Thread: workout routine
05-30-2005, 02:13 AM #1
hey guys heres my routine..im new here so feel free to give me crap thats what im looking for..
Im 18 y.o. 6' 2" 240lbs
I recently changed doing chest/triceps every 5 days..whatever day of the week it may fall on but it looks like this
Bench Press: 4 sets of 8 reps
Incline Press: 3 sets of 8 reps
DB Bench: 3 sets of 8 reps
I also do Back/biceps once every 5 days..same as above. I always take a day of rest in between my chest/tris and back/bis workout.
Lat Pulls: 5 sets of 6 reps
Seated Rows: 4 sets of 8 reps
Bent Over Rows: 3 sets of 6 reps
Shoulders every 5 days usually same day as chest/tris workout above
DB shrugs: 3 sets of 8 reps
Military Press: 3 sets of 6 reps
Legs once a week
Squats: 4 sets of 5 reps....2 sets of a 3 second pause at the bottom of 5 reps
Deadlifts: 4 sets of 4 reps (or leg press) 4 sets of 5 reps
Leg Ext: 3 sets of 8 reps
Leg Curls: 3 sets of 8 reps
or substituting straight leg dead lift: 3 sets of 6 reps
PLEASE GIVE ME SOME ADVICE/OR TELL ME HOW MY ROUTINE SUCKS
05-30-2005, 04:24 AM #2
looks good to me. Is it working for you? What are your goals?
05-30-2005, 12:15 PM #3
I actually changed it to this recently. Before, I was doing sets of 3 on bench for 6 weeks or so and i got some really good results and then they starting coming to a halt and my bench weight wouldn't budge. After reading a lot on this site and others it said to change your routine every 6-8 weeks or so. Currently i can get 305 for 3 reps and my max is probably around 335. Im shooting to get 405 as soon as possible....however long that may be
06-01-2005, 01:02 PM #4
I figured I would do this for about 8 weeks and then try the Westside routine I've read about on this forum..maybe that will get me close
06-01-2005, 01:07 PM #5
do deadlifts with back.
unless your doing stiff-legged
06-01-2005, 02:00 PM #6
yeppers, id definitely take away the seated rows and replace em with deadlifts on back day. deadlifts are the best back building excercise ever.
06-01-2005, 03:04 PM #7
thanks guys..I'll switch it up. I was assumed I should do deadlifts with squats because I thought they worked similar muscles...I know they work the lower back well but I figured so did squats.
06-01-2005, 03:26 PM #8
leg curl and leg ext are useless if you are trying to put on mass..
06-01-2005, 04:04 PM #9Originally Posted by Jantzen4k
06-04-2005, 07:53 PM #10
If I do deadlifts with back, and squat on a seperate day, am i not going to overtrain since deadlift and squat work very similar muscles??
06-05-2005, 12:59 AM #11
there is 2 ways of doing deadlifts
bend legged which works ur lower back
or stiff legged which works ur hamstrings
so it depends what u are looking to work
06-05-2005, 01:23 AM #12
not stiff legged..just conventional style is what i do usually..doesn't it work your legs and ass too?
06-05-2005, 03:01 AM #13
hmmm possibly but i do the 2 ways. so i get full concentration on lower back then full concentration on hammies.
but if u prefer doing it that way go ahead
06-05-2005, 05:12 PM #14
well ya i do it both ways too..i just do stiff legged on leg days to kill the hams...thats what they said to do up there^^
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