Join Date
    May 2004
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    185
    Deadlifts (although different types) twice a week may be a bit much. Anybody else agree?

    edit: Well I feel like an ass, I was just looking through my new workout, turns out I have deadlifts on back days and SL deadlifts on leg days.

    flame on.
    Last edited by ryan-; 09-29-2004 at 11:07 AM.

  4. #3
    WannaBeABeefcake Kosta's Avatar
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    Aug 2004
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    9
    I was also wondering if anyone thought that my current routine was too weak or excessive in any particular areas?

  5. #4
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
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    Maybe do some incline presses for chest. Also, maybe alternate the lat pulldowns with DB rows. Also, do you do your shrugs on a machine or with DBs ?
    Last edited by fixationdarknes; 09-29-2004 at 03:02 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  6. #5
    WannaBeABeefcake Kosta's Avatar
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    Aug 2004
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    9
    Thanks for the suggestions, fixationdarknes. I do the shrugs with DBs. What else can I do for back & bi's? I'm working out tomorrow and am trying to come up with a new routine quickly.

  7. #6
    Ready for take-off
    Join Date
    Sep 2004
    Posts
    51
    Add some bent-over rows for back. Add some straight bar curls for bis.

  8. #7
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
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    I'm a cali kid
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    Well, this is what I do when I workout my back.

    -Deadlifts (traps/lats/lower back)
    -Lat Pulldown/Wide-Grip Chins (lats)
    -Shoulder Shrugs (traps)
    -Upright Barbell Rows (traps)
    -T-bar Rows (middle back)
    -Bent over Dumbbell Rows (middle back)
    -Good Mornings (lower back)
    Last edited by fixationdarknes; 09-30-2004 at 02:31 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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