|
07-18-2005, 04:16 AM
|
|||
|
|||
If you guys could give me some feedback on my routine that'd b gr8, but preferably onli if u reali know what ur talkin about lol
Day 1 - chest, shoulders, traps, triceps day 2 - abs, lower back, legs day 3 - back, biceps, forearms day 1 - chest:a few push ups and chest press to warm up, peck deck (machine flys), BB bench press shoulders: DB lateral raises, DB front deltoid raises, BB military press traps: DB shrugs triceps: tricep pushdowns, DB kickbacks, bench dips day 2 - a bit of running b4 routine (thats kinda my main leg workout) abs: crunches, leg raises, decline situps, vertical leg raises lower back: lumbar extensions legs: (I'm not that keen on legs at atm im just doing a short leg routine) calf raises, squats day 3 - back: wide grip pull downs (front and back), DB rows biceps: BB curls, chin ups, reverse curls (reverse curls also 4 forearms) forearms: BB forearm curls, BB reverse forearms curls I'm supplementing whey, creatine, L-glutamine, tribulus what do you think, ive just started this routine, ya know giving it a whirl trial and error, i kinda made this routine to tailor to my gym equipment and personal preferences. 
|
|
07-18-2005, 04:21 AM
|
||||
|
||||
|
Quote:
how do you cycle days 1,2, and 3 throughout the week? ie how many off days etc? sets? reps? apart from that, do your bench press first on chest day make sure to get some incline in there do your squats first on day 2, oh aren't they fun  you do a hardly anything for back then a lot for your arms IMO
|
|
07-18-2005, 04:49 AM
|
|||
|
|||
|
hmm i dont reali hav set reps but its normally sumthin like 10,8,6 or 8,7,6 depends on how im feeling
i do day 1 monday wen im full of energy and rearing 2 go tues off day 2 wednesday thursday off day 3 friday saturday off sunday off yea good call on the incline, should i do like 3 sets of incline and 3 normal bench like 2 separate exercises, or like 1 set of incline 2 sets of normal, also would i do that b4 or after normal bench hmm yes i do skimp on the back a bit whats some other good exercises to chuck in there 4 back and in what order and in regards to the bench b4 the peck deck r u not supposed 2 warm up the muscle first with an isolation exercise and then do the compound (pec, then bench)?
|
|
07-18-2005, 04:52 AM
|
|||
|
|||
|
hey guys, thnx for the fast reply
 looks like a got a bit of work to do hehe  ok lets see here... Monday- chest + tris + calves + abs Chest Bench press 4x6-8 Incline dumbbell press 4x6-8 Chest press 4x6-8 Smith machine 4x6-8 Triceps Tri push downs (rope) 4x10 Kick backs 4x10 Dips 4x 6-8 Calves Calf raises 4x10 Tuesday-shoulders + biceps + forearms Shoulders Shoulder press 4x6-8 Shoulder side raises 4x6-8 Shoulder front raises 4x6-8 Shrugs 4x6-8 Lat pulldown 4x6-8 Biceps Alternating bicep curls 4x6-8 Incline Hammer curls 4x6-8 Barbell curls 4x6-8 Cable curls (ezy bar) 4x6-8 Forearms Forearm curls 4x20 dumbbell each hand hold 20 seconds Wednesday-legs + back + abs Legs Leg extensions 4x6-8 Leg curls 4x6-8 Calf raises 4x10 Leg press 4x6-8 Back Seated row 4x6-8 Thursday-chest + triceps Chest Bench press 4x6-8 Incline dumbbell press 4x6-8 Chest press 4x6-8 Smith machine 4x6-8 Triceps Tri push downs (rope) 4x10 Kick backs 4x10 Dips 4x until failure Friday-shoulders + biceps + forearms + calves + abs Shoulders Shoulder press 4x6-8 Shoulder side raises 4x6-8 Shoulder front raises 4x6-8 Shrugs 4x6-8 Lat pulldown 4x6-8 Biceps Alternating bicep curls 4x6-8 Incline Hammer curls 4x6-8 Barbell curls 4x6-8 Cable curls (ezy bar) 