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Thread: My new workout routine

  1. #1
    Defensive Tackle Goldbergwannabe's Avatar
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    My new workout routine

    All right, so here's the deal. I can only get into the gym Monday through Thursday every week. I just started this, and I've started eating a lot more, and a lot less sugar-based food like chocolate and stuff. Mostly it's just meat, veggies, eggs, cheese, and bread-stuff with water, tea, or milk to drink. And all of my lifts work up from about 25 lbs. less than my max and work up to near it or at my max. Please give me any advice about anything you see that could be improved. Oh, and the reason I do arms twice a week is because my arms are the weakest part of my body and I need a LOT of improvement.

    Monday (arms/chest)
    -Bench Press [4 sets of 5]
    -Incline [4 sets of 5]
    -Pec Deck [4 sets of 5]
    -Tricep Extensions [4 sets of 10]
    -DB Bench Press [4 sets of 10]
    -Crunches [4 sets of 20]

    Tuesday (legs)
    -Squat [4 sets of 10]
    -Leg Extensions [4 sets of 20]
    -Calf Raises [4 sets of 20]
    -Explosions [4 sets of 5]
    -Power Cleans [4 sets of 10]

    Wednesday (shoulders/back)
    -Power Shrugs [4 sets of 10]
    -Lateral Rows [4 sets of 5]
    -Lateral Pulls [4 sets of 5]
    -Lateral Pull-Downs [4 sets of 5]
    -DB Military Press [4 sets of 10]
    -Crunches [4 sets of 20]

    Thursday (same as Monday, no crunches)

    Friday-rest

    Saturday
    -Push-Ups [4 sets of 25]
    -Crunches [4 sets of 25]

    Sunday-rest
    Last edited by Goldbergwannabe; 09-22-2005 at 05:20 PM.
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  2. #2
    the kid from oz
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    i think you have way to many sets, you're doing abs to often, why work them 3 times a week? they're just the same as any other muscle group and u only have to do them once a week.

    here is what i would do
    mondays:
    get rid of either flat bench or flat db's
    switch pec dec for db fly's

    tuesdays
    add 2 exercises for hams
    get rid of leg extensions
    what are explosions?

    thursdays
    DEADLIFT!
    take out lat pulls, whatever they are
    add at least 1 more shoulder exercise

    there is no need to do chest 2 times a week
    cut all sets from 4 to 3, even 2 on some

    count your calories!

  3. #3
    Senior Member getfit's Avatar
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    what's wrong with leg extensions?
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  4. #4
    the kid from oz
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    i dont like 'em :P - notice i did say "here's what i would do"

  5. #5
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Why do you work arms and chest twice as much as everything else? And pushups/crunches won't really help you.
    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.

  6. #6
    Senior Member khari's Avatar
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    Quote Originally Posted by bigedge
    you're doing abs to often, why work them 3 times a week? they're just the same as any other muscle group and u only have to do them once a week.
    I squat 3 times a week. Plenty of strongmen/strength athletes do the same. Are they doing too much as well?
    Last edited by khari; 09-22-2005 at 06:35 PM.

  7. #7
    the kid from oz
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    as conditioned athletes im sure they can handle the load just fine. but considering this dude only goes the gym 4 days a week and all in a row why would he want to do abs on 3 of these days

  8. #8
    Banned
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    Here's a suggestion:

    Monday (arms/chest)
    - Bench Press [6 sets of 5] (3rd set is 5rm)
    - Tricep Extensions [2 sets of 6 - 8]
    - Weighted Crunches [2 sets of 10]

    Tuesday (legs)
    -Squat [6 sets of 5]
    -SLDL [2 sets of 6 - 8]
    -Calf Raises [2 sets of 8 - 12]
    -Explosions [4 sets of 5] (?? Dunno what these are)


    Wednesday (back)
    -Barbell Rows [6 sets of 5]
    -Deadlift [2 sets of 6 - 8]
    -Weighted Crunches [2 sets of 10]

    Thursday

    -Work lagging arms here. Maybe direct work for biceps and forearms.
    -I wouldn't do anything for tris here because they get hit enough.

    Friday-rest

    Saturday (shoulders)
    -DB Military Press [6 sets of 5]
    -Power Shrugs [2 sets of 10]
    -Upright row or Lateral Raise [2 sets of 8 - 12]

    Sunday-rest

  9. #9
    Defensive Tackle Goldbergwannabe's Avatar
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    Thanks, guys.

    Explosions are done on a squat and calf raise machine. I squat way down with the weight, then lift it up with my legs quickly and throw the weight up with my arms. Our defensive line coach likes us to do those. Don't know how much they really do, except for speed. And lateral pulls are on a machine that you do tri. extensions on and it's got a place to hook a bar to near the bottom and it's all connected with pulleys, like the tri's. But you grab hold of the bar and lift it up to your chin.

    But if I need a lot of improvement on my arm strength (especially bench press), shouldn't I be doing it more? Thanks again.
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  10. #10
    Senior Member RussianRocket's Avatar
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    Quote Originally Posted by khari
    I squat 3 times a week. Plenty of strongmen/strength athletes do the same. Are they doing too much as well?
    Bodybuilders goals are different than a strongman's.
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  11. #11
    Senior Member khari's Avatar
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    Quote Originally Posted by Goldbergwannabe
    But if I need a lot of improvement on my arm strength (especially bench press), shouldn't I be doing it more? Thanks again.
    So you're a football player? I'd say you should be benching, squatting and doing power cleans at least twice a week. A bodybuilding split is an odd choice for football in my opinion.

  12. #12
    Wannabebig Member
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    You're playing football and the coaches don't have you guys deadlifting or doing power cleans? You gotta get your core strong, especially for a lineman. You should be squatting, benching and deadlifting. You should also be doing weighted sit ups and weighted hypers. IMO. Have a look at the link below. That is your ideal routine.. The Bill Starr power Routine..

    http://www.deepsquatter.com/strength...s/manrodt4.htm

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