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Thread: My first routine

  1. #1
    Join Date
    Jan 2006
    Location
    New York
    Posts
    1,005

    My first routine

    For a while now I have been using other peoples routines and I have had great success but my current routine is getting stale so I decided to try and combine a mix of different routines I have done by putting in exercises I liked best. The main basis of this routine is to gain mass.

    Mon - Chest/Back

    Flat barbell bench - 2 x 10 - 8
    Incline DB press - 2 x 10 - 8
    Machine Flys - 2 x 10
    Dips - 2 x 10

    Wide grip pulls ups - 2 x 8 or as many as I can get up
    Deadlifts - 3 x 8 - 6 - 3 (slowly increasing the weight)
    Seated close grip cable row - 2 x 10
    Bent over BB rows - 2 x 8
    BB shrugs - 2 x 10
    Smith machine behind the back shrugs - 2 x 10

    OFF

    Wed - Legs
    I have 2 possible routines here...one is taken straight from wanna be big 2 routine and other is my own modified version of it

    Squats - 2 x 10 - 8
    Seated leg press - 2 x 10
    Leg extensions - 2 x 10 - 12
    Hamstring curls - 2 x 10
    Seated/Standing calf raises - 4 x 12
    (do 2 sets of each)

    (below is taken from the wanna be big 2 routines leg day)

    Squats 1x20
    Leg Press 1x20
    Leg Extensions 1x15
    Hamstring Curl 2x9
    Seated/Standing Calf Raises 2x25

    OFF

    Fri - Shoulders, Tricep, Bicep

    Shoulders
    Clean and press - 2 x 10
    Seated DB press - 2 x 10 - 8
    Standing DB lateral raises - 2 x 10
    Cable later raises - 2 x 10

    Tricep

    Narrow Grip Bench - 2 x 10
    Skullcrushers - 2 x 10
    cables press downs - 2 x 10

    Bicep

    Close grip ez bar curl - 2 x 10
    Hammer curls - 2 x 10
    Incline DB curls - 2 x 10

    Abs I will usually do monday and friday with 4 sets of weighted decline crunches and 2 sets of 10 of machine oblique twists

  2. #2
    Join Date
    Sep 2005
    Location
    Atlanta
    Posts
    77
    well in my opinion i would up the sets, sets or a little low, maybe add one set to every excercise, and i would really try to use the straight bar on curls, ez bar just doesnt have the same affect as staight.

  3. #3
    Join Date
    Jan 2006
    Location
    New York
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    You really think 6-8 hard hitting sets per muscle group is really to little?

  4. #4
    Join Date
    Sep 2005
    Location
    Atlanta
    Posts
    77
    i personally dont think so, never had good success with low sets like that.. i would shoot for somethan around 9 to 12. Some ppl even go 15sets. my arms and chest like 12 and legs are good for 9. most ppl will agree i believe.. but again "different strokes for different fokes" ya know?

  5. #5
    Join Date
    Jan 2006
    Location
    New York
    Posts
    1,005
    Yea I could up it a bit...anyone else have any input on how many sets I should do?

  6. #6
    For me it depends. I will no doubt do 10 sets, but then when I near completion, I think to myself if I wanna just go ahead and do it, ya know? What is a couple more? So I do 10-12

  7. #7
    Join Date
    Jul 2006
    Posts
    285
    IMO, if you are trying to gain mass your reps are too high. Also, are you doing any warmup sets. The reason I ask is that it usually takes me a set or two to get into the groove for an exercise.
    I would just limit the exercises and up the sets.

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