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Thread: My New Routine

  1. #1
    diamonds's Avatar
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    My New Routine

    Alright I made some changes to my previously posted routine. I cut down some of the reps for smaller body parts and wanted some consistency with the rep schemes. I really think it is a solid program for me.
    Anyway, what do you all think about my program? I recover very quick....usually within 2-3 days. With this routine I allow 4 days of recovery for each body part before it is worked again.
    Also I allow 1 day just for legs because I hit them so hard that I would have no energy to do anything else, plus they need a almost a week to recover.
    One thing I am worried about is recovery of CNS. I don't think it is a big problem with this routine but I'm concerned

    ANYWAY, please give ANY input you might have so that I can develop the best possible program!

    Day 1
    Chest: Smith Machine Incline Press 4x10,8,6,4 (1 warm up set 10-12)
    15 degree Decline Bench 3x8
    Dumbell Flyes 2x10


    Shoulders: Dumbell Shoulder Press 4x8-10 (1 warm up set 12-15)
    1 Arm Cable Side Laterals 3x10

    Triceps: French Presses 4x12,10,8,8
    Pushdowns 3x 4-6 (double drops)

    Day 2

    Back: Lat Pulls (wide grip) 3x8 (1 warm up set 10-12)
    Bent-Over Rows 3x10-12
    Seared cable Rows 3x8,8,6,6

    Biceps: Straight Bar Curls 3x8-10
    Incline Dumbell Curls 3x10-12

    Day 3
    Legs: Squats 4x8-10 (2 warm up sets 10-12)
    Straight Legged Dead Lifts 3x8
    Hamstring Curls 3X10
    Leg Extensions 2x10
    Day 4
    OFF

    Day 5
    Triceps: Close Grip Bench 3x8*
    Overhead Extensions 4x8

    Shoulders: Smith Machine Shoulder Press 4x6-8
    Upright Rows 3x8

    Chest: Dumbell Bench 4x6
    Dumbell Pullovers 2x8
    Weighted Dips 3x12-15







    Day 6
    Back: Dead Lifts 3x8 (2 very light warm up sets 10-12)
    Back Extensions 3x15
    Behind the Neck Pulldowns 3x10

    Biceps: Cambered Bar Curls 3x8
    1 Arm Spider Curls 3x8

    Day 7
    OFF

    Day 8
    OFF

    Day 9
    REPEAT CYCLE
    Last edited by diamonds; 12-22-2005 at 02:15 PM.

  2. #2
    Doc.Sust's Avatar
    Doc.Sust is offline Retired "hall of famer/elite powerlifter"
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    looks good forbodybuilding purposes,

  3. #3
    diamonds's Avatar
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    wow.....thanks for all the interest!!!!

  4. #4
    Keyser Sozey is offline Anabolic Member
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    I like everything in your workout, except for the smith machine (bench, squat, and shoulder press) related exercises. I understand that you do not have a training partner, but I would switch these w/ raw bbell sqauts, benches, and military press.

    Just a thought.

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    Flexor is offline Banned
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    In nine years of bodybuilding you haven't yet discovered that kickbacks are a huge piece of sh1t? They are rubbish even as an isolation exercise, and there is only half the range of motion and you can't use any mass.

    Apart from that though, not a bad routine at all. Well thought out, and good idea to put corresponding bodyparts together...

  6. #6
    diamonds's Avatar
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    Quote Originally Posted by Flexor
    In nine years of bodybuilding you haven't yet discovered that kickbacks are a huge piece of sh1t? They are rubbish even as an isolation exercise, and there is only half the range of motion and you can't use any mass.

    Apart from that though, not a bat routine at all. Well thought out, and good idea to put corresponding bodyparts together...
    As far as kickback.....I NEVER do them so thats why I added them, LOL
    I did put a lot of though into this routine but I think I'm gonna tweak it just a LITTLE bit. Thanks for all the input bros!!

  7. #7
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    Quote Originally Posted by diamonds
    As far as kickback.....I NEVER do them so thats why I added them, LOL
    I thought so. Judging by the obvious level of experience you had, I couldn't understand the kickbacks. Try them out and you will see they are for those skinny runts that walk round the gym with ILS or ABS syndrome. They are more of a rear delt exercise than a tricep exercise, HAHAH

    LMAO, rear delt static holds they should be called

  8. #8
    diamonds's Avatar
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    anyone else??? Pinnacle or Swole?

  9. #9
    Keyser Sozey is offline Anabolic Member
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    Quote Originally Posted by Flexor
    I thought so. Judging by the obvious level of experience you had, I couldn't understand the kickbacks. Try them out and you will see they are for those skinny runts that walk round the gym with ILS or ABS syndrome. They are more of a rear delt exercise than a tricep exercise, HAHAH

    LMAO, rear delt static holds they should be called
    lmfao @ Imaginary Lat Syndrome and Artificial Back Syndrome.

  10. #10
    diamonds's Avatar
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    Thats some good s**t! Sounds like the name should give my gym! LOL

    ILS Fitness
    "The gym for the hardcore frat boy!"

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