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Thread: deadlift?!quick help needed
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02-06-2005, 06:23 PM #1
deadlift?!quick help needed
aight guys i dont no where to put my deadlift in my workout so if yall could take a look and tell me what i need to get rid of to put deads in or not get rid of to put deads in im prefering this day on my back/bi day but i have no idea on what exersise i have that i dont need so if yall could help that would be great heres my workout routine for the week thanks
Monday
Chest:
Cable fly’s (3 15)
Bench (dumbbell or barbell) (1 10) (2 8) (2 6)
Incline (dumbbell) (3 8)
Incline fly’s (3 10)
Dips (3 20)
Calves:
Donkey calve raises (2 25)
Standing calve raises (2 25)
Seated calve raises (2 25)
Tuesday
Legs:
Leg press (3 12)
Smith machine squat (3 6)
Lying leg curl (4 12)
Seated let curl (4 8)
Abs:
Crunches (2 50)
Lower raises (2 20)
Mach. crunches (2 50)
Wednesday-rest
Thursday
Shoulders:
Dumbbell lateral raises (L-shape) (3 10)
Dumbbell shrugs/barbell shrugs (1 10) (3 10)
Shoulder press (2 10)
Rear delt machine reverse pec-deck
Triceps:
Push downs (2 12) (2 10)
Over-head cable extensions (2 12)
Skull crushers (2 10)
Close-grip bench (2 10)
Calves:
Donkey raises (2 25)
Standing calve raises (2 25)
Seated calve raises (2 25)
Friday-rest
Saturday
Back:
Lat pull-down (2 12) (2 10)
Seated cable rows (3 10)
Hyperextension (3 10)
Wide grip chin-ups (4 6)
Biceps:
Barbell curl/dumbbell curl (2 10) (2 8)
Hammer curls (3 10)
One arm mach. curls (2 failure)
Abs:
Crunches (2 50)
Lower raises (2 20)
Mach. crunches (2 50)
Sunday - Rest
oh ya and ps: if yall would like to comment on my workout alone feel free to let me no what u think thanks
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02-06-2005, 06:45 PM #2
Do them first thing on your back day.
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02-06-2005, 06:53 PM #3Originally Posted by Iowa
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02-06-2005, 10:10 PM #4
your back workout looks alot like mine. I do them last on back day. I am usually so dead after doing them and thats why they are the last exercise for me.
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02-06-2005, 10:15 PM #5
Deads should be done 1st in your back workout so you can put maximum energy into your lift. If youre going to slack on one back exercise, deads aren't the one.
Deads, a row, and pulldowns/pullups will be more than enough for a back workout IMO. Just give it a shot. You're not going to know unless you try.
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02-06-2005, 10:31 PM #6Originally Posted by Iowa
justin
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02-06-2005, 10:52 PM #7Originally Posted by Iowa
You've got
lats
traps
erectors
teres major
rhomboids
that's 5 different muscles. if you're only doing three exercises, that's fewer exercises than muscles you're working.
I do deads, bent over rows, wide grip pulldowns, and then upright rows superseted with dumbell shrugs.
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02-06-2005, 11:03 PM #8Originally Posted by Dude-Man
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02-07-2005, 02:32 AM #9
lots of people do traps with their shoulder workouts... they can do upright rows to stimulate both the delts and the traps, and then move on to shrugs.
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02-07-2005, 09:28 AM #10Originally Posted by AandF6969
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02-07-2005, 03:44 PM #11
I do my deadlifts once every two weeks and alternate between an extensive back routine one week, and solely deadlifts, rack pulls and some stiff leg deads during the other week. For me, I get better pulls and I'm not drained for my other back exercises and can put more intensity into them.
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