How's this routine for an all natural lifter?

**Tommy Gunn** · 08-25-2005, 08:15 PM

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.

**ward065** · 08-25-2005, 08:34 PM

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

**Tommy Gunn** · 08-25-2005, 08:52 PM

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.

**ward065** · 08-25-2005, 09:13 PM

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.

**Tommy Gunn** · 08-25-2005, 09:15 PM

Lets say I don't do that though. Will my calves still get results just by doing the squats and deads?

**ward065** · 08-25-2005, 09:17 PM

Originally Posted by Tommy Gunn

Lets say I don't do that though. Will my calves still get results just by doing the squats and deads?

you will get some results, but to get the best isolate them. it's worked very well for me.

deads and lunges will work your calves the most i think for non isolation

**Tommy Gunn** · 08-26-2005, 08:04 PM

Can anyone else comment on my routine?

**BigCrump60** · 08-27-2005, 12:55 PM

I agree with ward, if you want site specific results you must isolate and do some kind of calf w/o.

**Billyspt4** · 08-27-2005, 01:11 PM

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.

**S.P.G** · 08-28-2005, 06:18 AM

IN CAPS...

Originally Posted by Tommy Gunn

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 YOU WILL BE BETTER OF WITH 2-3 SETS ON EACH EX...
Incline bench press 10,8,6,4
Flat flys 12,10,8,6
Tricep pushdowns (straight bar) 12,10,8,6 SOME SKULL HERE SOME WHERE
4 way neck machine 4x10

Day 2

Squats 10,8,6,4
Deads 4x5 PUT DEADS ON BACK DAY
Leg extensions 12,10,8,6
Leg curls 12,10,8,6 CHANGE FOR LEG PRESS
Kneeling cable crunches 15,12,10,8

Day 3

Shoulder press 10,8,6,4 2-3 SETS AGAIN ON EACH
Seated lateral raises 15,12,10,8
Bent over flys 15,12,10,8
Rear rotator cuff exercise 15,12,10,8 <GOOD TO SEE
Barbell shrugs 15,12,10,8 PUT TRAPS ON BACK DAY

Day 4

Seated cable rows 10,8,6,4 CHANGE FOR PULL UP
Close grip pulldowns 10,8,6,4 CHANGE FOR WIDE BENT ROWS
Wide grip pulldowns 10,8,6,4
Close grip reverse ez bar preacher curls 12,10,8,6 CHANGE FOR BI, CURLS
Seated straight bar preacher curls 12,10,8,6 ADD HAMMERS

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.

you may Wish to change the split
1 CHEST SHOULDERS
2 LEGGS
3 OFF
4 BACK BICEPS
5 TRICEPS