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  1. #1
    lilchef14 is offline Associate Member
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    Workin on an AWSOME workout routine! PLZ CRETIQUE!!!

    Monday: Chest + Tri's
    - Stretch
    - Incline Bench: 6 sets (2 warm-up) 6-8 reps
    - Bench: 4 sets 6-8
    - Flyes: 5 sets 10-12
    - Pec-deck: 5 sets 10-12

    - Rope pulldown: 2 warm up sets 20 reps
    - Skull-crushers: 3 sets 10-12 reps
    - Close-hand bench: 3 sets 10-12 reps
    - Stretch

    Tuesday: Legs + Calf
    - Stretch
    - Superset: Leg extensions/hanstring curls: 5 sets 20 reps
    - Squats: 5 sets 20 reps

    - Seated calf raises: 3 sets 20 reps
    - Standing calf raisesL 3 sets 20 reps
    - Stretch

    Weds: Off

    Thursday: Back + Bi's
    - Stretch
    - Wide-grip chins: 3 sets till failure
    - Meduim/Wide-grip pulldowns: 5 sets 10-12 reps
    - Close-hand pulldowns: 5 sets 10-12 reps
    - T-bar rows: 5 sets 20 reps
    - Bent-leg deadlift: 5 sets 10, 10, 8, 8, 6 reps

    - Straight-bar curls: 5 sets (2 warm-up) 10-12 reps
    - Hammer curls: 3 sets 10-12 reps
    - Stretch

    Friday: Shoulders +Traps
    - Stretch
    - Bent-over Lateral raises: 5 sets (2 warm-up) 15, 15, 10, 10, 10
    - BB Military Press: 5 sets 6-8 reps
    - DB Milirary Press: 3 sets 6-8 reps
    - Front lateral raises: 3 sets 10-12 reps
    - Inclined Rear lateral raises: 3 sets: 10-12 reps
    - Reverse Pec-deck: 3 sets 10-12 reps

    - BB Close-hand shrugs: 5 sets (2 warm-up) 30, 30, 20, 20, 20
    - BB Reverse-hand shrugs: 3 sets 20 reps
    - DB shrugs: 3 sets 20 reps
    - Stretch

    Saturday: Abs
    - Stretch
    - Superset: Broomstick twists/ Side-bends: 3 sets 50+/20 reps
    - Superset: Reverse leg raises/ Hanging leg raises: 3 sets 20/20 reps
    - Superset: Weighted Crunches/ Wrestling Crunches: 3 sets 20/20 reps
    - Stretch

    Sunday: Off day





    I have gotten alot of my tips from swolecat! thanx for everything man! If anyone has any tips or cretiques on this plz let me know. I am currently preparing for a show in march... I will continue to do this till the first of the year then I will switch over to my cutting routine.

  2. #2
    MuckDog's Avatar
    MuckDog is offline Senior Member
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    i really dont have a lot to say about this except for - - - thanks! looks like a regimine i might start doing. good to switch things up once in a while

  3. #3
    lilchef14 is offline Associate Member
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    Bump BUmp Bump

  4. #4
    tiger909's Avatar
    tiger909 is offline Senior Member
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    good regime lots of sets per day though....make sure to keep intensity up throughout.....maybe add a little rxtra on friday...maybe forearms or erectors

  5. #5
    redmeat's Avatar
    redmeat is offline Senior Member
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    Way too much volume.

  6. #6
    Flexor is offline Banned
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    Its technically good, but yeah its way too much and would lead to overtraining.

    6-8 sets for smaller parts
    10-12 sets for bigger parts

    That is all that is necessary, just work out with high intensity for each rep and you will get more stimulation whilst not overtraining. Even if you are one of these people that needs loads of sets to grow, it still seems too much.

  7. #7
    Cotton is offline New Member
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    Yea, I agree with redmeat & flexor. I know that's way too much for me.

  8. #8
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    As always les is more in this game…..

  9. #9
    max2extreme's Avatar
    max2extreme is offline Anabolic Member
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    because seems like you like high amounts, ill have to agree with the rest so far. I thought it the second I read your first day's workout, seems like too much. well definatly too much for me. since you said you'll do a cutting routine later, this must be a bulk/str gainer... drop the sets, drop the reps, up the weight. for a bulk/str gainer, if you are able to do 10-12 reps, you're way too light. definatly on the ones you have 20 reps...WAY too light for a bulk/str routine. Just need a little refining and it'll be pretty good. GL!

    max

  10. #10
    SMYL_GR8's Avatar
    SMYL_GR8 is offline Senior Member
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    Critique in bold. I don't believe in doing the exact same workout twice in a row unless you are beginner and like everyone said overall too much volume.
    Quote Originally Posted by lilchef14
    Monday: Chest + Tri's
    - Stretchnever stretch a cold muscle, stretch after warm-up set
    - Incline Bench: 6 sets (2 warm-up) 6-8 reps
    - Bench: 4 sets 6-8
    - Flyes: 5 sets 10-12
    - Pec-deck: 5 sets 10-12

    - Rope pulldown: 2 warm up sets 20 reps
    - Skull-crushers: 3 sets 10-12 repstris are already warm from chest, start with these, not rope
    - Close-hand bench: 3 sets 10-12 reps
    - Stretch

    Tuesday: Legs + Calf
    - Stretch
    - Superset: Leg extensions/hanstring curls: 5 sets 20 reps
    - Squats: 5 sets 20 repsnot every week, mix this in with lower volume

    - Seated calf raises: 3 sets 20 repscalves once/week is insuff.should be every other day
    - Standing calf raisesL 3 sets 20 reps
    - Stretch

    Weds: Off

    Thursday: Back + Bi's
    - Stretch
    - Wide-grip chins: 3 sets till failure
    - Meduim/Wide-grip pulldowns: 5 sets 10-12 reps
    - Close-hand pulldowns: 5 sets 10-12 reps
    - T-bar rows: 5 sets 20 repsvolume?
    - Bent-leg deadlift: 5 sets 10, 10, 8, 8, 6 reps

    - Straight-bar curls: 5 sets (2 warm-up) 10-12 reps
    - Hammer curls: 3 sets 10-12 repspreachers or concentration?
    - Stretch

    Friday: Shoulders +Traps
    - Stretch
    - Bent-over Lateral raises: 5 sets (2 warm-up) 15, 15, 10, 10, 10
    - BB Military Press: 5 sets 6-8 reps
    - DB Milirary Press: 3 sets 6-8 repswhy both?
    - Front lateral raises: 3 sets 10-12 reps
    - Inclined Rear lateral raises: 3 sets: 10-12 reps
    - Reverse Pec-deck: 3 sets 10-12 reps

    - BB Close-hand shrugs: 5 sets (2 warm-up) 30, 30, 20, 20, 20volume?
    - BB Reverse-hand shrugs: 3 sets 20 reps
    - DB shrugs: 3 sets 20 reps
    - Stretch

    Saturday: Absonly once/week?
    - Stretch
    - Superset: Broomstick twists/ Side-bends: 3 sets 50+/20 reps
    - Superset: Reverse leg raises/ Hanging leg raises: 3 sets 20/20 reps
    - Superset: Weighted Crunches/ Wrestling Crunches: 3 sets 20/20 reps
    - Stretch

    Sunday: Off day





    I have gotten alot of my tips from swolecat! thanx for everything man! If anyone has any tips or cretiques on this plz let me know. I am currently preparing for a show in march... I will continue to do this till the first of the year then I will switch over to my cutting routine.

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