m3somorph's new routine

[m3somorph]

I felt like a change of pace and this is what spewed out onto my notepad:

Day 1 - Chest & Triceps
DB Bench
DB Incline
DB Flys
CGBP
Tricep Extensions

Comment: I hate myself for including flys in my routine but summer is approaching and my the middle of my chest is lagging a bit. In the past, I've found Dumbbell Flys are excellent for chest mass if nothing else. The tricep extensions have been included because I've never done them before and I would love to give them a whirl.

Day 3 - Back & Biceps
Dealift
B/O Rows
V-Grip Pulldowns
Underhand Chins
EZ Bar Preacher Curls

Comments: Again, I hate myself for including curls but my arms are starting to look funny because my triceps and shoulders are pretty big, relatively speaking, and my biceps are woefully small. I also included Underhand Chin Ups because I feel its a good compound movement that will give my biceps a run for their money.


Day 6 - Legs & Shoulders
DB Shoulder Press
Front Squats
Snatch Squats
BB Upright Rows
Front-Lat Raises

Comments: I know I should put my compound movements at the beggining of my program but DB Shoulder Press is my favourite exercise and I want to be fresh for it. Mark it off as a guilty little pleasure. Its also worth noting that I've only included Front-Lat Raises for stability purposes.

Notes: Each exercise will consist of three sets of 8-10 reps (light weeks), 6-8 reps (medium weeks) or 3-6 reps (heavy weeks). Compound movememnts will tend towards the lower end of the designated weekly rep ranges whereas the opposite will apply to more isolated exercises. Recovery time between sets will be decided upon once I've refined the program.

[Merk0135]

Not enough for legs and I don't believe in a separate day for shoulders, especially the way you're doing it. You're giving yourself one day of rest after shoulders before hitting bench. Not to mention you'll tax them on back day.

[m3somorph]

Originally Posted by Merk0135

Not enough for legs and I don't believe in a separate day for shoulders, especially the way you're doing it. You're giving yourself one day of rest after shoulders before hitting bench. Not to mention you'll tax them on back day.

Would it make a difference if I train in the evening on Day 1 and the morning on day 6? Can you be a little more specific about the kind of changes you would make?

[PhiSigPhi]

Maybe change the should press to a DB Push Press. You squat, explode up and use momentum to lift the weights. I don't know if it addresses Merk's point, but it makes it more of a compound excercise. They are fun to do also

[m3somorph]

Originally Posted by PhiSigPhi

Maybe change the should press to a DB Push Press. You squat, explode up and use momentum to lift the weights. I don't know if it addresses Merk's point, but it makes it more of a compound excercise. They are fun to do also

The only thing I would consider changing DB Shoulder Press with is Military Press but I have enough compound exercises as it stands. I think I might get rid of Front-Lat Raises and replace them with SLDL to give my legs a little more work; I can do my shoulder stability crap in my own time.

[PhiSigPhi]

Originally Posted by m3somorph

The only thing I would consider changing DB Shoulder Press with is Military Press but I have enough compound exercises as it stands. I think I might get rid of Front-Lat Raises and replace them with SLDL to give my legs a little more work; I can do my shoulder stability crap in my own time.

That sounds superb. Looking forward to your log

[m3somorph]

Cheers PhiSigPhi.

I've marked the changes to my program in red:

Originally Posted by m3somorph

I felt like a change of pace and this is what spewed out onto my notepad:

Day 1 - Chest & Triceps
DB Bench
DB Incline
DB Flys
CGBP
Tricep Extensions

Comment: I hate myself for including flys in my routine but summer is approaching and my the middle of my chest is lagging a bit. In the past, I've found Dumbbell Flys are excellent for chest mass if nothing else. The tricep extensions have been included because I've never done them before and I would love to give them a whirl.

Day 3 - Back & Biceps
Dealift
B/O Rows
V-Grip Pulldowns
Underhand Chins
EZ Bar Preacher Curls

Comments: Again, I hate myself for including curls but my arms are starting to look funny because my triceps and shoulders are pretty big, relatively speaking, and my biceps are woefully small. I also included Underhand Chin Ups because I feel its a good compound movement that will give my biceps a run for their money.


Day 6 - Legs & Shoulders
DB Shoulder Press
Front Squats
Snatch Squats
SLDL
BB Upright Rows
Comments: I know I should put my compound movements at the beggining of my program but DB Shoulder Press is my favourite exercise and I want to be fresh for it. Mark it off as a guilty little pleasure. Its also worth noting that I've only included Front-Lat Raises for stability purposes.

Notes: Each exercise will consist of three sets of 8-10 reps (light weeks), 6-8 reps (medium weeks) or 3-6 reps (heavy weeks). Compound movememnts will tend towards the lower end of the designated weekly rep ranges whereas the opposite will apply to more isolated exercises. Recovery time between sets will be decided upon once I've refined the program.

I've decided three to four minutes between compound sets and one to two minutes between isolated sets will give me sufficient time to recover between working sets. Any further feedback will be very much appreicated -- it isn't too late to make more changes!

[m3somorph]

Originally Posted by m3somorph

I felt like a change of pace and this is what spewed out onto my notepad:

Day 1 - Chest & Triceps
DB Bench
DB Incline
DB Flys
CGBP
Single-Arm Tricep Extensions

Comment: I hate myself for including flys in my routine but summer is approaching and my the middle of my chest is lagging a bit. In the past, I've found Dumbbell Flys are excellent for chest mass if nothing else. The tricep extensions have been included because I've never done them before and I would love to give them a whirl.

Day 3 - Back & Biceps
Dealift
B/O Rows
V-Grip Pulldowns
Underhand Chins
EZ Bar Preacher Curls

Comments: Again, I hate myself for including curls but my arms are starting to look funny because my triceps and shoulders are pretty big, relatively speaking, and my biceps are woefully small. I also included Underhand Chin Ups because I feel its a good compound movement that will give my biceps a run for their money.


Day 6 - Legs & Shoulders
DB Shoulder Press
Front Squats
Snatch Squats
SLDL
BB Upright Rows

Comments: I know I should put my compound movements at the beggining of my program but DB Shoulder Press is my favourite exercise and I want to be fresh for it. Mark it off as a guilty little pleasure. Its also worth noting that I've only included Front-Lat Raises for stability purposes.

Notes: Each exercise will consist of three sets of 8-10 reps (light weeks), 6-8 reps (medium weeks) or 3-6 reps (heavy weeks). Compound movememnts will tend towards the lower end of the designated weekly rep ranges whereas the opposite will apply to more isolated exercises. Recovery time between sets will be decided upon once I've refined the program.

One more minor change made.