4x6-8 Forearms Forearm curls 4x20 dumbbell each hand hold 20 seconds Calves Calf raises 4x10 ok there are a few flaws with my routine ahha...if i add squats and back exercises to my routine...do u think it could work? or would it b working my body to much? Perhaps a diferent workout approach? i have been training for about 6-7 months now on a pretty standard routine given to me by my gym guy, i feel i need a change. Perhaps a split of: day 1-chest day 2-arms day 3-shoulders day 4-legs + back day 5-arms do u think that could work?? At the moment i am mainly interested in building huge arms...i have a fairly solid and large body, but no guns to go with it haha u guys think the above split would work better for me? Thnx again
|
|
07-18-2005, 04:55 AM
|
|||
|
|||
|
oh and about the diet
i am not fat or anything, but i have a bit of fat around my hips and a lil gut so i figure until i lose it, i would try low carbs and high protein?? I am going for mass rather than tone or strength, so hence the low reps sound good to u guys?? any help would b greatly appreciated cheers again
|
|
08-22-2005, 03:24 AM
|
||||
|
||||
|
Monring all,
I am feeling particularly brave this morning! so feel free to critique my workout! dont hold any punches. Monday Legs Squats leg extensions leg curls Stand claf raises Abs Weighted crunches 3x20 Twist crunches 3x20 Tuesday HIIT - 20 min on the bike Wednesday Chest/Bi's Chest Flat barbell bench Incline flys Weighted Dips Bi's Concentration Curl Preacher Curl Abs Wighted Crunches 3 x 20 Twist crunches 3 x 20 Thursday HIIT - 20 min on the bike Friday HIIT 20 min on the bike Saturday Back/Sholders/Tri's Back Lat pull down DB Row Dead lift (on a smith) Wide Grip Chin ups Shoulders DB milarty press DB Raises Side Raises Tri's Close grip bench press Tri extensions Weighted dips All exercises are done doing 5x5 with 2 sets to warm up the muscle. What you all think? Look to do this for about 5-6 weeks and then will alternate. Cheers guys n gals
|
|
09-01-2005, 02:02 PM
|
|||
|
|||
|
HIIT question
Hi, i have just started using the HIIT method 4 times a week hoping to eliminate unwanted body fat. Even though triming up around my waist is important to me, my main aim is to increase the muscle size of my arms, chest, legs etc. Will using a high intensity interval training method decrease my rate of progress in strength training?? if so what sort of cardio if any should i do??
Also, i weight train 3 times a week, doing 3 sets of 6 reps. i do the heaviest weight i can on each of the exercises. everytime i try to go up a weight i find that i never complete all the reps , or i dont do the excerise properly. i want to no when i should move up to a higher weight?? i no these are prob routine questions but i have just started out and am not sure bout things, so help with this will be appreciated. Cheers, ben
|
|
09-24-2005, 08:34 AM
|
||||
|
||||
|
im just new here... and i still dont know how to change the routine correctly (so as your muscles would not be used to the same workout)?
do i have to change the routine itself? or do i just have to change the chronological order of the workout? could someone help me please.. ============================= im currently gonna adopt the routine posted here before (2004) mon - chest, tri tue - off wed - back, bi thur - off fri - shoulder, leg sat - off sun - off ============================ how many weeks should i do this routine, and when should i change the routine, so as to my muscles would not get used to the same exercises? thanks a lot..
