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  1. #1
    Bigbowboski's Avatar
    Bigbowboski is offline Member
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    My simple routine

    monday

    chest
    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

    tuesday

    legs
    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

    Weds.
    back
    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

    thrs
    Bi,s. 3 sets 8 reps
    close grip preachers
    wide grip preachers
    seated hammers
    reverse curls

    fri.
    Tri's
    skull crushes
    rope extensions
    kickbacks
    2 handed dumbell extension

    sat.

    shoulders.
    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??

  2. #2
    sepjuice is offline Anabolic Member
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    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.

  3. #3
    captain anabolic is offline Junior Member
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    Mar 2004
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    129
    BB,
    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:

    Monday
    Chest, tris

    Tuesday
    Back/bis

    Wed
    off

    Thursday
    Legs

    Fri
    Shouders,Misc. ie forearms etc

    Sat/Sun.
    OFF or cardio

    Remember: Quality not Quanity

    Take Care,
    Captain Anabolic

  4. #4
    spywizard's Avatar
    spywizard is offline AR-Elite Hall of Famer~
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    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..




    Quote Originally Posted by Bigbowboski
    monday

    chest
    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

    tuesday

    legs
    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

    Weds.
    back
    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

    thrs
    Bi,s. 3 sets 8 reps
    close grip preachers
    wide grip preachers
    seated hammers
    reverse curls

    fri.
    Tri's
    skull crushes
    rope extensions
    kickbacks
    2 handed dumbell extension

    sat.

    shoulders.
    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??
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  5. #5
    Bigbowboski's Avatar
    Bigbowboski is offline Member
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    Quote Originally Posted by sepjuice
    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.

    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.

  6. #6
    Bigbowboski's Avatar
    Bigbowboski is offline Member
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    Quote Originally Posted by spywizard
    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..

    yea, another member brought that up as well. I do need to sepreate them.

    When you talk about static, you are meaning negatives??

  7. #7
    Bigbowboski's Avatar
    Bigbowboski is offline Member
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    Quote Originally Posted by captain anabolic
    BB,
    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:

    Monday
    Chest, tris

    Tuesday
    Back/bis

    Wed
    off

    Thursday
    Legs

    Fri
    Shouders,Misc. ie forearms etc

    Sat/Sun.
    OFF or cardio

    Remember: Quality not Quanity

    Take Care,
    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..

    Thanks
    BB

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