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Thread: new routine

  1. #1
    map200uk's Avatar
    map200uk is offline Anabolic Member
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    new routine

    im needing to change my routine, i dont feel i benefit from it anymore

    Day 1: Chest/Triceps
    Day 2: Back/Traps
    Day 3: Rest (Cardio)
    Day 4: Legs (quads, hammies, calves)
    Day 5: Arms (shoulders, biceps, forearms)

    Above is the order i was thinking of, and perhaps the following

    Day 1:
    Chest
    ______
    Flat bench: 3 sets 10-12
    Incline flies 2 sets 6-8 reps
    Incline bench: 3 sets 10-12

    Triceps
    _____________
    Skullcrusher 2 sets 6-8 reps
    Tricep pushdown 2 sets 10-12

    Day 2:
    Back
    ________
    Barbell row : 3 sets 10-12
    Lat pulldowns 3 sets 10-12
    Deadlifts 2 sets 6-8

    Traps:
    _________
    bb shrugs 4 sets 6-8 reps
    behind the back bb shrugs 2 sets 6-8

    Day 4:
    Quads
    ________
    Back/Front squats (alternate when i feel the need) 4 sets 6-8 reps
    Leg press 2 sets 10-12

    Calves:
    Standing calf raise 4 sets 15-20 reps
    Seated 4 sets 15-20

    Hammies:
    Lying leg curl 3 sets 12 reps
    Straight leg dead 2 sets 6-8

    Day 5:
    Shoulders
    ________
    Rear lateral raise 2 sets 6-8
    Side lateral raise 2 6-8
    Shoulder press 3 sets 10-12

    Biceps
    ________
    Straight bar curl 3 sets 10-12 reps
    Incline hammer curls 2 sets 6-8 reps

    Forearms:

    wrist curls 3 sets 10-12 reps


    comments on exercises, reps, sets appreciated

    map

  2. #2
    heckler45_2000's Avatar
    heckler45_2000 is offline Associate Member
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    hey

    Maybe you should start using a pyramid scheme on your compound movements. Like doing rep schemes of 12, 10 , 8, and 6. I think you would like it better than the 2 and 3 sets your using for them now. So say you bench 300 for 1RM take that and use the percentages like 67% -85% of your 1RM(hypertrophy). So your first set of 12 would be at 67% (201), set of 10 at say 75% would be (225),set of 8 would be at 80% (240), and your set of 6 would be at 85% so its (255). Each week increasing the weight in each set little by little. Then after say 5 weeks move the rep scheme to 10,8,6,4 with this youll be able to use more weight. Then 5 more weeks move it to 8,6,4,2 really heavy weight. The percentages 67%-85% of 1RM are the norm for hypertrophy. I think this will get you past your plateau . Just think about it say after 15 weeks of manipulating the sets and load you can bench 340. When you plateau just do the percentages again with 340 instead of 300.They go like 67%=(227),75%=(255),80%=(272),and 85%=(290). I hope this helps there are many ways to get your self out of a rut.

  3. #3
    heckler45_2000's Avatar
    heckler45_2000 is offline Associate Member
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    hey

    double post

  4. #4
    heckler45_2000's Avatar
    heckler45_2000 is offline Associate Member
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    hey

    triple post

  5. #5
    Prime's Avatar
    Prime is offline Naturally perfect
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    Personally i would switch the back and chest days so you have a greater rest period for your lower back between deads and squats.

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