|
|
09-25-2005, 05:03 AM
|
||||
|
||||
|
Quote:
hey.. thanks for the reply... it sure will help. so 3 weeks eh!?! hmmm... now i know what to do.. ill be starting the 3day split workout tomorrow. and ill be lifting heavier weights than i usually do.. (8reps x 3sets).. i hope this workout woulb be beneficial for me.. oh by the way, i havent been doin cardio for a month now.. silly me.. hehe.. but can u suggest on how to do my cardio right side to side with my 3day split? thanks alot bro.. more power... :P (and even if you're a newbie here in this forum, in the art of body building, mayber you're not a newbie after all.. and that what counts! thanks)
|
|
09-25-2005, 08:52 AM
|
|||
|
|||
|
monday: 10-20 degrees dumbell press(warm up then 1 heavy set) , cable cross overs (1 warm up then 1 heavy set) , dumbell flys (1 heavy set)
closegrip smythe bench press ( 1 heavy set) dips (1 heavy set) decline twisting situps (20 reps ) then weighted decline situps tuesday:rest wednesday: chin ups ( 2 sets 1 wide grip pals faicng away and 1 close grip palms facing). deadlift .(1 warm up then 1 heavy set). barbell row 1 set heavy) seated dumbell curls ( 1 set hammer style then 1 set normal palms facing up) forearm curls n thn forearm reverse curl thursday; rest friday; shoulder press ( 1 warm up 1 heavy set). lateral raises (1 warm up 1 heavy set) rotator cuff exersizes (2 different exersizes one set for each for each arm ) . leg presss warm up , leg press heavy , squat heavy , hamstring curl warm up , hamstring curl heavy, seated calf raise warm up , seated calfs heavy. (i sometimes include a set of 20 rep squats ) so thats monday: chest 3 sets triceps 2 sets abbs 2 sets wednesay: back 4 sets biceps 2 sets forearms 2 sets friday; legs 4 sets shoulders 2 sets rotators 2 sets but i may swop wednesdays workout to tuesday because similar muscles are worked on wednesday n friday
|
|
09-26-2005, 06:25 PM
|
||||
|
||||
|
Quote:
wow! im gaining so much knowledge here... thanks a lot.. lets just talk about this in PM.. thanks alot again...
|
|
10-09-2005, 09:45 PM
|
|||
|
|||
|
My training style...
2 a day routine-not for the rookie or anyone prone to injury:
Monday-Legs--1st routine-quads- abs---4-5 hours recovery time---2nd routine hams. Tuesday-Chest--Heavy Incline and Flat barbell bench presses--heavy weighted dips--(4-5 hours recovery)--2nd routine-Tripple giant d.bell supersets on incline---standard supersets w/ d.bells on flat--pull overs and stiff arm pull downs--dips. Wednesday-Back---Deads,abs--(4-5 hours recovery)--Weighted & standard Chins. Thursday-Shoulders---(4-5 hours recovery)--Tri-ceps Friday--Cavles & Abs---(4-5 hours recovery)---Bi-ceps,forearms Saturday & Sunday---off!
|
|
10-11-2005, 12:22 PM
|
|||
|
|||
|
for 2-3 months:
mon ch/abs tue back wed legs/abs thur shoul/traps fri arms/4arms then for 6 or 9 wks wk1: mon:bk/traps tue:leg/ab wed:shoul/bis th:ch/tris fri:bk/trap wk2: mon:shoul/bis tue: leg/ab wed:ch/tri thu:bk/trap fri:shoul/bi wk3: mon:ch/tris tue: leg/ab wed: bk/traps thu: shoul/bis fri:ch/tri wk 4 go back to wk 1 and so on. I really love to slam the crap out of back, I like doing close grip wide/in/out pullups, deadlifts etc. always doing different excersies with the exceptioon of a few. if you notice in the later workout, by doing 2 parts a day on 1 week you hit ch/tri twice, next week hit bck/traps twice and last week hit shoul/bis twice. i saw some great results switching back and forth from these 2 workouts years ago and I'm now very close to where I was 5 or 6 years ago (29yrs old now). Hope it works for you out there!
|
|
11-23-2005, 10:00 AM
|
|||
|
|||
|
I try...try to do cardio before work @ 545 am, however i often times dont for obvious reasons.
