Thread: My simple routine
04-04-2004, 10:34 AM #1
My simple routine
flat bench 4-5 reps 4 sets start out at 365 end at 220
incline 4-5 reps 4 sets start out 275 end at 175
decline 8 reps 3 sets 250 end at 175
inclined dumb bell flys 8 reps 3 sets 50lb 65 lb 70 lb
leg press 4 -5 reps 4 sets. start out 10 plates down to 6
ham machine 8 reps 3 sets 120 lbs up to 150
hack squats 8 reps 3 sets 2 plates to 4 plates.depends
quad extension 8 reps weight varries 3 sets
same day..calves raises,calve extension
seated rows 8 reps 3 sets weight starts at 150
pull ups.8 reps 3 sets. I use body weight or pull downs with the cable "wide grip" weight varies.
Dumbell lat pulls. 8 reps 3 sets weight starts at 80 up to 110
seated bent over's " I use 30 lbs dumbell and squeeze blades together
Bi,s. 3 sets 8 reps
close grip preachers
wide grip preachers
2 handed dumbell extension
military press 4 reps 4 sets weight starts at 250 down to 180
dumbell straight arm raises 8 reps 3 sets
dumbell straight arm side raises"slightly bent over" 8 reps 3 sets
up right rows 3 sets 8 reps.
I do change up the machines every other week. meaning I change up what equiptment i use. I never use the same station every week, unless I have too.
tell me what you think??
04-04-2004, 11:19 AM #2Anabolic Member
- Join Date
- Jan 2003
personally, i like it, one body part per. where's the squats? and i would prob add on more compound thing to triceps like weighted dips or close grip bench and lose the kickbacks... maybe trade in one of those grip preacher curls for the barbell curl or incline curl...just my opinion though,,like your scheme though.
04-04-2004, 12:34 PM #3Junior Member
- Join Date
- Mar 2004
Your routine is good, However i would make the following changes:
1. do not work bis the day after back as you will use bis in your back lifts and they need the next day off.
2. where are the squats and deadlifts? These two are the best leg exercises and the best for overall growth
3. you are not resting enough. even though you are working different muscles each day the muscle system as a whole is not being given enough rest.
4. this may be better:
Shouders,Misc. ie forearms etc
OFF or cardio
Remember: Quality not Quanity
04-04-2004, 01:00 PM #4
with some variation........ that's the one i do.....
but i put a day between the bi and tri's
that way they have time to recover..
more rest is needed...imo...
but i do alot of heavy static training also..
2 weeks static
2 weeks regular..
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04-04-2004, 01:41 PM #5Originally Posted by sepjuice
I know what you mean.. but if you look at it, I wrote that i change it up every week. What I mean is the following week I will remove the kick backs and go to a close grip bench. And instead of hacks, I will do squats...ets. I never do the same excersise 2 weeks in a row. i always change it up. In other words i substitute.
04-04-2004, 01:44 PM #6Originally Posted by spywizard
yea, another member brought that up as well. I do need to sepreate them.
When you talk about static, you are meaning negatives??
04-04-2004, 01:48 PM #7Originally Posted by captain anabolic
Ok that sounds good. Im up for anything..
Thnaks for you r advice. I will give it a try.
Also I do deads,and squats. i just didnt list them ,but i did say I change up my routine every week. One week I might to hacks, then the next I will do squats. Cleans,and deads. etc..
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