This is the first routine I've ever attempted to make.
Alt by week means do one exc listed on Week A, and the other on Week B.
Fire away boys :-X
(Constructive Criticism only please. :-(. You may injure my fragile ego ;-) )
Also, I did not include WU Sets.
BB/DB Bench Press (Alt By Week)
Incline BB Bench Press
DB Lying Flies
Light Forearm Work
Deadlift/Clean & Press (Alt By Week)
Mil Press (Only on days with DL)
B/O DB Row
Close Grip Chins
Trap Bar Shrugs
(Don't know the name of this exercise. Hang from dip bar with legs extended and pull your body weight up)
AB Work on Day 1 and Day 3
Last edited by Addam1125; 12-09-2005 at 01:50 PM.
What are you goals with this routine? Also, how long have you been weight lifting? I don't think I'd worry about an alternate routine for every other week. Stick with one for a few months and then maybe change it up.
About the routine: Make sure to hit the compound movements before the isolated movements (i.e. do your incline presses before the flies). Lose the Kickbacks...there are many more effecient movements for triceps such as Close Grip Bench Press, Parallel Bar Dips, or Cable Pressdowns. Might be overkill to hit both Goodmornings AND Hypers...depends if your back can take it. Tell me what a "W" DB Press is? And on that last exercise, are you talking about a Suppinated Row? I doubt this is necessary with everything else you are doing.
32 yo - 5'6" - 170 lbs
USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
Gym PRs: 370 SQ, 270 BP, 510 DL
The Riddle Of Iron - Kiaran's Garage Training Log
My goals are to gain mass and strength. I plan on continuing my bulk with this routine.
I am alternating on two of my exercises for a couple of reasons. For the DB/BB bench press I want to incorporate some DB work into my routine to work some stabalizers, but I also want to keep the BB press in there so I can lift relatively heavy. As for deadlifts/clean&press, I feel that lifting heavy for deadlifts every week may be too much on my back, so clean and press would be perfect every other week, plus they look cool as hell 8-D.
As for triceps, I meant to put cable pressdowns in there, I don't know why the hell I put kickbacks in there :-X. I will change that.
This is a "W" DB Press http://www.muscleandfitness.com/training/exercises/3
And that last exercise is not a supinated row. It works delts and abs.
If your goal includes jacking your shoulders up all to hell, then keep those handy "W" DB presses in there. If not, then I wouldn't even attempt those.
Military press, side laterals, and a rear delt lift (face pulls or face down incline reverse flys) is all your shoulders should need.
I am not familiar with those exercises, although I would assume that the latter is self-explanitory. Can you explain a face pull to me?
Last edited by Addam1125; 12-09-2005 at 01:45 PM.