I do MAX-OT for my main routine, i developed my own routine based on their sysetem, however i found that i like to add in some iso excersises on that particular muscles 3 day rest. It seems like alot but im 24 and my recovery is good, so i figure i might as well push it while im still relatively young. I do not double up with isolating legs because i play ice hockey once a week and roller hockey every once in a while plus cardio. I also do some powerlifting stuff on saturdays, but i only recently started that. so... Monday: Back/iso Chest Lat Pulldowns 3 sets of 6 (after warm up and weight acclimation) Seated Cable Rows 2 sets 4-6 V-bar Pulldowns 2 sets 4-6 Dumbell Rows 1 set 4-6 Good Mornings 2 sets 6-8 Weighted Back Extensions 1 set 8-10 Either Cable FLys (3 Different angles inc/dec/straight) 1 set each 10 reps or Dumbell Flys on flat bench + Inc/Dec Machine 1 set 10 reps each Tuesday: Shoulders, Tri's/Iso-Bi's Barbell Military Press 3 sets 4-6 (after warm up and weight acclimation) Dumbell Military Press 2 sets 4-6 (rotate palms up and down) Standing Lateral Raises 2 sets 6-8 seated bent over lateral raises 1 set 6-8 Skull Crushes 2 Sets 6-8 Cable Push Downs 2 sets 6-8 Kickbacks 1 set 6-8 Preacher Curls 2 sets 10 One arm inside hammer curls 1 set 10 Cable Curls 1 set 10 Wednesday: Legs/Iso Traps Squats 3 sets 4-6 (after warm up and weight acclimation) Leg Press 2 sets 4-6 Stiff leg deads 2 sets 4-6 leg curls 2 sets 4-6 Hack Squat Calf raises 2 sets 6-8 Leg Press Machine Calf Raises 2 sets 6-8 (once every 2 leg days) Seated Calf Raise Machines 1 set 6-8 Standing Barbell Raises (to chin) 2 sets 10 Thursday: Chest/Iso Back Bench Press 3 sets 4-6 (after warm up and weight acclimation) Incline press 2 sets 4-6 Decline press 1 set 4-6 Dips 1 Set 4-6 (i alternate barbell/dumbell however i feel like doing it at the time) Pull Ups 3 sets as many as i can Machine Rows 2 sets 10 Friday: Bi's/Forearms/Iso Shoulders Barbell Curls 3 sets 4-6 (after warm up and weight acclimation) Dumbell Curls 2 sets 4-6 Hammer Curls 1 set 4-6 Seated Wrist Barbell curls 2 sets 8-10 Standing Dumbell Wrist Curls 1 set 6-8 Front Straight-Arm Dumbell Raises 2 Sets 10 Side Straight-Arm Dumbell Raises 2 Sets 10 Saturday: Traps/Powerlifting/Machine Circuit PowerCleans (to chest) 3 sets 8-10 Powerlifting style deadlifts with alternating facing palms 2 sets 6-8 Dumbell Shrugs 2 sets 6 Barbell Shrugs (front) 1 set 4-6 Barbell Shrugs (rear) 1 set 4-6 Machine circuit at my gym if im feeling extra chipper, or not playing roller hockey that morning or whatever. what do you think?
|
|
11-23-2005, 10:16 AM
|
|||
|
|||
|
p.s
oh yea, i forgot
for abs i do monday front abs between exercises tuesday i do obliques in between shoulder exercises wednesday, lower abs thursday abs off day friday: weighted abs all around cable crunches, weighted side bends, and weighted leg raises off the flat bench.
|
|
12-02-2005, 03:32 PM
|
||||
|
||||
|
ok I think I have a nice 4 day split put together.
Workout Routine Tuesday: Chest/Abs Bench Press - 3sets X 8-10 reps Dumbell Flye - 3 sets X 8-10 reps Incline Dumbell Press - 3 sets X 8-10 reps Ab Work Thursday: Back Lat Pull Down Chin Ups One Arm Rows Standing Curl Bar - 3 sets X 8-10 reps Incline Bench Dumbell Curls 3 sets X 8-10 reps Friday: Shoulders/Triceps Standing Military Press Side/Front Raises Shrugs Skull Crushers(French Press) Overhead dumbell extensions Sunday: Legs Squat Deadlift Lunges AB WORK
|
|
12-02-2005, 10:15 PM
|
|||
|
|||
|
routine
which routine will give quicker and better results?
Monday-chest,triceps, shoulders Tuesday-rest Wednesday-back, biceps, forearms,abs Thurday-rest Friday-rest Saturday-legs exculeding calves Sunday-heavy abs,light Biceps and forearms ,Heavy calves, light back or Monday-Upper body Tuesday- Wednesday-LOwer body Thursday- Friday- Saturday-Upper body Sunday-Lower body
|
 |
| Thread Tools | |
| Display Modes | |
|
|
hope it helps. later!
if you want you can PM (send me a private message) if you have anymore questions so you dont have to keep on checking back to this thread and i might be able to help you later on with whatever else. 
Linear Mode
