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07-29-2005, 02:59 PM #1Junior Member
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Opinions on my push/pull routine plz.
Some quick background on myself. 6'1'', about ~215. Not sure about bf%. Been training for about 2 years now. Low card diet, based off of cutting sticky. I basically eat pro/carb before and after my workout, rest of my meals are pro/fat. Lots of lean meats, fish, poultry, flax oil, nuts & seeds. If i have veggies its broccoli.
Anyway, Im looking for opinions on the routine Im going to try. Not sure of the amount of sets/reps for each exercercise. Goal is to increase LBM.
Monday: Torso Pull
Back (Lats)- Wide grip pull ups
Deltoid (Side) - side dumbell raise
Back (General)- bent over row
Deltoid (Side)- upright row?
Trapezius (Upper)- shrug
Back (General or Lats)- deadlift
Deltoid (Rear)- reverse pec dec
tuesday: Torso Push
Chest (General)- dumbell bench
Chest (Upper)- dumbell incline
Chest (General)- dumbell decline
Chest (General or Upper)- cable flies
Deltoid (Front)- front dumbell raise or 45lb plate raises Neck Extensors- these are hard to explain
Neck Flexors- these too
Deltoid (Front)- maybe standing military's if my shoulder isnt bugging out. currently shoulder is killing me when I press overhead.
wedsnesday - cardio
thursday: legs & pull
Hamstrings- stiff leg deadlift
Biceps- standing barbell
Hamstrings- leg curl machine
Brachialis- dumbell preacher curl
Brachioradialis-hammer curls
Abdominal- hanging leg raieses
Wrist Flexors-barbell wrist curl
Obliques- physio ball work
Wrist Extensors- barbell reverse wrist curl
firday: Leg & Arm Push
Quadriceps - squats
Triceps - dips
Quadriceps - leg press
Triceps - skull crusher
Quadriceps - dumbell lunges
Calves (seatedl)
Tricep- straight bar pushdowns
Calves (standingl)
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07-30-2005, 02:55 PM #2Junior Member
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well, Im gonna start it monday, so I'll let everyone know how it goes.
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07-30-2005, 05:55 PM #3AR Hall of Fame
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I can't possibly do squats the day after doing stiff leg deads (hams) myself, as squats require good ham power, and mine would be TORCHED!
I can't do chest after shoulder work either, etc.
That's just me.
~SC~
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07-30-2005, 06:34 PM #4Anabolic Member
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How about trying it like this, so that your muscle groups don't conflict.
Mon (push) Quads; Calves; Triceps
Tues (pull) Back; Hams; Abs in there
Wed (off)
Thur (push)Chest; Delts; Calves
Fri (pull) Biceps; Traps; Forearms; Abs in there too
Sat + Sun off
Btw, Why not throw in some cardio on Sat and Fri (since it's a pretty easy day), along w/ Wed. *3 days 45 mins, would be good* Seperate the cardio from the training. (am cardio, pm training)
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07-30-2005, 06:48 PM #5AR Hall of Fame
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I'm curious as to how people train legs (quads actually) w/out really stimulating your hams so you are able to work them the very next day?
I have never been able to do that myself w/out taking a few days of a break in between. I guess if you used only hacks, lunges, extensions you could do it, but that would be taking out SQUATS and/or leg presses, which in my reasoning are staples in serious leg training.
~SC~
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07-30-2005, 07:04 PM #6Anabolic Member
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Originally Posted by SwoleCat
I'm not trying to hijack your thread aspengc8, this info could help us both.
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07-30-2005, 07:32 PM #7Anabolic Member
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Originally Posted by Keyser Sozey
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07-30-2005, 07:57 PM #8Junior Member
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Originally Posted by Keyser Sozey
I think Im going to try the above routine, letting quads kick the week off with squats, then stiff leg's on back + ham day.
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07-30-2005, 08:55 PM #9Anabolic Member
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Originally Posted by aspengc8
Never
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08-02-2005, 07:40 AM #10Junior Member
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Following pretty much all of Swolecat's guidance, here's a skeleton of my routine. Keep it simple and basic bro, and go balls out through everything. My workouts don't last any more than an hour. No BS, intense workout. (Geeze I sound like an SC-groupie or something )
This is my "Regular Week" routine--when the work schedule isn't too friggin hectic...I adjust when things come up...
M:Back/Bis: WG Pulldowns, heavy bentover db rows, deads, regular/preacher curls (alternate each week), db shrugs
T:Chest/Tris: flat db bench, incline db bench, cable flies/flat db flies/incline db flies (alternate each week), skullcrushers/close grip flat bb bench (alternate each week)
Wff
Th:Legs: squats, lunges, stiff-legged deads, standing/seated calf raises (alternate each week)
F:Shoulders/Abs: db shoulder press, front lateral raises, side lateral raises, (sometimes) back lateral raises, weighted crunches, weighted leg-lifts
Saff
Suff
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