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  1. #1
    S R H's Avatar
    S R H is offline Associate Member
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    Hey Guys ...New to Ar...Just need critique to my routine

    Hey guys this workout routine came pretty much from Nsa with some stuff changed around a little bit to better suit my needs...but the one thing im having a problem with is the leg day... after i squat im pretty much dead soo any help on what i should do i would appreciate! Thanks guys...rip this shiit apart:

    Monday

    Bench 4 sets, 6-10
    Incline 4 sets, 6-10
    Decline 3 sets, 6-10

    Chest
    Flye's - 4 sets, 8-12
    Crossovers - 4 sets, 8-12

    Tri's
    Rope pushdown - 4 sets, 6-10
    Overhead tricep extension - 4 sets, 6-10

    Tuesday

    Back
    Chins - 4 sets, 8-10
    Lat pulldowns - 4 sets, 8-10
    Barbell rows - 4 sets, 8-10
    T-bar rows - 4 sets, 8-10
    Deadlifts - 4 sets, 8-10

    Wednesday

    Legs
    Leg press - 4 sets, 8-12
    Hamstring curls - 4 sets, 8-10
    Squats - - 4 sets, 6-10
    Leg extensions - 4 sets, 8-12

    Thursday

    Delts
    DB shoulder press - 4 sets, 6-10
    BB shoulder press - 4 sets, 6-10
    Front raises - 4 sets, 8-10
    Lateral raises - 4 sets, 8-10
    Rear delt raises - 4 sets, 8-10

    Friday

    Bi's
    Preacher Curl - 4 sets, 8-10
    21's - 4 sets
    Hammer Curls - 4 sets 8-10
    Concentration curls - 4 sets, 8-10

    Saturday

    Ab's
    Hanging leg raises - 4 sets, 8-10
    Decline crunches - 4 sets, 8-10

    Calves
    Seated calf raises - 4 sets, 8-10

    Also Im starting m1-t tomorrow and have my diet i posted too on here... feel free to critique that mother too. thx again

    Brand New to Ar!...Please help with my diet :)

    -=BdUb=-

  2. #2
    nsa
    nsa is offline King of Supplements
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    Looks good.

  3. #3
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    In case you forgot the instant message or for someone else...try deadlifts and squats first on back and leg day. Or latpulls then dead lift so you can still do them with good form and not be super tired. Better pumps too. Chins and lat pull downs are basically the same thing, unless you do more wieght that your body wieght on the lat mach. Never sacrifice form for more wieght.

  4. #4
    PrairieDawg's Avatar
    PrairieDawg is offline Senior Member
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    If it were me, for thursday I would take out some delt exercises and add some exercises that specifically target the traps, like some variation of shrugs. Seems like you have too many delts exercises, I dont see how you are going to be productivly taxing the delts after 3 exercises.

  5. #5
    Blown_SC is offline Retired Vet
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    I would plan on using DB's for your chest, along with bar... make sure to switch it up once in a while too...

    Also, I would do close-grip flat bech for your tri's... would be a great addition.. it works great for me....

  6. #6
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Quote Originally Posted by PrairieDawg
    If it were me, for thursday I would take out some delt exercises and add some exercises that specifically target the traps, like some variation of shrugs. Seems like you have too many delts exercises, I dont see how you are going to be productivly taxing the delts after 3 exercises.
    I was thinkin the same thing, no need to hit all three heads in the same workout. I double shoulders with traps and back w/ traps.

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