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08-25-2005, 08:15 PM #1Member
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How's this routine for an all natural lifter?
How is this for a workout routine? I will workout everyday, but alternating everyday between lifting and cardio (45 minutes on eliptical machine). One day lifting, the next day cardio, and so on...
Here is the lifting routine:
Day 1
Bench press 10,8,6,4
Incline bench press 10,8,6,4
Flat flys 12,10,8,6
Tricep pushdowns (straight bar) 12,10,8,6
4 way neck machine 4x10
Day 2
Squats 10,8,6,4
Deads 4x5
Leg extensions 12,10,8,6
Leg curls 12,10,8,6
Kneeling rope cable crunches 15,12,10,8
Day 3
Shoulder press 10,8,6,4
Wide grip upright rows 10,8,6,4
Standing bent over flys 12,10,8,6
Rear rotator cuff exercise 15,12,10,8
Barbell shrugs 12,10,8,6
Day 4
Close grip seated cable rows 10,8,6,4
Close grip lat pulldowns 10,8,6,4
Wide grip lat pulldowns 10,8,6,4
Close grip reverse ez bar preacher curls 12,10,8,6
Straight bar preacher curls 12,10,8,6
How does it look? I'm 6' 230 (with a gut) 25 years old. All natural. No anabolics or even creatine. I'm neither cutting or bulking, just looking to get in total shape.Last edited by Tommy Gunn; 09-06-2005 at 01:16 AM.
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08-25-2005, 08:34 PM #2
looks pretty good
some suggestions:
a) incorporate lunges or leg press on leg day
b) switch between barbell shrugs in one workout and dumbell shrugs the next ( U will get better growth this way)
c) i would also incorporate some triceps exercises- close grip bench presses, skullcrushers, pressdowns, etc
if you are looking to get rid of your gut...eat less calories, leaner foods, do more cardio
finally i would do 3-5 sets of calf exercises per day for 1-2 days each week with high reps (15-30 reps)...you don't want to have little calves but then have a big body
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08-25-2005, 08:52 PM #3Member
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I figured my calves would be getting hit hard enough from the squats and deads. Same with glutes and forearms. I figured there's no need to train them because the squats and deads will work the glutes and the curls and reverse curls will work the forearms.
Thanks for the suggestion though. I'm just trying to keep things simple for now.
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08-25-2005, 09:13 PM #4
i know it's good to isolate calves though- if you train with high reps and heavy weight, you will get great pumps- and results too. Since i've been switching to this method i have gained nearly a full inch on my calves in 5 months.
calf workout 1
standing smith machine calf raises 3-5 sets, 20-35 reps
calf workout 2
seated calf raises (Choice of dumbells on knees or seated calf machine) 4-5 sets, 10-20 reps
standing smith machine calf raises 3-5 sets, 20-35 reps
i like to take 4-5 days off before each calf workout and i do workout 1 one time and workout 2 the next.Last edited by ward065; 08-25-2005 at 09:16 PM.
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08-25-2005, 09:15 PM #5Member
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Lets say I don't do that though. Will my calves still get results just by doing the squats and deads?
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08-25-2005, 09:17 PM #6Originally Posted by Tommy Gunn
deads and lunges will work your calves the most i think for non isolation
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08-26-2005, 08:04 PM #7Member
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Can anyone else comment on my routine?
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08-27-2005, 12:55 PM #8New Member
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I agree with ward, if you want site specific results you must isolate and do some kind of calf w/o.
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08-27-2005, 01:11 PM #9Associate Member
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I would also incorporate some decline bench on day 1 since you're doing both incline and flat, that way you're whole pec area is getting hit.
I would also recommend an isolated calf wokout, only about 6-9 sets of moderate to heavy weight with high reps will work.
Also, to really hit the whole arm, I'd do more tricep workouts too. You could even superset them with your biceps, I do that and it really helps my pumps out, feels great too.
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08-28-2005, 06:18 AM #10
IN CAPS...
Originally Posted by Tommy Gunn
you may Wish to change the split
1 CHEST SHOULDERS
2 LEGGS
3 OFF
4 BACK BICEPS
5 TRICEPSLast edited by S.P.G; 08-28-2005 at 06:26 AM.
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