Anabolics
Search More Than 6,000,000 Posts
Results 1 to 10 of 10
  1. #1
    Gra's Avatar
    Gra
    Gra is offline Member
    Join Date
    Jun 2005
    Location
    Norway...
    Posts
    712

    My current routine.

    My current routine.


    Day 1. Legs and calves.

    Squats 4sets 10-6reps

    Leg presses 4sets 10-6reps

    Leg ext. 4sets 12-10reps

    Lying leg curl 4sets 12-8

    Seated calf raises 4sets 20-15reps


    Day 2. Abs, shoulders and neck.

    Crunches 4sets to max

    Millitary presses 4sets 12-6reps

    DB side raises 4sets 12-8reps

    DB front raises 4sets 12-8reps

    Rear delt x-over 4sets 12-8reps (Not sure what the english name of excersize are)

    DB shrugs 4sets 12-8reps


    Day 3. Cardio 30-45min.


    Day 4. Back and bi`s

    Deadlift 4sets 10-6reps

    DB rows 4sets 12-8reps

    Wide grip pulldown 4sets 12-8reps

    Straight bar curl 3sets 8-6reps

    DB curl 3 sets 8-6reps


    Day 5. Chest and tri`s

    Benchpresses 4sets 10-4reps

    Incline DB presses 4sets 10-4reps

    Cable flyes 3sets 12-10reps

    Dips 4sets to max

    Straight bar pushdown 4sets 12-8reps

    One arm pushdown 2-3sets 12-8reps (Reversed grip)



    I do 5-10 min of warm up on a bike or treadmil. Then 2-3 sets of warm up on the first excersize for each musclegroups.

    I`m thinking about moving my bi workout to the shoulder day and do the neck with back. And adding some more abs inn the back day. And maybe change all of this in a month or two when I start to cut som fat.

    Any input would be good. Even if it`s not good

    Thanks.
    Last edited by Gra; 01-14-2006 at 05:41 AM.

  2. #2
    Flexor is offline Banned
    Join Date
    Aug 2004
    Location
    L'Inghilterra
    Posts
    1,659
    You could:

    Add seated calf raises for the soleus

    Drop front raises, add upright rowing if possible

    Do your pulldowns before your db rows

    Do your db curls on an incline bench and twist your wrist towards you as you curl upwards and twist away as you lower

    For your tri workout add skullcrushers and take out one arm pushdowns. Perhaps add close grip bench in place of straight bar pushdowns.

    Otherwise that's a nice clean routine

  3. #3
    Gra's Avatar
    Gra
    Gra is offline Member
    Join Date
    Jun 2005
    Location
    Norway...
    Posts
    712
    In bold

    Quote Originally Posted by Flexor
    You could:

    Add seated calf raises for the soleusI already do it, just a different name than you used. I`ll change it though.

    Drop front raises, add upright rowing if possible

    Do your pulldowns before your db rowsI`ll try that

    Do your db curls on an incline bench and twist your wrist towards you as you curl upwards and twist away as you lowerI do the twist now, but maybe I try seated

    For your tri workout add skullcrushers and take out one arm pushdowns. Perhaps add close grip bench in place of straight bar pushdowns.The skullcrusher are hard on my elbow so i don`t think I`ll do that, maybe try the close grip bench

    Otherwise that's a nice clean routine

  4. #4
    Flexor is offline Banned
    Join Date
    Aug 2004
    Location
    L'Inghilterra
    Posts
    1,659
    Oh sorry I mis-read, you need standing calf raises since you have the sitting ones. That will work your gastroscnemius.

    Yeah try the curls seated on a 45degree incline bench with your arms hanging down. This pre-stretches the biceps and will lead to more force and more damage.

    Skullcrushers are hard on the elbows you are right. I can only do them because I use light weight and do them immediately after dips, so I'm warm. Don't bother with them if they will injure you. Close grip is good.

  5. #5
    MASTER's Avatar
    MASTER is offline "I Own You"
    Join Date
    Jun 2004
    Location
    England
    Posts
    4,432
    Quote Originally Posted by Flexor
    Oh sorry I mis-read, you need standing calf raises since you have the sitting ones. That will work your gastroscnemius.

    Yeah try the curls seated on a 45degree incline bench with your arms hanging down. This pre-stretches the biceps and will lead to more force and more damage.

    Skullcrushers are hard on the elbows you are right. I can only do them because I use light weight and do them immediately after dips, so I'm warm. Don't bother with them if they will injure you. Close grip is good.
    No bro, close grips are the KING!

  6. #6
    Join Date
    Feb 2004
    Location
    tampa,fl
    Posts
    963
    Yeah, for triceps, just do 2 exercises. Alternating Dips and Close-Grip bench each week. After one of the above, do an isolation exercise of oyur choice. When you are doing the iso exercise, really stretch and try to pump a lot of blood into the muscle.
    Last edited by catabolic kid; 01-14-2006 at 11:08 AM.

  7. #7
    Join Date
    Feb 2004
    Location
    tampa,fl
    Posts
    963
    Quote Originally Posted by Flexor
    You could:

    Add seated calf raises for the soleus

    Drop front raises, add upright rowing if possible

    Do your pulldowns before your db rows

    Do your db curls on an incline bench and twist your wrist towards you as you curl upwards and twist away as you lower

    For your tri workout add skullcrushers and take out one arm pushdowns. Perhaps add close grip bench in place of straight bar pushdowns.Otherwise that's a nice clean routine
    Do you think he could do Dips, CG bench and Skull Crushers in one workout without overtraing after he already trained chest.

  8. #8
    Flexor is offline Banned
    Join Date
    Aug 2004
    Location
    L'Inghilterra
    Posts
    1,659
    Quote Originally Posted by catabolic kid
    Do you think he could do Dips, CG bench and Skull Crushers in one workout without overtraing after he already trained chest.
    I do my dips with a close grip but elbows out so that I work the chest and tris equally hard. That cuts down the sets needed. I personally do not usually perform close grip bench, I just throw in the skulls after the dips.

  9. #9
    Join Date
    Feb 2004
    Location
    tampa,fl
    Posts
    963
    Quote Originally Posted by Flexor
    I do my dips with a close grip but elbows out so that I work the chest and tris equally hard. That cuts down the sets needed. I personally do not usually perform close grip bench, I just throw in the skulls after the dips.
    That is exactly what I do with my close grip bench, and even dips (but to a lesser degree). I use the iso exercises just to pump the muscle full of blood for recovery.

  10. #10
    Flexor is offline Banned
    Join Date
    Aug 2004
    Location
    L'Inghilterra
    Posts
    1,659
    Quote Originally Posted by catabolic kid
    That is exactly what I do with my close grip bench, and even dips (but to a lesser degree). I use the iso exercises just to pump the muscle full of blood for recovery.
    Yeah agreed, the constant tension of the isolating exercises really stretches the muscle fascia through the pump. I don't believe the isolations particularly help with size, but like you said they are great for getting the blood flowing and for finally toasting the muscle.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •