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Thread: New routine - how's it look

  1. #1
    Wannabebig Member Neck's Avatar
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    New routine - how's it look

    I have done WBB1 / bulk for the past year, and made nice gains. Now I am 2 months into my first cut, and looking to change up the routine a bit. How does the following look:


    = chest(6 sets) bi's (5 sets)
    bench press 2x6-8
    incline/dumb presses/dips (choice of 1) 2x6-8
    Flyes 2x6-8
    barbell curls 2x6-8,
    Incline dumbs 2x6-8
    hammer 1x6-8
    Abs 2x15 of hanging leg raises or crunches

    day off

    = back (8 sets) shoulders (6 sets)
    * I can't do deads, due to back issues
    Chins 2x6-8
    barbell rows 2x6-8
    pulley rows/pulldowns/machine row (choice of 1) 2x6-8
    barbell shrugs 2x6-8
    shoulder presses 2x6-8
    dumbell presses 2x6-8
    flyes 2x6-8
    Abs 2x15 of hanging leg raises or crunches

    day off

    = legs (13 sets) tris (5 sets)
    squats 3x6-8
    leg presses 2x6-8
    leg curls 2x6-8
    sl deads 2x6-8 *can't go too heavy
    standing calf raises 2x6-8
    seated calf 2x6-8
    cg bench 2x6-8
    skulls 2x6-8
    pushdowns 1x6-8

    2 days off
    Last edited by Neck; 06-24-2005 at 11:53 AM. Reason: editing

  2. #2
    Senior Member brewski053's Avatar
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    Quote Originally Posted by Neck


    chest (10 sets) bi's (6 sets)
    bench press 4 x12-6
    incline/dumb 3 x8-6
    Flyes 3x8-6
    barbell curls 3x 8-6
    hammer 3x 8-6
    Abs 2x15 of hanging leg raises or crunches

    day off

    = back (8 sets) shoulders (6 sets)
    sl deads 4x12-6 *can't go too heavy
    Chins 3x8-6
    Barbell rows 3x 8-6
    shoulder presses 3x12-6
    Lat Raise 2x8-6
    Rear flyes 2x8-6
    Shrugs 2x 8-6
    Abs 2x15 of hanging leg raises or crunches

    day off

    = legs ( 10 sets) calvs (4 sets) tris (6 sets)
    squats 3x12-6
    leg presses 2x6-8
    standing/seated calf raises 4x12-6
    Leg Extension 3x8-6
    leg curls 2x6-8
    dips 4x12-6
    cg bench/skulls/pushdowns 2x8-6
    Abs 2x15 of hanging leg raises or crunches
    2 days off
    Most of this shiat is up to you, theres no right answer but I mean that edit looks pretty good just give it a try and edit it to how you feel afterwards.
    Just play around with the sets of bi and tri depending on how you feel, you could do more, you could do less, it depends on your body.

    The ab routine is up to you aswell..
    Last edited by brewski053; 06-24-2005 at 02:38 PM.
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  3. #3
    SFW! drew's Avatar
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    Why doing flyes on back day? ANd what is wrong with your back that you can do squats but not DLs?

    Everything else looks fine.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  4. #4
    I drink your milkshake twm's Avatar
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    rear flyes work the posterior delt of the shoulder

  5. #5
    SFW! drew's Avatar
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    I wasn't sure he meant rear flyes.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  6. #6
    Player Hater PowerManDL's Avatar
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    It looks like every other routine that people make a pointless thread about as if it actually makes a difference.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  7. #7
    Senior Member brewski053's Avatar
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    Quote Originally Posted by drew
    Why doing flyes on back day? ANd what is wrong with your back that you can do squats but not DLs?

    Everything else looks fine.
    i dunno he does SLDL but says he cant do DL im ****ing losts. Oh well to each there own....

    BTW Neck you could try the Glute-Ham Raise Machine and maybe hold a plate if the DL arent working out.....
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  8. #8
    Wannabebig Member Neck's Avatar
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    Quote Originally Posted by PowerManDL
    It looks like every other routine that people make a pointless thread about as if it actually makes a difference.
    Oh sorry to bother your message board surfing

  9. #9
    Wannabebig Member Neck's Avatar
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    I fubared my lower back doing deadlifts, and will try and work them back into my routine in the future. I can do SL Deads with 2 plates a side, without too much difficulty. Squats aren't a problem, but I have lower back issues that prevent me from going heavy on deads. I wish it wasn't that way, but it is.

    The flyes on back day are shoulder flyes.

  10. #10
    Wannabebig Member Neck's Avatar
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    Anyone see anything wrong with the # of sets I've apportioned to each bodypart?

  11. #11
    Senior Member brewski053's Avatar
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    Quote Originally Posted by Neck
    Anyone see anything wrong with the # of sets I've apportioned to each bodypart?
    did u not see that I edited ur routine?

    chest (10 sets) bi's (6 sets)
    bench press 4 x12-6
    incline/dumb 3 x8-6
    Flyes 3x8-6
    barbell curls 3x 8-6
    hammer 3x 8-6
    Abs 2x15 of hanging leg raises or crunches

    day off

    = back (8 sets) shoulders (6 sets)
    sl deads 4x12-6 *can't go too heavy
    Chins 3x8-6
    Barbell rows 3x 8-6
    shoulder presses 3x12-6
    Lat Raise 2x8-6
    Rear flyes 2x8-6
    Shrugs 2x 8-6
    Abs 2x15 of hanging leg raises or crunches

    day off

    = legs ( 10 sets) calvs (4 sets) tris (6 sets)
    squats 3x12-6
    leg presses 2x6-8
    standing/seated calf raises 4x12-6
    Leg Extension 3x8-6
    leg curls 2x6-8
    dips 4x12-6
    cg bench/skulls/pushdowns 2x8-6
    Abs 2x15 of hanging leg raises or crunches
    2 days off
    Last edited by brewski053; 06-24-2005 at 04:19 PM.
    My Transformation
    http://www.wannabebigforums.com/showthread.php?t=50238

  12. #12
    Wannabebig Member Neck's Avatar
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    Quote Originally Posted by brewski053
    did u not see that I edited ur routine?
    You sir, are correct - I didn't note that you had. Something looked strange as I noticed the flyes on back/shoulder day had turned into "rear flyes". I'll look your changes over, thanks.

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