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  1. #1
    Barbellman is offline New Member
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    How's this routine..

    Rep range: higher to lower

    Mon- Chest

    Flat barbell bench - 4 sets
    Incline dumbell presss - 4 sets
    Cable crossovers - 4 sets
    Pec Deck - 3 sets

    Tue - Back/Traps

    Deadlifts - 4 sets
    DB rows - 4 sets
    Pulldowns - 4 sets
    Pulley rows - 4 sets
    Pullovers - 4 sets

    Wed - Off


    Thur - Shoulders/Biceps/Triceps

    Barbell Shoulder press - 4 sets
    DB side laterals - 4 sets
    lying DB raises - 4 sets

    Close grip bench - 4 sets
    Skull Crushers - 4 sets
    Cable pushdowns - 4 sets

    Barbell curl - 4 sets
    Hammmer curl - 4 sets
    Cable curls - 4 sets


    Fri - Legs/Abs

    Barbell Squats - 5 sets
    Leg Press - 4 sets
    Leg extensions - 4 sets
    Lying leg curls - 4 sets
    Seated raises - 4 sets

    Weighted crunches - 4 sets
    Machine Crunches - 4 sets

  2. #2
    xenithon is offline Member
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    Mon- Chest

    Flat barbell bench - 4 sets
    Incline dumbell presss - 4 sets
    Cable crossovers - 4 sets
    Pec Deck - 3 sets
    DITCH THE PEC DECK. REPLACE WITH SOMETHING MORE USEFUL LIKE WEIGHTED CHEST DIPS OR DECLINE. PERHAPS SEATED HAMMER STRENGTH AS AN ALTERNATIVE.

    Tue - Back/Traps

    Deadlifts - 4 sets
    DB rows - 4 sets
    Pulldowns - 4 sets
    Pulley rows - 4 sets
    Pullovers - 4 sets
    PRETTY NICE INDEED. I NEVER FOUND PULLOVERS TO BE USEFUL BUT THAT IS PERSONAL PREFERENCE. TRY BARBELL ROWS INSTEAD OF DUMBBELLS (OR ALTERNATE) AS THEY ARE SUPERB FOR BACK. IF YOU DITCH THE PULLOVERS PERHAPS SOMETHING LIKE CHINS WOULD BE A GOOD IDEA, EVEN IF ONLY FOR 2 SETS OR SO.

    Wed - Off

    Thur - Shoulders/Biceps/Triceps

    Barbell Shoulder press - 4 sets
    DB side laterals - 4 sets
    lying DB raises - 4 sets
    NOT BAD. I WOULD REPLACE LYIN RAISES WITH REAR LATERALS OR REVERSE PECDECK. ALSO MAKE SURE SHOULDER PRESS IS TO THE FRONT (AND PERHAPS ALTERNATE WITH DUMBBELL SHOULDER PRESS FOR SOME VARIATION). I THINK 3 SETS OF THE LAST 2 EXERCISES ARE ENOUGH.
    Close grip bench - 4 sets
    Skull Crushers - 4 sets
    Cable pushdowns - 4 sets
    VERY NICE BUT I THINK 3 SETS OF EACH WOULD MORE THAN SUFFICE
    Barbell curl - 4 sets
    Hammmer curl - 4 sets
    Cable curls - 4 sets
    VERY NICE AGAIN BUT 3 SETS OF EACH SHOULD SUFFICE. ALSO TRY SOME PREACHER CURLS (STRAIGHT BAR OR EZ-BAR) AS AN ALTERNATIVE TO HAMMERS OR CABLES.

    Fri - Legs/Abs

    Barbell Squats - 5 sets
    Leg Press - 4 sets
    Leg extensions - 4 sets
    Lying leg curls - 4 sets
    Seated raises - 4 sets
    VERY NICE. HOWEVER I WOULD SAY DO A SET LESS OF SQUATS AND EXTENSIONS (IE. DO 4 SQUATS, 4 PRESS, 3, EXTENSIONS) AND ADD SOME SLDL FOR HAMS. DO 3 SETS OS SLDL AND 3 OF CURLS. ALTERNATE SEATED CALF RAISES WITH OTHERS LIKE STANDING RAISES, DONKEY RAISES ETC.
    Weighted crunches - 4 sets
    Machine Crunches - 4 sets

  3. #3
    ImmmtheIceman's Avatar
    ImmmtheIceman is offline Senior Member
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    Id say split up arms and shoulders. Do them separately if you can.

  4. #4
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    IMO do, legs 1st and change up your rountine everday day

  5. #5
    MMC78's Avatar
    MMC78 is offline Senior Member
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    You're good man--obviously know what you're doing. If it's working for you, don't change it.

  6. #6
    max2extreme's Avatar
    max2extreme is offline Anabolic Member
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    I agree with MMC78, do what works... BUT what has worked best for me is:

    Chest: Same as you pretty much except depends on the season. I found that working with DB's gave me more the chiselled look, and working with the bar made me stronger, but a little bigger.

    Back/Traps: Pretty much the same

    Shoulders/arms: I would split. I rock my shoulders (my best body part). I start off with DB shoulder presses, usually heavy. Then I do a front raise super set. I usually take a 45lb plate and do front raises, then immediatly after, grab one of the curl bars around 10lbs, go up, and as SLOW as you can come down. Those really sparked my shoulders and got me big/cut. Im a big fan of resistance along with my workouts... I do the same with side raises, supersets heavy weights first, then immediatly after one set of heavy, do a slow slow set of light weights. Then some form of shrugs.

    Arms: So many different exercises for arms, it just depends. A good bi exercise you may want to try that a guy showed me just recently. If you dont mind sitting on the floor. Lower the cable to the very bottom. Sit with your knees up. Do bi curls with your elbows on your knees using the cable machine. Make sure you squeeze hard at the top. These give you that good cut below where your elbow bends just below your bi.

    Legs/abs. Legs good. abs good, just depends. I usually do a few ab exercises every time im in the gym just to keep them up and 2 days a week I hit them hard.

    All in all though, good workout plan. I usually do a warmup set with light weights and then 3 good sets. If thats what you are doing, i think its good. If you are doing 4 good sets, you really dont need to, i would suggest moving the weight up and doing 3 sets. Again, up to you and how your body reacts.

    have a good one...

    -max

  7. #7
    Jef-El's Avatar
    Jef-El is offline Associate Member
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    bump to what keni said.

    Personal preferance for me-

    chest+tri
    back+bi
    rest
    leg
    rest
    Shoulder+traps

    abs when ever

    but thats just me, do what works for you bro.

  8. #8
    biglouie250's Avatar
    biglouie250 is offline Anabolic Member
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    Quote Originally Posted by Jef-El
    bump to what keni said.

    Personal preferance for me-

    chest+tri
    back+bi
    rest
    leg
    rest
    Shoulder+traps

    abs when ever

    but thats just me, do what works for you bro.

    i do the same exac thing, great routine!!!

  9. #9
    Jef-El's Avatar
    Jef-El is offline Associate Member
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    Quote Originally Posted by biglouie250
    i do the same exac thing, great routine!!!


    great minds train alike

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