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Thread: Workout routine help
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10-16-2005, 08:12 PM #1Associate Member
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Workout routine help
Hey,
I want to change out my workout routine were I can gain some solid mass also while losing a little bit a fat if possible here are my stats 6'1-6'2, 220 pounds and I got a good frame for building on, you can see my pics in the picture fourmn, but here is my work out routine as of now Monday: Chest / back
Tuesday:biceps / triceps / delts
Wensday: Off/ maybe a little cardio
Thursday:Chest / Back
Friday:Biceps / Triceps / Delts
Saturday: off/ cardio ( if I feel like it )
Sunday: off/ cardio ( if I feel like it )
Well there it is, can any 1 think of a plan I can go by were I could get some dead lifts/squats/legs in there by any chance???? im clueless and I would greatly apperciate the help thanks.
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10-17-2005, 07:43 AM #2Banned
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Its difficult to concentrate on bulking while losing weight but with cardio and
a good diet you will lose some weight to a point if you have high BF.
If I were you I'd do this
Monday: chest with front delts, triceps, calves
Tuesday: back (with rows for rear delts)
Wednesday: cardio
Thursday: legs, calves
Friday: biceps, shoulders (upright rows and lateral raises)
Sat cardio
Sun: REST
Its best to work each group once a week with the exception of calves and forearms, and instead go to full intensity for each session. I notice your split says shoulders, triceps and biceps twice a week. You could only do this if you aren't hitting them hard enough. Upping intensity, and to a certain extent volume as well as introducing new exercises and tempos will bring new levels of pain meaning you can only work out one muscle group per week.
Keep it simple like this. Front delts are hit with chest so just include some military presses and perhaps front raises on monday.
Notice back and biceps are always at least three days apart to avoid overtraining of the biceps which are hit indirectly by back work
Back and legs get their own days because they are huge muscle groups which require determination and intensity to train.
From the look of your pics it seems you know what you're doingLast edited by Flexor; 10-17-2005 at 12:14 PM.
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10-17-2005, 08:57 PM #3
personally i dont like any of the workouts listed.. your atlerations will be made thru your diet.. id hit each muscle group once a week... something like this
mon. chest abs
teus. delts, traps, calves
wed, arms
thurs back and abs
fri. legs, and calves..
you can rearrange the days, but id stick to once a week..
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10-18-2005, 09:12 PM #4Associate Member
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Thank you for your input, bump for more info
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10-19-2005, 05:26 AM #5Originally Posted by Decadbal
no flam intended deca !!!Last edited by S.P.G; 10-19-2005 at 05:29 AM.
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10-19-2005, 08:16 AM #6AR Hall of Fame
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Originally Posted by Ryano2005
Not what you have listed!
~SC~
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10-19-2005, 06:56 PM #7Associate Member
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Okay Swole, how would I put that into a weekly schedule????? I know I need to focus on deads/squats/legs just dont know how to put it into a weekly routine.
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