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  1. #1
    xplicit is offline Member
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    My routine want advice and opinons

    Chest
    1-Straight Bench Barbell
    10x155 6x185 2x205 burn out 135 as many as i can
    2-Incline Barbell
    10x135 8x155 6x165
    3-Hammer Strenght Machine Wide Chest
    12x140 10x180 6x270
    4-Flys
    10x100 8x120 6x140
    5-Dips
    as many as i can for 3 sets

    alternate each week rotate each week

    1-Straight Bench Dumbbells
    10x70 6x80 3x95 burn outs 50 as many as i can
    2-Incline Dumbells
    10x60 8x70 6x 80
    3-Hammer Strenght Machine Wide Chest
    12x140 10x180 6x270
    4-Flys
    10x100 8x120 6x140
    5-Cable Crossovers Top
    10x60 10x70
    6-Cable Crossover Bottom
    10x40 10x50


    rotate each week for chest the top 4 get rotated
    Each excises gets pushed forward
    ex 1,2,3,4 becomes 4,1,2,3 then 3,4,1,2 then 2,3,4,1 the back to start
    i do this casue its a pshyolocialy thing i did 270 for hammers when i did it first so
    now its in my head that im capable of doing 270 so if hammer is my 3 or 4th excise
    i try to convince my self that i can still do 270 even tho i may be tired.

    Biceps
    1-Preachers curl
    10x45 8x90 6x135
    2-Wide Bar
    10x65 8x75 4x95 (counting bar)
    3-Side 90 degree angle Cable
    10x40 10x50 8x60
    4-Cables up top
    10x50 10x60 8x70
    5-Hammer Curls rope
    10x100 8x120 6x140 burnout 80 as many as i can
    alternate
    1-Dumbell curls
    10x30 8x35 6x40
    2-Side 90degree angle Dumbbells
    10x25 8x30 6x 35
    3-Dumbells concentrations
    10x20 8x25 6x30
    4-Hammer curls dumbell
    10x30 8x35 6x40
    5-Twist to curl
    10x20 8x25 8x25
    rotate and sometimes ill add ez bar or incline dumbells etc


    Shoulders
    1-Smith Machine Milatery Press
    10x135 6x160 3x185 burnout 135 as many as i can
    2-Up Right Rows E-Zbar
    10x70 8x90 5x110 not counting ezbar
    3-Shrugs Machine
    10x180 8x230 6x270
    4-seated Dumbell Lifts same time
    10x20 8x30 6x35
    5-Elliptical Cable
    10x30 8x40 6x50
    6-Backwards Flys
    10x60 8x70 6x80
    alternate
    1-Dumbell Millatery Press
    10x60 8x65 4x75
    2-Up Right Rows Barbell
    I havent done in a while i like the ezbar :-)
    3-Shrugs Dumbells
    10x90 8x110 6x130
    4-Standing dumbells lifts one hand each
    10x25 8x30 6x35
    5-Elliptical Dumbells
    10x20 8x25 6x30
    6-Cables Side lifts
    10x30 8x40 6x50
    rotate

    Triceps
    1-Skull Crushes ez bar not counting ezbar
    10x60 8x70 6x80
    2-Close grip ezbar not counting ezbar
    10x90 8x110 6x130
    3-Push downs straight bar
    10x100 8x120 6x140
    4-Dips
    as many as i can do for 3 sets
    5-Lay down falt on bench keep arms at 90 degree and bend
    10x20 10x25 8x30
    alternate
    1-Skull Crushes Rope
    10x90 8x110 6x130
    2-Close Grip Barbell
    10x115 8x135 6x155
    3-Push downs one hand cable
    10x40 8x50 6x60
    4-Dip Machine
    10x90 8x135 6x180
    5-Rope pull out cable 90degrees one hand
    simlar to flatbench 90 degree only standing
    10x30 8x40 6x50
    Rotate

    Back
    1-T bar
    10x70 8x90 6x115
    2-Hammer Streght Machine pull downs
    10x140 8x180 4x230 burn out 140 as many as i can
    3-Cable Pull BAcks
    10x100 8x120 6x140
    4-Behind the head pull down
    10x110 8x120 6x130
    5-Dumbells pull backs while leaning on the bench
    10x50 8x60 6x70
    I alternate by using differnt handles for pull downs long bar
    handle bar etc etc For the sit down pull backs i use the machine
    but i usually stick to this routine for back

    Also for legs i jsut got back to doing them about 2 weeks ago and havent
    written down in my computer how much weight i been doing

    all the excises i listed are what weight i did if it was my first set of the day
    im sure i left out certain excises for certain muslces if i see somethign differnt ill
    try it out for a lil bit and im always willing to add new variations for each muscle
    Ialso try not to work the same area of each muslcle in the same day for example
    i wont do a incline barbell and dumbell in the same day for chest, i try to hit differnt ares for each muslce, I rarly double up on the same part of the muscle casue i dont like to stress it.

    I kinda taugh myself this routine i feel it works for me I also have my friend working out with me and i feel resposible for him in terms of work out routine casue i want to make sure we have a good routine and get the best out of it.Im sure people have opions.
    and i would like to hear them. I would also like to hear opionions on the weight im doing i feel i should be doing more and maybe some people have advice on how i can do more weight also i realy never compared the weight i do to anyone else so i really dont know where i stand am i doing too little should i be doing more? I work out wit my friend and he does a lil more weight then me
    im 5 10 168 working out 22months

  2. #2
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    looks pretty intense
    if your looking for more i would add another set to anything i was doing that had only 3 sets to it (4 sets total) run that for a while then drop back down to your 3 set routein and increase the weight

  3. #3
    xplicit is offline Member
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    bump
    should i keep this routine for my cycle or make any changes besides the increase in weight ?

  4. #4
    Shredz is offline Respected Member
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    if you are doing all those exercises everytime you are working out..that is the answer to your overtraining problem from your other thread.

    you have a good number of exercises for your back and chest but way to many for you bis tris and shoulders..remember all of these are secondary muscles in most of your other exersices..

    for example: like tris and shoulders are secondary when doing chest..so they are getting worked hard there too and then on you bi and tri day you are killing them with way to many exercises and they are already pre-exhaust from chest day
    Last edited by Shredz; 05-03-2002 at 10:54 AM.

  5. #5
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    but if hes only doing those once a week it should be ok

  6. #6
    xplicit is offline Member
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    I only do it once a week and the weird thing is that my chest and back are the worst out of all my muscles.

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