Thread: is this any good?
06-29-2005, 02:25 AM #1
is this any good?
Monday - Chest - 4 sets x8 reps of dips
5 sets x6 incline bench
Tris - 4 sets x8 tricep pulldown
4 sets of close bar grip bench
Tuesday - Legs - 4 sets x10 reps front squats
4 sets x6 reps leg press
Lats - 5 sets x8 reps lat pulldown
Wendesday - REST!
Thursday - Shoulders - 4 sets x6 reps Standing military press
4 sets x6 reps seated dumbell press
Forearms - 5 sets x8 reps Seated Dumbbell Palms-Up Wrist Curl
Friday - Biceps - 4 sets x8 reps Hammer curls
3 sets x6 reps preacher curl
Lats - 4 sets x10 reps lat pulldown
*Note* - Every second week i will change - for chest i will do dumbell flyes for chest every second week instead of barbell bench and for biceps i will do barbell curl instead of hammer curl every second week.
I will be juicing in about 2 months so let us know if this is ok.
06-29-2005, 03:47 AM #2Originally Posted by Adam.S
06-29-2005, 03:59 AM #3
hey bro , been training for about 1 year. Im 180lbs @ 6.2 in height. I will also do supermans on saturday aswell and yes im looking to bulk. I want to get everything in right before i juice as i know i can gain alot more weight naturally.
06-29-2005, 04:35 AM #4Originally Posted by Adam.S
1 I could be missing this but your not doing flat bench?
2 you could stimulate the chest more by doing 2-3 sets of flat, incline, and decline, beach
3 if your bulking stick to big basic exercises multiple joint midrange movements
4(legs) drop the front squat for regular squat this will be of more benefit to you
5 you only have one back movement? lat pulls, with legs??
If number 5 is right you need to train back 2 dead lifts 2 pull up 2 bent rows should be ok for now
6 no laterals on shoulders? this movement will give you lateral head stimulation and make your shoulders round…again to many sets on shoulders go for 3 laterals and 2 dumbbell press…
7 you may think about dropping forearms they get good stimulation with almost every thing you do so the possibility for overtraining is high
8 ok I’m confused now your doing lat pull down again with biceps??
9 (biceps) you could think about this, 2 sets of bar curl, 2 sets alternative d/b curl, 2 hammer curl…
10 drop the pushdowns for skullcrushers..
some possible alternative routines..
(3 day split)
(chest shoulders tris)
Friday (back biceps)
(5 day split)
Friday, chest shoulders
Last edited by S.P.G; 06-29-2005 at 05:22 AM.
06-29-2005, 05:50 AM #5
i did flat bench for about 6 months straight man as i trained in backyard and i had a sh!t bench. I also like doing dips as it stretches my chest.
Ok iLL do normal squat instead of front squat.
Ok man could you post a pic of pull ups and skull crushers?? Im training at a amatuer gym currently but will be moving to a proper one soon thats why iwana get everything in order. Isnt it ok just to squat and not deadlift?? I really hate deadlifts.
Ok iLL drop forearms.'
06-29-2005, 06:24 AM #6Originally Posted by Adam.S
Last edited by S.P.G; 06-29-2005 at 06:30 AM.
06-29-2005, 06:36 AM #7
If you do a search for skullkrushers and pull-ups in sure you will find something, or ask some one at your gym, I hope iv helped you out to some point bro...
06-29-2005, 06:51 AM #8
Ok iLL do deads.
Monday - *Chest* 3 sets x6 reps of lean forward Dips
4 Sets x6 reps of incline barbell bench
3 sets x6 reps of flat barbell bench
*Shoulders* 3 sets of x8 reps of Bent Over Low-Pulley Side Lateral right arm
3 sets of x8 reps of Bent Over Low-Pulley Side Lateral left arm
5 sets of x6 behind head military press
Tuesday - *Back* 5 sets of x8 lat pulldowns
4 sets of stiff legged deadlifts
3 sets of hyperextensions at x8 reps
*Legs* 4 sets of x10 reps normal squats
3 sets of x8 leg press
4 sets of x12 calve raises
Thursday - Triceps - 4 sets x8 reps of skullcrushers
4 sets of x6 reps close grip bar bench
Friday - Biceps - 3 sets of x8 reps Hammer Curls
3 sets of x8 reps barbell curl
3 sets of x6 reps of preacher curl
Ok what do you think?? Could you's also post a pic of skullcrushers.
06-29-2005, 07:49 AM #9
Just my opinion, but it looks like the beginning of your week is overloaded. Alot of people pair up chest/tri's and back/bi's. You also might wanna give legs their own day. Good Luck.
06-29-2005, 09:15 AM #10Originally Posted by Adam.S
1 use upright side laterals on shoulders…
2 i.m.o behind the head shoulder press is a no, no, use d/b
3 like I said you don’t need that many sets on shoulders, 2 shoulder press, 2- 3 side laterals,
4 switch the latpulldown for pullup
5 i gave you a alternative back routine use that
6 use conventional dead lifts
7 tris, I would recommend 2 skull,, 2 seated extension, 2 close grip
Over all some things to remember is that this is just the routine it’s the hard work and determination that will prove its Its effectiveness. You must always progress, never lift the same weight, 1-2kg a week is ok. Never think that more is better, its not 4-6 sets on triceps and biceps is plenty. If your work hard enough..
06-29-2005, 09:18 AM #11
arnold doing skullkrushers..But don’t hang your head over. The movement comes from the elbow, bring to forehead then a reversal of movement to the start position..
Last edited by S.P.G; 06-29-2005 at 09:22 AM.
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