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Topic: Routines. (Read 169 times) |
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asasdad
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Here's mine (post all of yours too):
Mon: Back, shoulders,traps-
Chins, bent-over barbell rows, lateral raises, rear delt raises (with the pec deck), Barbell front rases, cable upright rows
Wed: Chest, tris-
Pec deck flys, incline dumbell press, cable cross-overs, dips, close-grip bench, french press
Fri: Bi's-
EZ bar curls, hammer curls, one arm preacher curls, reverse curls
Sat:Legs
Squats, leg press, leg extension, calf raises.
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Jim
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Re: Routines.
« Reply #1 on: Sep 29th, 2002, 10:15pm » |
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I stink! 
well my workout does right now, and has been for the past year or so, cuz i been moveing around and uh... long story.
but normally, here's how it looks.
mon: pecs
tues: legs squat/deadlift alternating by week
wed: arms
thurs: off
fri: back
sat: delts (and some other minor body part mixed in, whatever i feel like ie. traps)
sun: off
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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DBatGT
YaBB Senior Member
quotes are so overrated
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Re: Routines.
« Reply #2 on: Sep 30th, 2002, 6:30pm » |
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I typically have 4 days where I have my set routine and a 5th day where I do whatever I feel needs some improvement.
mon- back/bi
tue - shoulder/trap/abs
wed- legs
thur- chest/tri
fri- whatever suits my fancy
I will alternate my schedule depending on what I want to do on friday, this week I'm gonna work really hard at putting mass on shoulders and hitting abs really really hard.
anyone have a decent bi routine? I got a pretty good pump today doing very slow concentration curls (10s on the positive, 3s on the negative) 2 sets of 5. after some narrow grip curls and reverse curls (got late at the gym, got hungry, so I didn't do another set, although I shoudl have.)
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barrieddee
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Re: Routines.
« Reply #3 on: Oct 1st, 2002, 5:48pm » |
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Hey folks,
Here's ma routine
Mon: Pecs and triceps.
Tue off
Wed: Shoulders and Traps
Thurs off
Fri: Back and biceps
Sat off
Sun Legs and abs
I'v often heard that negative exercises are good for serious workouts. Try takin more time on the lowering part of your bicep curl than on the lift. Cant say myself, not tried it that much
Barrie
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barrieddee
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Re: Routines.
« Reply #4 on: Oct 1st, 2002, 5:54pm » |
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er, i'm kinda embarrassed to ask this but...
can someone tell me what hammer curls and preacher curls are?
I'm prob doin them but dont realise thats what they's called.
Btw, when i started this forum we had 10 members, that was only bout a month ago! Good work Jim 
Barrie
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DBatGT
YaBB Senior Member
quotes are so overrated
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Re: Routines.
« Reply #5 on: Oct 1st, 2002, 6:03pm » |
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hammer curl is done when you don't turn your fist so that teh flat part of the barbell hits your shoulder. preacher curls are done at a 'curling bench' you rest your armpits on it and it isolates the biceps pretty good.
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Jim
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Re: Routines.
« Reply #6 on: Oct 1st, 2002, 6:10pm » |
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what dbat said barrie. 
Hammer curls is like holding the dumbell verticle (sorta parallel to your arm i guess) and hammer away. like a hammering motion. I do these as finishers usually.
and thanks! woohoo, we ogt 36 members now. with more members there'll be more topics, and more ppl will join the chat. its like a snow ball effect hehehe...
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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Jim
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Re: Routines.
« Reply #7 on: Oct 1st, 2002, 6:10pm » |
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and oh btw, i'm no good with exercise names either myself. I just know most of the basic ones hehehe.... someone should teach me!
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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Incredible Bulk
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Re: Routines.
« Reply #8 on: Oct 2nd, 2002, 10:48am » |
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monday:chest,shoulders,triceps
Bench presses (bp), incline bp, dumbell presses...
dumbell military press, front raises and shrugs...
tricep push downs and tricep extensions.
wednesday: legs  (takes alot outta me!)
squats,leg presses, hamstring curls, leg extensions, calf raises, sitting calf raises.
Friday: back,biceps forearms
lat pulldowns,lat rows, t bar rows
ez bar curls,alt.dumbell curls, conc.curls
forearm curls with dumbells.
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Honey, i can argue with you till the cows come home, but frankly, when you come home i'd rather dance with the darn cows
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barrieddee
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Re: Routines.
