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  1. #1
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    comments about my routine ?

    heres my routine can you guys critique it and let me know if ime doing anything wrong or have to add something ...and so on ! im also currently on a cycle of fina/prop so id like to get the most from it so id like some opinions ! im going for bulk and as much mass gain as possible !

    day 1 : chest/bi's day 2 : back/tri's
    -flat bench 5x 6-8 -chins 5x failure
    -incline bench 4x 6-8 -bent rows 4x 6-8
    -alternate dips/decline bench 4x 6-8 -deadlifts 4x 6-8
    -incline flyes 4x 6-8 -closegrip rows 4x 6-8
    -db curls 4x 6-8 -bar skull crushers4x6-8
    -alternate bar curls 4x 6-8 -db skull crusher 4x 6-8
    -db incline bench curls 4x 6-8 -pushdowns 4x6-8

    day 3 :shoulders/traps day 4 : legs/calves
    -behind neck free bar press 5x 6-8 -squats 5x 6-8
    -alternate arnold/shoulder press 4x 6-8 -leg press 4x 6-8
    -side laterals 4x 6-8 -stiff leg deads 4x 6-8
    -rear delt flyes 4x 6-8 -standing calf raises4x 6-8
    -machine shrugs 4x 6-8 -seated calf raise 4x 6-8
    -db shrugs 4x 6-8
    then repeat (5th day = day 1)

  2. #2
    FrkyBgStok's Avatar
    FrkyBgStok is offline Senior Member
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    uh...shouldn't this be in the workout forum?

  3. #3
    Billy_Bathgate's Avatar
    Billy_Bathgate is offline AR Vet / Retired
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    man thats way too much stuff

    stick to the cores for the 4 main groups

    add in maybe 2-3 exersizes on top of it and call it a day

    Ex

    Chest/Tris
    1 HEAVY low rep barbell Bench
    2 exersizes of Dumbell press, flies..whatever
    1 triceps exersize

    Back/Bis
    1 ex or Tbar, Barbell rows, Weighted chins..HEAVY low reps
    2 ex of some other back movement dumbell rows, reg chins..whatever
    1 ex biceps

    Shoulders
    1 ex Powercleans, Barbell presses
    2 ex dumbell presses, delt flies
    1 ex front lat work

    LEggs/lower back
    1 ex deadlift, goodmorning, or squat
    2 ex zerchers, front squat, stif legg DL, pull throughts, legg press, etc
    1 ex calve

    Simple and easy. Go heavy though and intense, especially the first exersize. This is essential to growth. Stay away from the Flex and Muscle n Fitness mags

  4. #4
    gundam675's Avatar
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    holy fuckity fuck fuck ! as billy said, wayyyyyyyyy to much brother ! all that leads to overtraining, and impairs ur ability to grow, or slows it basically !

  5. #5
    nevaenuf's Avatar
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    Quote Originally Posted by Billy_Bathgate
    man thats way too much stuff

    stick to the cores for the 4 main groups
    Billy-I hear you talk about this work out routine all the time. Why do you feel this way and do you do it all year round?

  6. #6
    xtremesport14's Avatar
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    I found my problem I must overtrain then.

  7. #7
    Billy_Bathgate's Avatar
    Billy_Bathgate is offline AR Vet / Retired
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    No...actually I am working more on PL'ing at the moment (WSBC)

    But when in a BB mode so to speak, yes I pretty much do follow it always.

    I never do the same exersizes each week, and never the same weights, so its always different. I can even change up the days around, but as far as the split on each day, its always the same as I have found they all just fit together perfectly (for me at least)

    I get sick of people (in the gyms I visit) pumping out reps and reps of flys and curls but dont do shit for the cores. Then they dont ever grow and are stuck sub 200lb and cant understand why. CAll me a found believe in them I guess....lol

    That..and overtraining...man I bet 1/2 the peeps there are. Another 1/4 are just dumbasses running there mouths..lol.

    Go hard and balls to the wall and it will be plenty. I have made my best gains off a "less is better" when it comes to numbers of reps and exersizes.

    JMO....

  8. #8
    BDTR's Avatar
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    I agree.. less is better.

    Back - deadlifts, bentover rows, weighted chins

    Chest - flat bench, incline dumbells, weighted dips

    bi's - barbell curls, incline dumbell curls

    tris - close grip benches, decline skull crushers

    Quads - Squats, leg extensions

    Hams - Stiff legged deadlifts

    Calves - standing calve raises

    Shoulders - Military barbell presses or dumbell presses and lateral raises or wide grip upright rows. Rear delts get hit a ton on back day so theres no need for more work.

    Traps - they get hit on back day hard from the other lifts.

    I love seeing skinny guys in the gym training for 4 hours on machines and cables and wondering why they won't grow while im in an out within an hour.

  9. #9
    HOLLYWOOD's Avatar
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    sorry guys but my routine messed up i tried to delete it but i guess it didnt work so i posted another one but i got the help i needed on this one !! ya i was thinking that was beginning to be way too much ! thanks for the help ! just one more question i was working each muscle group every four days ! still too much ? if so how many times a week ?

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