Seated Press- 2 warm up sets then 2 x 6 to 10reps
DB Incline - 2 warm up sets then 2 x 6 to 10reps
DB flys - 2 warm up sets then 2 x 6 to 10reps
(sometimes include DB falt bench)
BB curl - 2 warm up sets then 2 x 6 to 10reps
DB curl - 2 warm up sets then 2 x 6 to 10reps
Concentration curl - 2 warm up then 2 x 6 to 10reps
Leg extensions - 2 warm up sets then 2 x 6 to 10reps
Squats - 2 warm up sets then 2 x 6 to 10reps
DB lunges - 2 warm up sets then 2 x 6 to 10reps
SLDL - 2 warm up sets then 2 x 6 to 10reps
Leg curls - 2 warm up sets then 2 x 6 to 10reps
Wednesday - OFF
Thursday- Back, Calves
Seated cable rows - 2 warm up sets then 2 x 6 to 10reps
Pull downs - 2 warm up sets then 2 x 6 to 10 reps
Pullups - 2 x 6 to 10
Deadlifts - 2 warm up sets then 2 x 6 to 10reps
Calves raises - 2 x 20 to 25
Seated Calve raises - 2 x 20 to 25
Military Press - 2 warm up sets then 2 x 6 to 10 reps
seated db front raises 2 warm up sets then 2 x 6 to 10reps
seated db side raises 2 warm up sets then 2 x 6 to 10reps
Shoulder shrugs 2 warm up sets then 2 x 6 to 10reps
Lying tricep ext - 2 warm up sets then 2 x 6 to 10reps
CB Bench - 2 warm up sets then 2 x 6 to 10reps
Tricep pushdown 2 warm up sets then 2 x 6 to 10reps
Sat & Sun OFF
I've seen similar, but MAN, do you really need that many warm up sets? I usually do one warm up exercise per body part and then right into my heavy weights. For example I drop and do a bunch of pushups then heavy DB presses, DB flies, Incline press ect. Once your chest or any other body part is warmed up you don't have to warm it up for every exercise.
You'd spend your time better moving the heavy weights instead of 1/2 your workout being "warm ups"
I realize what your saying.....
My warm up sets aren't light though....and I also raise the weight for the second set of the "warm up" as well.
I raise the weight after every set actually. Is that cool ?
Let's see what other have to say, but I don't think you need to have 6 sets of curls that aren't maximum effort, just for example. It just makes me think you're wasting your time with the first 2 sets, are they maximum effort, can you do more than the amount of reps your aiming for? If so why bother. Do sets that are going to encourange muscle growth not ones that are just going through the motions.
This is just me, but I do one light warm up at the start of my workout (that's it) then it's a strick 5-8 reps, if I can get one more out then I have to raise the weight and that set doesn't count, if I can't get out the 5 the weight has to drop a bit.
No, the warmups aren't max effort but I'm not just planting daisies either .lol
But I see what you mean. And yeah...let's see what others have to say.
What about the split of the routine, how are you finding it ?
Last edited by mikren; 03-18-2005 at 01:07 PM.
I wouldnt do leg extensions before squats.
The split seems fine to me, good organization and good separation of days, nice rest periods ect.
Ya, I never noticed the squat placement, but I'd move that, just personal preference.
I wanted to mention that....my squats... My home gym's squat station doesn't permit me to do ass to the floor squats. I can only go about "half bend" in the legs....(if that makes any sense )
That being said, am I wasting my time with those type of squats ? If not, do I switch them places with leg ext ?
Any other experienced BBer would like to comment on the split and my squat issue, not just the placment of the squat in the routine but the delima I have with them.... ?
I think extensions can be good before squats as a way to warm up your legs...why not keep doing legs extensions first but no warm up sets for squats?...and if you want to make squats first do warm ups with them, but after you go to extensions after, do not bother with a warm up cause squats will handle that well enough already
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Well I took your advice Geeper and ditched the warmup sets....man was
i ever cutting myself short. I was able to up the lbs on all working sets from not being out of gas due to "warming up"...which is awesome. Thanks man.
Glad I could help!!!!