Results 1 to 7 of 7

Thread: Need help with new routine

  1. #1
    WannaBeABeefcake Kosta's Avatar
    Join Date
    Aug 2004
    Posts
    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!

  2. #2
    Senior Member ryan-'s Avatar
    Join Date
    May 2004
    Posts
    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.

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

  4. #4
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    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.

  5. #5
    WannaBeABeefcake Kosta's Avatar
    Join Date
    Aug 2004
    Posts
    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.

  6. #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.

  7. #7
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    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.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •