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  1. #1
    PlimoMan's Avatar
    PlimoMan is offline Junior Member
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    Need opinion on routine

    Just wondering if my workout is going to be hitting me where I want it. My goal is to gain mass and strength. I am combining this routine with a good diet.

    All exercises are 3 sets of 8 to 10, once I can reach 10, I add weights.

    Monday - Chest/Triceps
    Bench press
    Decline bench
    Incline bench, alternate every second weeks with barbell incline

    Tuesdays - ABS/Legs
    hanging ABS crunch’s
    decline crunch’s
    side crunch’s
    Leg press 3 sets of 12 to 15
    Hack squats 3 sets of 12 to 15
    Calf raises 3 sets of 15

    Wednesday - off

    Thursday - Back/Biceps
    T bar-rows
    Bent over rows
    Close grip lat pull downs
    Straight bar curls
    Preacher curls

    Friday - Shoulders
    Military press
    behind the head military press


    That is all I have so far, I would like to fill in the gabs and/or change up some of these. I am also thinking of doing cardio 2 to 3 times a week, maybe Wednesday and Saturday, or Wednesday and once after my workout like Fridays.

    Let me know what you guys think. I also like going heavy to lighter every fourth week or so, just so my body doesn't get use to the routine.

  2. #2
    biglouie250's Avatar
    biglouie250 is offline Anabolic Member
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    do you feel like your getting an intense enough shoulder workout the day after you blasted your bi's and back? Why are you doing only 2 presses for your routine no isolation movements for your different heads of the deltoid? and you dont train your traps?
    You should add deadlifts to back routine, you def need to add reg squats to your leg routine, and try this for chest... 3 sets incline dumbell, 3 sets flat bar, 3 sets weighted dips, 3 sets incline db flys, pullovers. alt db and bb every 5-6 weeks with incline and decline.

  3. #3
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    i hate decline bench and IMO i feel it does nothing

  4. #4
    jesse_james's Avatar
    jesse_james is offline Member
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    you are not doin any tricep exercises, such as skull crushers, tricep pulldown, close grip bench. and ure not doin enough exercises for shoulders, maybe you could add lateral, front and rear delts, upright row, shrugs, dumbell press.

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Tricep exercises?
    You will want to work Quads first, then abs. Add squats like mentioned above. Your core is stability, so don't fatigue it before doing squats, etc. Add some hamstring work. Incorporate more shoulder movements like advised above. Be careful with behind the neck military press, it does cause shoulder impingement. Some can do it for a lifetime and be fine, others may end up injured.

  6. #6
    decadbal's Avatar
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    you have no triceps listed.. when u get up in wt or if u are, u will wanna drop the behind the neeck stuff. always do squats first..imo.. i have afew more but they are already covered

  7. #7
    PlimoMan's Avatar
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    Wow, my brain doesn't work much in the AM, I forgot a few things in there
    for sure. Let me revise with the comments and see where I am...

    How long should you stay in the gym for? I was told after 45 minutes you should out. Not sure what you guys think of that one. Also, what is the rest time I should aim for, I train with a partner, we pretty much rest while the other does his set, basically about a minute give or take. And my last Q, how many sets in total should I aim for each body part. I was aiming for 9 for each body part, so about 18 sets per workout. Now I'm seeing about 24 per workout. Really don't want to overtrain or undertrain.

    If you guys think I'm way off and have a good basic workout already done, just paste it..... I'm open to try new things.

    Is there a good website with all the exercises and pictures? Would be nice to have one bnookmarked.

    Monday - Chest/Triceps
    Incline bench dumbell
    Flat bench barbell
    Weighted dips
    Incline db flys
    Pullovers
    Tricept pulldowns
    Close grip bench press
    Skull crushers


    Tuesdays - ABS/Legs
    Squats
    Hanging ABS crunches
    Decline crunches
    Side crunches
    Leg press 3 sets of 12 to 15
    Hack squats 3 sets of 12 to 15
    Calf raises 3 sets of 15

    Wednesday - off

    Thursday - Back/Biceps
    Deadlifts
    T bar-rows
    Close grip lat pull downs
    Straight bar curls
    Preacher curls

    Friday - Shoulders
    Military press
    Side raise
    front raises
    Upright rows
    Lying rear delts
    Shoulder shrugs

  8. #8
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by PlimoMan
    Wow, my brain doesn't work much in the AM, I forgot a few things in there
    for sure. Let me revise with the comments and see where I am...

    How long should you stay in the gym for? I was told after 45 minutes you should out. Not sure what you guys think of that one. Also, what is the rest time I should aim for, I train with a partner, we pretty much rest while the other does his set, basically about a minute give or take. And my last Q, how many sets in total should I aim for each body part. I was aiming for 9 for each body part, so about 18 sets per workout. Now I'm seeing about 24 per workout. Really don't want to overtrain or undertrain.

