The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 9 of 9
  1. #1
    Senior Member karsel's Avatar
    Join Date
    Jun 2005
    Location
    Oz
    Posts
    161

    Check my Routine Please

    I spent some time last night making this routine up, mainly because i have my own goals and want to develop certain parts more than others. I used the ExRx Guide to get most of my exercises, and put them together myself.
    Im 17 and going to college (Year 11), i will be training 4 days (Mon,Tue,Thur,Fri) in the college gym, with Wesnesday, Sat & Sun being my rest days. My aims are to bulk up so i will be on weight-gainer, creatine and a bit of using protein powders. I will stop weight gain once i put on 10-15Kg's depending how im looking.
    An yway tell me what you think of this routine? I don't think it will be TOO much, but i still need to test it for time. My main aims are to increase overall, focusing on arms shoulders, chest and benchpress.
    I just wanted to get my routine checked before i put it in my journal.

    Give me a crtisicm/ideas/changes for this routine. Much appreciated:



    Monday - Shoulders, Triceps, Chest
    Guolitine Bench Press w/ 10kg chains- 50% Res. - 8 Reps 4 Sets
    Power Lift Bench Press w/ 10kg chains - 50% Res. - 8 Reps 4 Sets
    Flat Press on floor - 50% Res. - 8 Reps 4 Sets
    Close Grip w/ Eazy Curl Bar - 50% Res. - 8 Reps 4 Sets
    Seated Military Press - 50% Res. - 8 Reps 4 Sets
    Behind Neck Press -8 Reps 4 Sets
    Tri Pushdown Machine - 8 Reps 4 Sets
    DB Flyers - 8 Reps 4 Sets
    Arnold Dumbell Raises - 8 Reps 4 Sets
    Bent Over BB Rows - 8 Reps 4 Sets
    Chest Dips - MAX Reps 3 Sets

    Tuesday - LIGHT Legs, Biceps, Back, Traps, Abs
    Close Grip Chin-Up - MAX Reps 2 Sets
    Wide Grip Chin-Up - MAX Reps 2 Sets
    Standing Bicep Curls - 8 Reps 3 Sets
    Concentrated Bicep Curls - 6 Reps 3 Sets
    Bent-Over BB Rows - 8 Reps 4 Sets
    One arm Dumb-Bell Rows - 8 Reps 3 Sets
    Bar Lying Row - 8 Reps 3 Sets
    Sit-Ups - 30 Reps 3 Sets
    Leg-Raises - 30 Reps 3 Sets
    Shrugs - 20 Reps 3 Sets tO FAILURE
    Wrist curls - 10 Reps 3 Sets
    Calve Raises - 8 Reps 3 Sets
    Leg Presses - 8 Reps 3 Sets
    Squat - 5 Reps 3 Sets

    Thursday - Shoulders, Triceps, Chest
    Guolitine Bench Press w/ 10kg chains- 50% Res. - 8 Reps 4 Sets
    Power Lift Bench Press w/ 10kg chains - 50% Res. - 8 Reps 4 Sets
    Flat Press on floor - 50% Res. - 8 Reps 4 Sets
    Close Grip w/ Eazy Curl Bar - 50% Res. - 8 Reps 4 Sets
    Seated Military Press - 50% Res. - 8 Reps 4 Sets
    Behind Neck Press - 8 Reps 4 Sets
    Tri Pushdown Machine - 8 Reps 4 Sets
    DB Flyers - 8 Reps 4 Sets
    Arnold Dumbell Raises - 8 Reps 4 Sets
    Bent Over BB Rows - 8 Reps 4 Sets
    Chest Dips - MAX Reps 3 Sets

    Friday - HEAVY Legs, Biceps, Back, Traps, Abs
    Calve Raises - 8 Reps 3 Sets
    Leg Presses - 8 Reps 3 Sets
    Squat - 5 Reps 4 Sets
    Front Squat - 5 Reps 4 Sets
    Close Grip Chin-Up - MAX Reps 2 Sets
    Wide Grip Chin-Up - MAX Reps 2 Sets
    Standing Bicep Curls - 8 Reps 3 Sets
    Concentrated Bicep Curls - 6 Reps 3 Sets
    Bent-Over BB Rows - 8 Reps 4 Sets
    One arm Dumb-Bell Rows - 8 Reps 3 Sets
    Bar Lying Row - 8 Reps 3 Sets
    Sit-Ups - 30 Reps 3 Sets
    Leg-Raises - 30 Reps 3 Sets
    Shrugs - 20 Reps 3 Sets tO FAILURE
    Wrist curls - 10 Reps 3 Sets
    Last edited by karsel; 06-08-2005 at 09:59 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member Canadian Crippler's Avatar
    Join Date
    Apr 2004
    Location
    The Pavilion
    Posts
    6,776
    This is an insane amount of volume. On top of that, 2 day splits should be upper body / lower body
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  4. #3
    Senior Member karsel's Avatar
    Join Date
    Jun 2005
    Location
    Oz
    Posts
    161
    so what volume should i have? what should i change?

  5. #4
    Senior Member Canadian Crippler's Avatar
    Join Date
    Apr 2004
    Location
    The Pavilion
    Posts
    6,776
    You would need to change basically everything. I made a thread a couple months ago in bodybuilding about upper/lower routines (do a search), and on top of the one I posted and revised a few other members posted theirs up. Check the thread out and choose one of those.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  6. #5
    Senior Member karsel's Avatar
    Join Date
    Jun 2005
    Location
    Oz
    Posts
    161
    Thanx mate

  7. #6
    Wannabebig Member rooster1's Avatar
    Join Date
    Jun 2002
    Posts
    0
    I agree with CanadianCrippler. Way too much volume. If you are lifting correctly and with intensity, you only need maybe 3 warmup sets and 1 balls to the wall working set.
    You want to be able to recuperate and grow from the previous session so you will be bigger and stronger for the next one. Try slowing the movement down on the negatives and explode on the positives but controlled. This will increase your intensity tremendously!! Stay in the 4-6 second range on negatives and then you will know what a real workout is!!!
    No Advertising

  8. #7
    Senior Member DNL's Avatar
    Join Date
    Nov 2004
    Posts
    1,808
    karsel.. how long have you been working out? That's a whole lot of volume though.

  9. #8
    Senior Member karsel's Avatar
    Join Date
    Jun 2005
    Location
    Oz
    Posts
    161
    Obviously not long enough (6 months) thanks for help guys.
    Rooster what do mean by staying in the 4-6 second range on negatives? Im not used to all these words.

  10. #9
    En botella whey! Max-Mex's Avatar
    Join Date
    Sep 2002
    Location
    Dorchester, MA
    Posts
    4,808
    So you are looking for a dispropotionate upper body? Well, that routine is horrible. Concentrate on compound movements, then throw in 1 or 2 isolation. Try WBB #1. Also, make sure you are eating to gain weight because the "weight gainer" (which is just protien powder) and creatine won't do jack unless you're diet is in check.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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
  •