Thread: proposed new rotuine!
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07-23-2004, 04:04 PM #1
proposed new rotuine!
hey guys
its time for a new routine for me, i was thinking maybe the following:
Day 1, Chest Abs
_________________
Incline bench press 2 sets 6-8 reps (after warmup 1-2 sets 12-15 reps)
Flat bench using bb/db 2 sets 6-8 reps (1-2 sets warmup)
Incline flies 2 sets 8-10 reps
Abs:
4 sets 15-20 reps hanging leg raises
4 sets 15 crunches
Day 2, Back/Traps
_________________
Back:
Lat pulldown, 2 sets 4-6 reps
Deadlifts, 3 sets 6-8 reps
BB/db rowing 2 sets 4-6 reps
Traps:
Either db/bb shrugs: 3 sets 8-10 reps
Day 3 - Rest
Day 4: Legs (calves, hammies, quads)
__________________________________
Calves:
4 sets 15-20 reps standing calf raise
4 sets seated calf raise
Hammies:
2 sets leg curl, lying/seated 8-10 reps (havent got access to one atm)
3 sets straight legged dead 8-10 reps
Quads:
squats 3 sets 6-8 reps (sometimes front, sometimes back)
leg extensions, 2 sets 8-10 (light weight, due to the recent concern of leg extension possibly being dangerous)
Day 5: Shoulders/Tricep/Bicep
__________________________
Tricep
3 sets close grip bench press 6-8 reps (after warmup)
2 sets tricep kickback 6-8 reps
Bicep
3 sets standing straight bar curls 6-8 reps (1 warmup set)
2 sets 8-10 reps hammer curls
Shoulders
3 sets shoulder press 9either using db/smith machine) 6-8 reps
2 sets bent over side lateral raises (6-8 reps)
Day 6 - Rest
Day 7 - Repeat, day 1
That's what i proposed to do, id appreciate all the flaming/criticising possible, so i can make it better, what exercises would u guys get rid of, and what about my sets-reps, im not 'new' but still find it hard making a decent routine
oh, and the other question was, ive read numerous articles saying calves can be done a lot with high sets:reps, should i change it and do them every time or what? and the same for abs (i realise how visible they're largely depends upon bf)
cheers guys
sorry for the long writeup
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07-23-2004, 04:15 PM #2
what was your old routine
would help if you provided everyone with your older routine to see how much its changed up and what suggestions to give
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07-23-2004, 05:02 PM #3
hey critter, my old routine that i was recently using was baed on HST principles and was a full body workout (just wanted to see how i respond to full body workouts), but i personally feel i get more out of splitting it up into 1/2 bodyparts/day
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07-23-2004, 05:14 PM #4
Seems like day 1 & 5 aren't balanced very well. Day 1 is Chest/Abs and day 5 having Shoulders/Bis/Tris I think is a bit much for one day. I can't do back the day after bis or my back routine suffers and I usually need to lay off the upper body for a couple days after chest so you may want to swap around your days 2 & 4 as well.
- Sweat plus sacrifice equals success. - Charlie Finley
- It doesn't get easier, you just get faster. - Greg LeMond
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07-23-2004, 05:16 PM #5
Day 1, Chest Abs
_________________
Incline bench press 2 sets 6-8 reps (after warmup 1-2 sets 12-15 reps)
Flat bench using bb/db 2 sets 6-8 reps (1-2 sets warmup)
Incline flies 2 sets 8-10 reps
i would do 3 sets on all stations skip the warm ups on the flat bench since you should be already warmed up from incline bench
Abs:
4 sets 15-20 reps hanging leg raises
4 sets 15 crunches
good
Day 2, Back/Traps
_________________
Back:
Lat pulldown, 2 sets 4-6 reps
Deadlifts, 3 sets 6-8 reps
BB/db rowing 2 sets 4-6 reps
I would do 3 sets on all stations here
Traps:
Either db/bb shrugs: 3 sets 8-10 reps
good
Day 3 - Rest
good
Day 4: Legs (calves, hammies, quads)
__________________________________
Calves:
4 sets 15-20 reps standing calf raise
4 sets seated calf raise
Hammies:
2 sets leg curl, lying/seated 8-10 reps (havent got access to one atm)
3 sets straight legged dead 8-10 reps
looks good
Quads:
squats 3 sets 6-8 reps (sometimes front, sometimes back)
leg extensions, 2 sets 8-10 (light weight, due to the recent concern of leg extension possibly being dangerous)
looks good
Day 5: Shoulders/Tricep/Bicep
__________________________
Tricep
3 sets close grip bench press 6-8 reps (after warmup)
2 sets tricep kickback 6-8 reps
I would replace kickbacks with skull crushers
Bicep
3 sets standing straight bar curls 6-8 reps (1 warmup set)
2 sets 8-10 reps hammer curls
looks good
Shoulders
3 sets shoulder press 9either using db/smith machine) 6-8 reps
2 sets bent over side lateral raises (6-8 reps)
looks good
Day 6 - Rest
good
Day 7 - Repeat, day 1
all and all looks fine
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07-24-2004, 05:42 AM #6Originally Posted by doby48
i did think about chest/tris/abs
but well wasnt too sure, thanks for the suggestions, i may change 2 and 4 just thinking about it
does anyone see anything wrong with the sets/reps i have chosen and the exercises?
and what about my ab/calves question
once again, cheers all
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07-24-2004, 12:13 PM #7
With regards to Abs & Calves, you will get different opinions but most people will say either 1 or 2 days a week is enough. I do Abs 2x a week and do Calves 1x a week on Quads day, but I do Hams on a seperate day and calves get worked pretty good on some of the ham exercises I do.
I do 3 sets of 10 for my calves, the biggest thing I have found is to hold each one for about a 5 count. So... raise hold for 5 sec then go back down and repeat 10 times for 3 sets.- Sweat plus sacrifice equals success. - Charlie Finley
- It doesn't get easier, you just get faster. - Greg LeMond
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07-24-2004, 01:35 PM #8
thanks doby
so any last comments, before it goes into action, the sets/reps are ok?
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07-24-2004, 03:49 PM #9Banned
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It looks pretty good to me.
Like doby said though some people say hit abs 1, 2, or even 3 days a week. I'm one of the people that has to hit them 3 times a week atleast to really crack them in shape. So it is all up to how your body responds to your routine.
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