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Thread: help with my routine.

  1. #1
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    my workout

    Hi guys this is my routine for boxing and football I also am doing it inorder to get "cut up" like terrel Owens not huge like arnold schwartzenager. When I say Alt I mean superset. Here it is. I would really appreciate it if you guys helped me add or take away from it because this is the first time I have ever really started lifting.

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 3 x 4-7 reps
    High Incline Dumbell Press : 3 x 3-6 reps Alt with deadlifts
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Flyes : 2 x 6-8 reps

    Back

    Behind Back Lat pulldowns 2 x 6-8 reps
    Deadlifts : 3 x 3-6 reps alt with high incline press
    Barbell Rows : 3 x 4-7 reps alt with bench
    Shrugs : 1 x 10 reps

    Day 2 : Running

    Day 3 : Neck, Trapz, Shoulders, Legs

    Neck :

    Rope on neck lift : 2 x 6-8 reps

    Trapz :

    Shrug : 2 x 6-8 reps
    Upright Row : 2 x 6-8 reps

    Shoulders :

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 6-10 reps alt straight leg dead lift
    Cuban Press : 2 x 6-8
    Legs :

    Squats alt standing military presses : 3 x 5-8 reps
    Hack Squats : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Straight Legged Deadlifts : 2 x 6-10 reps alt with standing lateral raises.
    Standing Calve Raises : 4 x 10 reps

    Day 4 : Running

    Day 5 : Forarms, Triceps and Biceps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 3 x 5-10 reps alt with Dumbell curls

    Biceps :

    Dumbell Curls : 3 x 5-10 reps alt with french curls
    Hammer Curls : 2 x 6-8 reps

    Forearms :

    Reverse Curl : 2 x 6-8 reps Triset
    Wrist Curl : 2 x 6-8 reps Triset
    Reverse Wrist Curl : 2 x 6-8 reps Triset

    Day 6 : Running

    Day 7 : Off
    Last edited by jurzysfinest; 01-08-2007 at 05:00 PM.

  2. #2
    Senior Member McVein's Avatar
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    why are you supersetting a deadlift?? :O i hardly have the energy to sit down between sets on my deads

    and a lot of people are going to tell ou to drop the upright rows, and add cleans or something

    there also seems to be a lot of volume, 10+ sets for shoulders is a lot
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  3. #3
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    Is it possible to do cleans wih dumbells? Mainly because I have a smith machine so I cannot do the cleans with a barbell. Also the reason I do superset the deadlift is so my body is more conditioned for football.
    Last edited by jurzysfinest; 01-07-2007 at 02:22 PM.

  4. #4
    Senior Member McVein's Avatar
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    how do you deadlift if you have no barbell?
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  5. #5
    Senior Member BFGUITAR's Avatar
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    Deadlift on a smith?
    Smiths are useless.

  6. #6
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    I have a smith machine. It has a barbell but it is attached to the machine.
    Last edited by jurzysfinest; 01-07-2007 at 02:45 PM.

  7. #7
    Senior Member McVein's Avatar
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    you cant deadlift with a smith machine....can you?
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  8. #8
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    http://www.bodybuilding.com/fun/exer...egged+Deadlift
    I am going to start my routine tomorrow. So I was just wondering if you thought this was a good workout for football and boxing. Also what shoulder excercises do you recomend I drop.
    Last edited by jurzysfinest; 01-07-2007 at 02:57 PM.

  9. #9
    Senior Member McVein's Avatar
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    i cant beleive thats actually on a forum.....let alone one of the biggest

    look how far away the bar is from the body, and the motion would me so werid

    that cannot be considered a deadlift

    sell your smith machine and get an oly set man
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  10. #10
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Deadlifts of any kind should never be done on a Smith Machine...ever.
    "The only easy day was yesterday."

  11. #11
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    whats an oly set. Also I dont have a spotter.

  12. #12
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    Lol I just realized my dad has a few bars. That I could use for like deadlifts and stuff that I dont need a spotter. I will use the Smith for my bench and my squats.

  13. #13
    Senior Member McVein's Avatar
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    you dont need a spotter to deadlift....

    an oly set is a barbell and some weights...
    Quote Originally Posted by Everyone View Post
    I agree with McVein

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    Yah I know. I will use the Oly bar for stuff like cleans and what not. And use my smith for my bench and squat. So now that we have that out of the way. What do you recomend I add or remove to my workout. Remember I want to get cut up while still getting power and explosivness. Thank you for all your help. I am new to weightlifting and would have not got so much informationw ith out you.

  15. #15
    Senior Member McVein's Avatar
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    why use smith for bench?

    do you workout at home yes?

    what are your stats & goals?
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  16. #16
    Just watch me ... Built's Avatar
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    Please don't squat on a Smith. It's really not a squat, you'll force your body into a plane of motion and ... well, your knees, your poor knees ...

    BB.com just sunk to a new low in my mind.

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    Yes I workout at home. Generally when I am home alone so I dont have a spotter. My goals are to get cut and to get explosiveness and power for football and to get stamina in my muscles for boxing.
    Last edited by jurzysfinest; 01-07-2007 at 03:09 PM.

  18. #18
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    You shouldn't use Smith Machine for anything, really. Especially for squats. Stick with barbells and dumbbells.
    "The only easy day was yesterday."

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    ok fine I wont use it. I will try and get my brother to spot me. Now that that is out fo the way can you help me with my routine please.
    Last edited by jurzysfinest; 01-07-2007 at 03:12 PM.

  20. #20
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    I suggest you buy the book Starting Strength by Mark Rippetoe to learn proper form for the big lifts. It gives you insight into proper form like nothing I've ever read. Everyone should have this book.
    Last edited by sCaRz*Of*PaiN; 01-07-2007 at 03:17 PM.
    "The only easy day was yesterday."

  21. #21
    Just watch me ... Built's Avatar
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    Smith is not entirely useless.

    I use it to do chinups ...

    Actually, there are a few things I occasionally use a Smith machine for - I like doing bent over rows on Smith, and some of the bigger guys at my gym use it occasionally for shoulder or chest work. But I wouldn't use it for a squat or a dead.

  22. #22
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    OO. I now how to do most of the lifts. I have been studying it for a few weeks. Im just trying to get a routine.

  23. #23
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Im just trying to get a routine.
    Try one of these ~>
    WBB Routine #1
    Baby Got Back
    "The only easy day was yesterday."

  24. #24
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    I am basically using the first one i just added a few excercises. What shoudler excercises should I remove?

  25. #25
    Senior Member deeder's Avatar
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    Quote Originally Posted by jurzysfinest View Post
    I am basically using the first one i just added a few excercises. What shoudler excercises should I remove?
    Whatever you added.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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