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11-23-2005, 01:06 PM #1
off 2 months /too much to start/CRITIQUE
do you fellas think this is to much to start back with ? MON. FLAT BENCH 4 SETS , incline 4 sets ,flat flys 4 sets/pec deck, cable crossovers 4 sets, pushdowns 4 sets, reverse pulldowns 4 sets, lying tricep ext. 4 sets TUES. bent rows 4 sets,low pully rows 4 sets,lat pulldowns 4 sets,dumbell rows 4 sets,reverse grip pulldowns 4 sets, shrugs 4 sets, abs WED. off THURS. squats 4 sets, leg press 4 sets, leg ext. 4 sets, leg curl 4 sets, stiff leg deadlift 4 sets, standing calf raises 4 sets FRI.shoulder press 4 sets, dumbell shoulder press 4 sets, side lateral raises 4 sets, ez bar curl 4 sets, dumbell curl 4 sets, cable curl 4 sets To ME THIS SEEMS LIKE IM GONNA NEED TO BRING FOOD TO THE GYM WITH ME WHAT DO YOU ALL THINK
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11-23-2005, 01:36 PM #2
Hello Hello
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11-23-2005, 02:26 PM #3
Exercises I would drop
pec deck
cable crossovers
Pushdowns, or change for close grip
reverse pulldowns
low pully rows
reverse grip pulldowns
cable curl
And I would drop some sets of to, if you’ve just had 2 months of that workout will kill you along with your CNS, leading to over training.
it may look like this
MON.
FLAT BENCH 3 SETS,
incline 3 sets
flat flys 2-3 sets
Close grip 2
lying tricep ext. 3 sets
TUES.
bent rows 3 sets
lat pulldowns 2
sets,dumbell rows 2
pull ups 3 sets
shrugs 3-4 sets,abs
WED. off
THURS.
squats 3 sets
leg press 3 sets,
leg ext. 3 sets
leg curl 2 sets,
stiff leg deadlift 2 sets
standing calf raises 4 sets
FRI.
dumbell shoulder press 2-3 sets,
side lateral raises 3 sets
Anterior head reveres raise 3
ez bar curl 3 sets,
dumbbell curl 2 sets,
Hammer curls 2-3Last edited by S.P.G; 11-23-2005 at 02:40 PM.
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11-23-2005, 04:31 PM #4
when i start back like that im a pus. i can last for about an hour then im bout to puke so i leave, but its been so long that it doesnt take much for your muscles to be sore for a week, which i always miss...
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11-25-2005, 09:13 AM #5
i figured it would be to much i was just gonna cut it down to 2 sets for a couple of weeks then bump it up thanx SPITTEN yours looks alot better
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11-25-2005, 09:20 AM #6Originally Posted by amstaf
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11-25-2005, 09:25 AM #7
my bad thanking the wrong person sorry and thank you S.P.G your workout loks alot better next time ill read a little closer
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11-25-2005, 09:27 AM #8Originally Posted by S.P.G
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11-25-2005, 04:00 PM #9
Why is that people always start with chest when they come off a lay-off?
Imo..your split after a layout should start with legs...
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11-25-2005, 04:15 PM #10
That's a hella lot of exercises
Originally Posted by amstaf
Originally Posted by amstaf
You've got 3 rowing movements in there...cut it back to 1 or 2
Add a deadlift.
It's arguable that shrugs won't need to be done after deadlifts cus they hit traps effectively. Reduce the number or sets of shrugs to 2 or 3.
Back: Chins x 4, deadlifts x 4, barbell row x 3, low-pulley row x 3, shrugs x 2, abs
Originally Posted by amstaf
Originally Posted by amstaf
When i do leg-presses and squats in the same session i do leg-presses first...to warm up my hip/glute/ham areas effectively for squatting.
To someone that hasn't been training as long as i have i'd advise against including the two in the same session. I'd suggest you choose between the two. Either squats or leg-presses. My preference is squats.
Originally Posted by amstaf
Drop on of the bicep exercises... You really don't need to be doing so many exercises for a little bodypart like that
Originally Posted by amstaf
Nope.
Go there...do whatcha gotta do...and go home
Good luck
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11-27-2005, 11:10 AM #11
thanx for such detail im gonna have a great day on monday should feel pretty damn good to get back in
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