« Reply #9 on: Oct 7th, 2002, 7:08pm » |
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Hey guys,
Was at the gym earlier this evening and totally blasted hell out of ma pecs. Never gor round to the triceps, by the time i had done my chest, i couldnt have picked up a 2kg dumbell! 
Gee, doing weights in the house, even with bench etc is no substitute for the Gym, what a workout!
Anyone tried super-sevens (21's) with a bench press?
Hurt like fcuk! Really kill the triceps! 
Well folks, have fun
Barrie
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DBatGT
YaBB Senior Member
quotes are so overrated
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Re: Routines.
« Reply #10 on: Oct 7th, 2002, 7:15pm » |
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straight bar curls going heavy.... this is the best pump I've gotten in ages in my bi's, I stood there flexing them after each set just giddy with excitement at the huge pump I got from just 3 sets of these. If you don't have these in your routine, you've got to throw them in, I did 3 x 10 with a weight where I almost had to cheat up the last rep ( 95 lbs)
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Jim
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Re: Routines.
« Reply #11 on: Oct 7th, 2002, 10:39pm » |
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I've never tried 21 with bench... how does that work?
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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barrieddee
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Re: Routines.
« Reply #12 on: Oct 8th, 2002, 12:57pm » |
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Well Jim, they dont really work as good as with the bar curls, but here goes.
I only used 50 lbs coz anything else for me would have been impossible.
I lifted the bar of that rack, then lowered it halfway down 7 times, then i did the full press 7 times, then from my chest halfway up. found it worked my triceps more than anything but boy it was bloody hard!!!
Baz
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david
YaBB Newbie
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Re: Routines.
« Reply #13 on: Oct 14th, 2002, 12:13am » |
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hey bud how do i chat in the roomm 
on Oct 8th, 2002, 12:57pm, barrieddee wrote:Well Jim, they dont really work as good as with the bar curls, but here goes.
I only used 50 lbs coz anything else for me would have been impossible.
I lifted the bar of that rack, then lowered it halfway down 7 times, then i did the full press 7 times, then from my chest halfway up. found it worked my triceps more than anything but boy it was bloody hard!!!
Baz |
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david
YaBB Newbie
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Re: Routines.
« Reply #14 on: Oct 14th, 2002, 12:19am » |
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ok this is how to chat in the room is it
well im looking for a good size program/routine
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david
YaBB Newbie
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Re: Routines.
« Reply #15 on: Oct 14th, 2002, 12:25am » |
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talk to me peaple i just started competeing and well i need 8kg in 5months any way to do itall i need to do is shock my body and it grows but running out of programs
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DBatGT
YaBB Senior Member
quotes are so overrated
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Re: Routines.
« Reply #16 on: Oct 14th, 2002, 1:06am » |
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what supplements are you on, etc. I doubt you've hit a plateau that you need AAS for or anything quite like that, and 5 months out from a comp? that means you have like 2 months to bulk before you start cutting (generally cutting takes 12 weeks, assuming that). I think the stimulus to grow is still there, your diet and supplements might not be spot on though.
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Jim
YaBB Administrator
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Re: Routines.
« Reply #17 on: Oct 14th, 2002, 2:04am » |
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Welcome to the forums dave.
What supps are u taking right now? 5 month is plenty of time to gain 8kg.
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Jim
Bodybuilding supplements reviews at http://www.bodybuildingforyou.com
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DBatGT
YaBB Senior Member
quotes are so overrated
Gender:
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Re: Routines.
« Reply #18 on: Oct 14th, 2002, 7:34pm » |
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sure he could gain 8kg, but his BF would be too high to compete, you need 3 months to cut BF to comp. levels and short of AAS there's no way he could put on 8kg in 2 months.
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Incredible Bulk
YaBB Full Member
Beef up the cow before you carve off the steak!
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Re: Routines.
« Reply #19 on: Oct 16th, 2002, 2:43am » |
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bloody hell! talk about mission impossible!
if your competing then you should only really gain weight during the off-season and when a competition is a few months away, start slimming down to cut up.
you can't gain quickly without putting on a little body fat.
what do you weigh now?
I put a post alittle while ago because i've gained 28pounds in under a month and a half but i know a part of that is body fat.
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Honey, i can argue with you till the cows come home, but frankly, when you come home i'd rather dance with the darn cows
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