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Thread: new routine

  1. #1
    Wannabebig New Member
    Join Date
    Jan 2005

    new routine

    Hey, this is my new routine, tell me what you think?

    Three Day Split Workouts

    Days - Three on, on of ABCX

    Three Sets/Ten Reps

    Chest and Back/Legs/Shoulder and Arms

    Workout A - Chest and Back

    Chest (General) - Barbell Bench Press
    Back (Lats) - Cable Front Pull down
    Chest (Upper) - Dumbbell Incline Bench Press
    Back (General) - Dumbbell Bent Over Row
    Chest (General) - Barbell Guillotine Bench Press
    Back (Lats) - Cable Rear Pull down
    Trapezius - (Upper) Dumbbell Shrug

    Workout B - Legs

    Quadriceps - 45 Leg press
    Hamstrings - Lever Lying Leg Curl
    Quadriceps - Lever Leg Extensions
    Calves (General) - Dumbbell Single Leg Calf Raises
    Hip Flexors - Weighted Hanging Leg Raises
    Calves (Soleus) - Seated Calf Raises
    Tibialis Anterior - Dumbbell Reverse Calf Raises
    Abdominal - incline sit-up
    Obliques - incline twisting sit-up

    Workout C - Shoulders and Arms

    Deltoid (Front) Lever Shoulder Press
    Deltoid (Side) Dumbbell Lateral Raises
    Deltoid (Rear) Dumbbell Rear Delt Row
    Triceps - Triceps Pushdown
    Biceps - Dumbbell Incline Curl
    Triceps - Dumbbell One Arm Triceps Extension
    Brachialis - Barbell Preacher Curl
    Brachioradialis - Dumbbell Hammer Curl
    Wrist Flexors - Dumbbell Wrist Curl
    Wrist Extensions - Dumbbell Reverse Wrist Curl
    Last edited by Toxic; 01-30-2005 at 01:02 AM.

  2. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Baltimore, MD, USA
    Looks like a lot of sets in one workout, and you are far too worried about little tiny muscles.

    Try it, and see how it goes.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  3. #3
    Straight outta Compton
    Join Date
    Jan 2004
    Lawrence, Kansas
    Missing some squats, and I don't think your going to be able to keep up with that much chest work. Other than that I think its decently balanced, although I do agree with Paul: you are trying to focus on the smaller groups of muscles.

    Last edited by Punk In Drublic; 01-31-2005 at 07:44 AM.
    6'5" 200lbs

  4. #4
    Senior Member
    Join Date
    Feb 2004
    Quote Originally Posted by Paul Stagg
    Looks like a lot of sets in one workout, and you are far too worried about little tiny muscles.

    Try it, and see how it goes.
    I agree.

    The majority, and maybe the entire, amount of your volume should come from multi-joint movements.

    You have about 20-30 sets per workout. Generally, it's recommend that non-genetic freaks keep their volume to about 10-20 sets per workout.

    Not really a need for so many exersizes per bodypart. Pick a compound and maybe an isolation per bodypart.

    You may be able to maximize your gains by hitting each group more than once per week.

    How long are you planning on utilizing these parameters? It would be hard to not go stale on a training plan such as the one you posted.
    Last edited by NaturalBuilder; 01-31-2005 at 09:09 AM.

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