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  1. #1
    Tommy Gunn is offline Member
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    What do you guys think of this routine for an all natural person?

    How does this 4 day a week routine look? I'm 25 years old 6' 235. Every set I will increase the weight and the last set I will do to failure. I'm all natural (no anabolics, prohormones, or even creatine).

    Four days a week

    Day 1 Mon.

    Seated cable rows 12,10,8,6
    Close grip lat pulldowns 12,10,8,6
    Wide grip lat pulldowns 12,10,8,6
    Seated hammer curls 12,10,8,6
    Straight bar preacher curls 12,10,8,6

    Day 2 Tues.

    Flat dumbell press 10,8,6,4
    Incline dumbell press 10,8,6,4
    Incline dumbell flys 12,10,8,6
    Tricep pushdowns 12,10,8,6
    4 way neck machine 4x10

    Weds. OFF

    Day 3 Thurs.

    Squats 4x5
    Deadlifts 4x5
    Leg extensions 12,10,8,6
    Leg curls 12,10,8,6
    Standing calve raises 14,12,10,8

    Day 4 Fri.

    Seated overhead dumbell press 10,8,6,4
    Wide grip upright rows 12,10,8,6
    Standing bent over reverse flys 12,10,8,6
    Seated rear rotator cuff exercise 14,12,10,8
    Barbell shrugs 4x10

    Sat. OFF

    Sun. OFF

    Is this overtraining or is it just right?
    Last edited by Tommy Gunn; 12-01-2005 at 08:02 PM.

  2. #2
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    Quote Originally Posted by Tommy Gunn
    How does this 4 day a week routine look? I'm 25 years old 6' 235. Every set I will increase the weight and the last set I will do to failure. I'm all natural (no anabolics, prohormones, or even creatine).

    Four days a week

    Day 1 Mon.

    Db rows 4x6-8
    Close grip lat pulldowns 3-4x8-10
    Wide grip lat pulldowns 3-4x10-12
    Seated hammer curls 3x6-8
    Straight bar preacher curls 3x10-12

    Day 2 Tues.

    BB bench press 4x6-8
    Incline dumbell press 4x8-10
    Flat flys 2x12
    Close grip bench or skull crushers 4x6-8
    4 way neck machine 4x10

    Weds. OFF


    Day 3 Thurs.

    Squats 4-5x5
    Deadlifts 4x5....you might do this on back day
    Leg extensions 3x10-12
    Leg curls 12,10,8,6.....SLDL are great for hamstrings
    Standing calve raises 4x12

    Day 4 Fri.

    Seated overhead dumbell press 4x6-8
    Wide grip upright rows 4x8-10
    Standing bent over reverse flys 12,10,8,6...I do rear delts on back day
    Seated rear rotator cuff exercise 14,12,10,8
    Barbell shrugs 4x10

    Sat. OFF

    Sun. OFF

    Is this overtraining or is it just right?
    Just some quick changes..
    Last edited by Tyrone_Biggums; 11-30-2005 at 12:12 AM.

  3. #3
    Bigpup101's Avatar
    Bigpup101 is offline Senior Member
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    Looks good to me bro.....very similiar to mine the only thing i might suggest is putting chest before back this way you give your front delts and tri's an extra day's rest, but thats just me..everything else seems to be good to go though

  4. #4
    Born Threat's Avatar
    Born Threat is offline Associate Member
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    switch tuesday with thursday.....

  5. #5
    Tommy Gunn is offline Member
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    How do my sets and reps look for each particular exercise?

  6. #6
    znak's Avatar
    znak is offline Senior Member
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    Quote Originally Posted by Tyrone_Biggums
    Just some quick changes..
    I agree with Biggums suggestions.

    If I were to do ONLY 4 x 5 for squat and deads, I know I would puke if my intensity was half normal. That is a LOT of weight back to back. I do a lot more reps working up to a max weight for ten reps (190 kg/418lb).

    You might want to explore how your legs respond to low reps or higher reps for squats. If you want growth, you are going to have to go 85-90% 1RM or there abouts for four reps.

    You are no where near overtraining IMHO.

  7. #7
    Tommy Gunn is offline Member
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    Thanks fellas.

    Anyone else wanna critique this? How do my sets and reps look for all my other exercises?

  8. #8
    tt2323 is offline Junior Member
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    I'm gonna have to disagree here i think you will overtrain. 20 sets per workout is too much. I've always use < 15 sets total per workout. Sqatting and deadlifting in the same day, you must be crazy! I find it over kill to squat and deadlift in the same week usually. You are using a lot of the same muscles!

  9. #9
    Tommy Gunn is offline Member
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    So you think I am overtraining with this routine?

    Noone here squats and deads in the same workout?

  10. #10
    RedBaron38's Avatar
    RedBaron38 is offline Junior Member
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    I squat and Stiff-legged deadlift the same day, but usually have the true deadlifts on my back day. I would just do stiff-legged on your leg day so you can work more of the hamstrings and not so much in the lower back.

  11. #11
    RedBaron38's Avatar
    RedBaron38 is offline Junior Member
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    Try this instead for your leg day:
    Leg extensions 2x10-12....use as a warm up
    Squats: 4-5x10,10,8,8,(6)
    SLDL: 4x8
    Leg Press: 4x10,10,8,8
    Leg curls: 10,10,8,8
    Standing calve raises 4x20......(calves are different for everyone so it's up to you on the true rep range)

    I think that should be enough, I added the Leg press 'cause there was too much for ham's and not enough for the quads. If you have a hack machine that would be great for leg growth, but it's just my 2-cents on what you should do.

  12. #12
    thaileeee is offline New Member
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    no-ones even mentioned his diet!if your not eating large then you will overtrain.

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