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Thread: New routine

  1. #1
    Join Date
    May 2006
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    psss. over here! ;)
    Posts
    539

    New routine

    Hey bros. I just wanted to post my routine up and see if any of you gurus out there see anything that can improve it. Any help would be highly appreciated. I do one warm up set to warm my muscles up then 3 sets each consisting of 15,10, 5 reps for all exercises besides abs and lower back which i do 25 reps per set. Each workout i do 30 minutes of cardio before the weights. Each week I switch the exercises from workout A to workout B. Anyways heres my routine layout.

    Week 1

    Workout A---- Workout B

    Day 1- chest/front and side delts/tris/abs
    incline dumbbell press---- flat bench dumbell press
    flat barbell bench press---- incline barbell press
    cable flies---- incline cable flies
    military press---- dumbbell shoulder press
    dumbbell side lateral raises---- upright rows
    barbell shrugs---- dumbbell shrug
    dips---- close grip bench press
    decline skullcrushers---- tricep pull downs
    crunches/reverse crunches---- side crunch/reverse side crunch


    Day 2- off

    Day 3- back/rear delts/bis/forearms/abs
    incline dumbbell rows---- dumbbell rows
    barbell rows---- t-bar rows
    wide grip chinups---- close grip pull ups
    bent over dumbbell laterals---- rear delts on machine
    dumbbell curls---- barbell curls
    preacher ez bar curls---- dumbell preacher curls
    reverse grip curls---- wrist curls
    wrist curls from behind---- reverse wrist curls
    side crunches/reverse side crunches---- crunches/ reverse crunches

    Day 4- off

    Day 5- quads/hams/lower back/calves
    squats---- leg press
    leg press---- hack squats
    leg extensions---- leg extensions
    lying leg curls---- seated leg curls
    barbell stiff leg deadlift---- dumbbell stiff leg deadlift
    good mornings---- back extensions
    standing calf raises---- seated calf raises
    reverse calf raises machine---- reverse calf raises on machine
    crunches/reverse crunches---- side crunch/reverse side crunch

    Day 6- off

    Day 7- off
    Last edited by MrMeathead; 05-10-2006 at 04:08 PM.

  2. #2
    Join Date
    Mar 2006
    Location
    Mountaineer Country
    Posts
    1,592
    Why back and lower back on dif days. Why cardio before workout why not on days off. Abs after one day of rest. Would you bench after one day of rest. Sorry for the stream of conscience reply but am reading and writing. Not bad but why not stick to the same thing and work different exercises in/out as needed. I am going on 3 day a week program myself now. Mon-Bench, Wed-Dead, Fri-Squat and build the other exercises around this.

  3. #3
    Join Date
    May 2006
    Location
    psss. over here! ;)
    Posts
    539
    I choose to throw lower back in on leg day due to the fact that my lower back is already pretty much gone from from the stiff leg deadlifts and doing it on back day just resulted in over training to me. I like doing cardio before hitting the weights soo i can get warmed up before and soo i can consume my pwo shake directly after my weight training session. I used to do it on the OFF days like you do but I seem to feel better and have more intense workouts but by resting and not having to worry about messing with it on my day off. I used to think the same thing about hitting abs EOD but after taking advice from alot of successful bodybuilders and just people that workout for a hobby at my gym i decided to give it a try. So far it seems to work great as long as i hit it from different angles each time and keep the reps high. "no weighted abs". Thanks for your reply MartyMcFly. Are you trying to increase your lifts with the the routine split your about to go on for powerlifting or for bodybuilding? Most of the powerlifters at my gym follow that same split you just wrote out and throw in other workouts around it in order to increase those specific lifts.

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