Thread: Is this routine any good?
06-29-2004, 01:05 PM #1
Is this routine any good?
Monday: Squats, Leg presses, Walking Lunges, Superset Leg Extensions and Leg Curls, Seated calf raises.
Tuesday: Barbell Bench Press, Incline Dumbell Presses, Dumbell Flyes.
Wednesday: Chin-ups, Narrow-Grip Pullups, Wide-grip Pullups, Supermans (lay on your stomach and simultaniously curve ur back by rasing your arms and legs), Abs. Cardio.
Thursday: Seated Dumbell Curls, Hammer Curls, Close-Grip Bench presses, Close Grip Cable Pushdowns.
Friday: Seated Dumbell press, Lateral Raises, Dumbell Upright Rows.
Saturday: Abs and Cardio.
Note: Feel Free to Rip apart this routine, tell me whats overworking/underworking. Which exercises would be better to develop what.. etc. Oh, and my cardio isnt exactly on that schedule.. I do it when I have time, 2-3 times a week.
06-29-2004, 01:20 PM #2
What are you training for?
If its for overall mass and strength then i would include deadlifts in your back workout.
I would drop form 6 days a week to 4, maybe 5 max. I wouldnt put bi's directly after back as they will already be fatigued.
Monday: Chest, Delts
Friday : Arms
Thur: Chest (split delts between thur and fri)
MON: Back(split delts between mon and tuesday)
06-29-2004, 01:23 PM #3
i like 4 days splits with rest days on wed sat and sun. You only have 1 rest day so you will overtrain IMO if you arent juicing. Aim to condense and definately add deadlift - most important exercise i find.....
06-29-2004, 01:28 PM #4
Overall mass and strength is my #1 goal but I also like to be cut and defined.
I worked my legs sunday ( this is what I call mon..), and yesterday I work chest.. what do u recommend based off of this, for this week.. I can change next week of course.
Note: I am mainly training for football, but want to be cut and defined also.
06-30-2004, 10:38 AM #5
Would this work?
06-30-2004, 03:27 PM #6
I wouldnt put arms and shoulders next to each other at all. One would be sore as hell and wouldnt get a good work out at all, given you beat the $hit out of it like you should if you want to bulk. Oh yeah, speaking of bulking and cutting, aint gonna happen at the same time. Bulk for a month or two then cut up. Otherwise youll gain like 5lbs a year. This is what I do:
Thurs: rest/eat/go fishing
Sun: rest/eat/go fishing
Alternating upper body and lower body is a good idea to keep from being sore all the time. The 2x traps is optional, my partner and I do it like that because we werent getting the pumps we wanted in our traps, plus its a pretty big muscle w/ only a few things that can be done to it so they can take it. Work abs inbetween your last sets on wed n sat. I have been on this routine for a while and its pretty sweet.
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