    If you guys think I'm way off and have a good basic workout already done, just paste it..... I'm open to try new things.

    Is there a good website with all the exercises and pictures? Would be nice to have one bnookmarked.

    Monday - Chest/Triceps
    Incline bench dumbell
    Flat bench barbell
    Weighted dips
    Incline db flys
    Pullovers
    Tricept pulldowns
    Close grip bench press
    Skull crushers


    Tuesdays - ABS/Legs
    Squats
    Hanging ABS crunches
    Decline crunches
    Side crunches
    Leg press 3 sets of 12 to 15
    Hack squats 3 sets of 12 to 15
    Calf raises 3 sets of 15

    Wednesday - off

    Thursday - Back/Biceps
    Deadlifts
    T bar-rows
    Close grip lat pull downs
    Straight bar curls
    Preacher curls

    Friday - Shoulders
    Military press
    Side raise
    front raises
    Upright rows
    Lying rear delts
    Shoulder shrugs
    -for tris go in this order- close grip, skulls, pull downs
    -def def def def def put legs before abbs, get rid of the leg press ( if you really want mass and strength) put squats first.
    - i would change back to
    dead lift-b.b row-db row-wide grip pull ups(palms facing away from u) and/or wide lat pulls
    -if you are not on roids, you need to take a day or 2 preferably 2-3 off between back bis and delts. with your bis sore, mil pressing will suck for u

  9. #9
    PlimoMan's Avatar
    PlimoMan is offline Junior Member
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    Quote Originally Posted by IronReload04
    -for tris go in this order- close grip, skulls, pull downs
    -def def def def def put legs before abbs, get rid of the leg press ( if you really want mass and strength) put squats first.
    - i would change back to
    dead lift-b.b row-db row-wide grip pull ups(palms facing away from u) and/or wide lat pulls
    -if you are not on roids, you need to take a day or 2 preferably 2-3 off between back bis and delts. with your bis sore, mil pressing will suck for u
    Is there a way for me to change some of this routine around so I still get a four day split with weekends off?

  10. #10
    Mass Quest is offline Associate Member
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    here's a guide for exercise's.
    http://www.abcbodybuilding.com/exercise1.htm

  11. #11
    Iowa's Avatar
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    Quote Originally Posted by PlimoMan
    Is there a way for me to change some of this routine around so I still get a four day split with weekends off?
    I'll just throw out there what I do and the order I do them in. You can compare and go from there.

    Monday

    Incline barbell bench
    flat dumbell bench
    incline flyes
    pullovers
    sometimes dips

    Tuesday

    Heavy deadlifts
    bent over barbell rows
    pulldowns
    low cable rows
    Heavy shrugs

    Wed/Rest

    Thursday

    closegrip bench press
    barbell curls
    skull crushers
    preacher curls
    pressdowns
    dumbbell hammer curls
    I might finish with a bi/tri superset

    Friday

    Squats
    Barbell lunges
    leg xtensions
    stiff leg deads
    leg curls
    superset seated/standing calf raises

    I dont do shoulders because they grow so fast and they get a good workout from the other exercises I do. I might hit them once every two weeks with some light lateral raises to get a good burn. Hope this helps.

  12. #12
    Iowa's Avatar
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    Also, a lot of people prefer to have barbell benches in there, but I choose not to...Its just my personal preference. I feel my chest gets a better workout with inclines than flats. Doing inclines also makes up for my lack of shoulder work IMO.

  13. #13
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote Originally Posted by PlimoMan
    Is there a way for me to change some of this routine around so I still get a four day split with weekends off?
    ya you can. for me personally, my back and lats are not affected by delt and tri work but vice versa it heavily weakens me the next day. with that said you can try this instead, a very subtle difference that will go a long way

    day 1-chest/bis
    day2-legs abbs
    day 3 off
    day 4-delts tris
    day 5 back trapz

    but some good advice is to not go by set days. if u absolutely cant workout on the weekends, just take the 2 days off, it is only beneficial. with that said, this is what i do

    day 1 chest
    day2 bis abbs
    day 3 off/cardio
    day 4 off/cardio
    day 5 off
    day 5 delts tris
    day 6 back lats trapz
    day7off/cardio
    day 8 off/cardio
    day9 off
    repeat

    i know that probaby looks rediculous, but i personally need the extra recovery time. i cant recover as fast as i used to a couple of years ago. when i was much less develoved at 15 and 16

  14. #14
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Sounds like to many reps IMO for what you are trying to accomplish.

    From my experience, you should do 4-5 reps max.

    Keep up the good work though, sounds like you are on your way.

  15. #15
    AGGRESSIVEKUBA is offline New Member
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    Quote Originally Posted by Mass Quest
    here's a guide for exercise's.
    http://www.abcbodybuilding.com/exercise1.htm
    great site man very helpful

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