Thread: Workout routine
01-12-2006, 07:30 PM #1
I am starting a new workout routine but before I do I wanted to ask you guy's what you think..
Flat bench (w/bar) 3 sets, reps:10-8-6.
Dips 3 sets, 12 reps.
Incline bench (w/DB) 3 sets, reps:10-8-6.
Triceps pushdowns 2 sets, 10 reps.
Triceps extensions (w/EZ bar) 4 sets, 8 reps.
Reverse triceps pulldowns 3 sets, 12 reps
W (legs & calves)
Leg extensions, 4-5 sets, 15-20 reps
Hamstring curls, 4-5 sets, 15-20 reps.
Squats: 4-5 sets, 20 reps
Seated Calf Raises 3 sets, 8 reps.
F: (back, biceps & forearms)
Deadlifts 3 sets, 10 reps.
Barbell Row 3 sets, 10 reps.
Lat Pulldowns 3 sets, 10 reps.
Hammer Curls 3 sets, 6-8 reps.
Straight Bar Curls 3 sets, 6-8 reps.
Wrist Curls 2 sets, 8 reps. Reverse Wrist Curls 2 sets, 8 reps.
S:rest (but I'd do abs @ home though)
Su: (shoulders & traps)
Shoulder Press (w/DB) 3 sets, reps: 12-10-8.
Reverse Flyes (machine) 3 sets, reps: 12-10-8.
Side raises (w/DB) 2 sets, 8 reps.
Shrugs (w/DB) 2 sets, 10 reps.
Shrugs (w/Bar) 2 sets, 8 reps.
(I'm kinda new to the game and my goal is adding lean mass )
All critique is appreciated (as always)!
01-12-2006, 07:40 PM #2
I like it.Not to shabby at all.I def like your low volume approach.I personally think that's key in training routines.Lower volume,high intensity= GROWTH
01-12-2006, 07:48 PM #3
I like it as well my only question is after 1 week do you repeat cycle or keep going everyother day. Either way it would still look good to me just curious.
01-13-2006, 02:22 AM #4
Im glad you like it
And Canadiantiger, I wanted to keep going EOD but since the opening time in my gym sucks on saturdays I think I'll just have to repeat the cycle.
01-13-2006, 02:51 AM #5
It still good though and your leg workout as far as volume goes looks like SwoleCats sticky. If it is follow it to the "T" and you will be very happy with the results.
01-13-2006, 06:44 AM #6
The only things i can see is that you slam shoulders two days in a row..
And maybe add some skullkrushers and pull-ups.
Also i would drop the Wrist Curls, forearms are used with almost every movement you do, so they have a high potential for overtraining.
Last edited by S.P.G; 01-13-2006 at 07:01 AM.
01-13-2006, 06:57 AM #7Associate Member
Originally Posted by S.P.G
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While working ur chest u also put stress on your shoulders, so shoulders and chest day shouldn't be close
01-13-2006, 07:30 AM #8
Thanks for the advice S.P.G., I appreciate the info.
How about if I just switch days, workout shoulders on fridays and instead back, bi's on sundays?
01-13-2006, 08:51 AM #9Originally Posted by Pinnacle
01-18-2006, 11:44 AM #10
I desided to go EOD, but I was thinking (since I need to loose some BF) that I'd go do some cardio in the morning on my 'day off' but not after my leg day, because I can barely move after them.. is that too much?
Tell me what you think
01-18-2006, 02:36 PM #11
Go for the AM cardio but see how your body reacts to your split. I do a similar split and do cardio and abs on my off days. I usually take one day completely off about every 10 days as well.
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