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  1. #1
    PumpingIron1978 is offline New Member
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    Feb 2005
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    New guy needs a routine to follow please.

    Right now Im doing a Push-Legs-Pull routine.

    Mon. Push
    Flat bench, Incline Bench, Close grip press, Shoulder press.

    Wed. Legs
    Squats, leg extensions, leg curls for hamstrings, calfs

    Fri. Pull
    Rows, Lat pull downs, deads,

    How does this look?
    Thanks for any help bro's.

  2. #2
    Join Date
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    What are your goals. IMO that routine is terrible, however, if your just going for mass/strength, i guess it's alright. Your barely training bi's and tri's, as well as shoulders.

  3. #3
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    do a search for dogg crap routine.

    that should give you some help or looks like what your trying to do mate.


    goodluck.

  4. #4
    TheChosen1's Avatar
    TheChosen1 is offline Member
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    Post

    What about abs, calves, and forearms?

    You may want to check out www.abcbodybuilding.com and find some good workouts for every bodypart.

  5. #5
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    Quote Originally Posted by TheChosen1
    What about abs, calves, and forearms?

    You may want to check out www.abcbodybuilding.com and find some good workouts for every bodypart.
    I DON'T UNDERSTAND THIS FOREARM STUFF. I have 16 1/8" forearms and have never directly worked them. I figure they get enough from DEADS, BICEP WORK, CHINS, AND ALL ROWS ECT ECT ECT.

  6. #6
    Join Date
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    Here i show you a guy's routine from another site. now this is bad.
    I workout 6 days a week and do the same thing everyday

    6 sets barbel bench press
    6 sets decline press
    6 sets incline press
    6 sets flies (if im still feeling strong)

    5 sets barbel curls
    5 sets hammer curls
    5 sets preecher curls
    5 sets cabel curls (if im still feeling strong)

    10-20 sets abs different exersises

    5 sets sholders press
    5 sets lateral raise

    Pumping iron 1978, this is from tough old man!

    Add some standing straight bar curls to fri and piss on every one else. Try it for 6 weeks and if you see results continue until you don't. Then try to add other exercises. Come on guys, people ask but you know when they put up a routine there going to try it for a while.
    Last edited by tough old man; 02-24-2005 at 09:24 PM.

  7. #7
    Ybear's Avatar
    Ybear is offline Junior Member
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    Do some research in the workout forums and go to www.bodybuilding.com they have thousands of diff workouts and you can customize your search to what you want


    challenge me and i will succeed

  8. #8
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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  9. #9
    Join Date
    Apr 2004
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    I hate that push-pull thing, you never get to really focus on certain muscles because they are already exhausted from other exercises. This is my routine, take it if you want:

    Mon (Chest):
    Dumbbell Presses 4 Sets (6-12) Last Set Go Real Heavy and Dropset it to your first weight for a few more reps
    Dumbbell Flyes 4 Sets (6-12) Same principle for last set
    Barbell Incline 4 Sets (6-12) Same principle for last set

    Tues (Off)

    Wednesday (Back/Shoulders):

    Pullups 4 Sets Till Failure
    Close Grip Chinups 4 Sets Till Failure
    Dumbbell Rows 4 Sets (6-12)

    Dumbbell Front Raises 4 Sets (8-15) Last Set = Dropset
    Dumbbell Side Raises 4 Sets (8-15) Last Set = Dropset
    Forget about rear delts, they're worked enough in the dumbbell rows above.

    Thurs (Off)

    Friday (Biceps/Triceps):

    Incline Curls 4 Sets (6-12) Last Set = Dropset
    Heavy Barbell Curls 4 Sets (6-10) Last Set = Dropset

    EZ Bar Lying Tricep Extension 4 sets (6-12)
    Dumbbell Tricep Extension 4 Sets (6-12)
    Reverse Grip Cable Tricep Pulldowns 4 Sets (6-12)

    Sat(Legs):

    I do legs a little differently so you might want to follow someone elses routine for them.

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