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Thread: Pic this routine apart
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02-21-2005, 08:17 AM #1
Pic this routine apart
Day 1 monday, chest, back, arms
Flat bench 3 set
barbelrow 3 set
Incline db press 3 set
close grip Latpulldown3 set
Skullcrusher(nosebreaker) 3 set
barbelcurl 3 set
Day 2 tuseday. lower back, legs, calfes, abs
Deadlift 3 set
Legpress 3 set
Lunges 3 set
Legexstension 3 set
Cybexcalf 3 set
Incline weighted situp 3 set
Day 3 thursday chest,back,triceps, shoulders
Incline bench 3 set
t-bar 3set
Dips or flyes(depending on energy) 3 set
Chins 3 set
Tate press 3 set
Laterals 3 set
Any rear delt exercise 3 set
Any biceps exercise if I have any energy left
Day 4 Friday legs, calfs, abs
Hacksquat 3 set
Cybex onelegpress 3 set
hamcurl 3 set
Seated calfpress 3 set
legraise 3 set
Reps will be done 15, 10, 5 for each exericse except deadlift where I will do 8, 5, 3
After 2 weeks I replace each exercise with another similar exercise(rackpulls instead of dl, squat instead of legpress, t-bar machine with barbel t-bar, wide chins instead of wide grip lat pulldown ect). The lower back will take a beating with deadlifts, t-bar and bb rows spread out on 3 days but I think it can handle it cause I have in the past been able to deadlift twice a week. I wont go mega heavy on both bb rows and t-bar rows in the same week either. I have no squats in the first rotation cause I dont want to squat heavy and deadlift heavy in the same week preferably.
So what do you think? I have followed something similar in the past and it worked very good.
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02-21-2005, 10:11 AM #2
looks ok.
you ever try dogg crap workouts?
kinda similar.
goodluck johan
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02-21-2005, 10:19 AM #3Originally Posted by Jantzen4k
yupp I have tried doggcrapp this is more towards a wsb way of splitting upp the body I guess. I have done so much wsb that the split is ingrained into my head
after the competition I will do wsb while bulking for the first time ever that is gonna be fun
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02-21-2005, 10:31 AM #4
cool.
goodluck mate!
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02-21-2005, 02:12 PM #5Member
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only 3 sets of bi's for the whole week? Seems like way too liitle to me. but looks like your also alot bigger than I am, so I guess don;t take my advice.
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02-21-2005, 02:17 PM #6Originally Posted by Big Poppa Pump
if that is you in your avatar then you are alot bigger then me bro
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02-21-2005, 02:20 PM #7Member
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thats me, but I'm just a little guy
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02-21-2005, 02:35 PM #8
awsome chest and traps.
chest is my biggest weakspot
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02-21-2005, 02:50 PM #9Member
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Arms in general are bad for me. Just feel like no matter what i do, they are long skinny stringbeans. Looks like you just really thick overall..I'd trade in a second.
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02-21-2005, 02:53 PM #10Originally Posted by Big Poppa Pump
arms are hard for me to. Or well triceps is a strong point for me, but generaly they are not big. Around 17 inches at 10% bf.
Why dont you give a westside powerlifting routine a go. It will FOR SURE put ****LOADS of meat on your triceps and entire body. It thickens you upp like nothing else I promise
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02-21-2005, 03:43 PM #11Originally Posted by Big Poppa Pump
big poppa pump weights 130lbs soaking wet.
hes 5'9 too.
ouch!
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02-21-2005, 04:02 PM #12Member
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Originally Posted by johan
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02-21-2005, 04:06 PM #13Originally Posted by Big Poppa Pump
If you dont find anything from a search I will hit you upp with some links
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02-21-2005, 04:06 PM #14Member
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Originally Posted by Jantzen4k
Ask jantzen what his legs look like
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02-21-2005, 04:07 PM #15Member
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Originally Posted by johan
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02-21-2005, 04:10 PM #16Originally Posted by Big Poppa Pump
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