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  1. #1
    mr newbreed's Avatar
    mr newbreed is offline Banned
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    Aug 2007
    Location
    north west (uk)
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    If You Have Got Experience

    IF you have been training for a couple of years and class yourself as knowing a fair bit on routines,please give your comments on my routines.point out anything that you would add or leave out.i always train to fail leaving 3-4 mins between each exercise group,i start with 3 warm up sets at 1-tenth,2-tenth then half the weight followed by my heavyist set working back lighter

    DAY 1,CHEST-BICEPS
    bench press 3 sets-6-8 reps
    incline press 2 sets-6-8 reps
    dips with weight 2 sets 8-10 reps
    barbell curls 2 sets 6-10 reps
    dumbell curls 2 sets 6-10 reps
    1 hour cardio

    DAY 2, 1 HOUR CARDIO

    DAY 3, THIGHS
    squats 3 sets 6-10 reps
    leg press 2 sets 8-10 reps
    leg curls 2 sets 8-10 reps
    1 hour cardio

    DAY 4, 1 HOUR CARDIO

    DAY 5, SHOULDERS,TRICEPS
    press behind neck 3 sets 6-8 reps
    upright row 2 sets 8-10 reps
    side laterals 2 sets 8-10 reps
    lying tricep press 3 sets 6-10 reps
    tricep pulley pushdown 2 sets 8-10 reps
    1 hour cardio

    DAY 6, 1 HOUR CARDIO

    DAY 7, BACK CALVES
    chins with weight 2 sets 6-8 reps
    lat pull to neck 3 sets 8-10 reps
    barbell bent over row 2 sets 8-10 reps
    seated cable row 3 sets 8-10 reps
    standing calf raise 3 sets 8-10 reps
    seated calf raise 2 sets 8-10 reps
    1 hour cardio

    IM coming off a year out with a damaged back and been following this routine now for 2 months and lost 15 pound in body fat and gained prominent muscle definition back

  2. #2
    Join Date
    Feb 2004
    Location
    tampa,fl
    Posts
    963
    Quote Originally Posted by mr newbreed
    IF you have been training for a couple of years and class yourself as knowing a fair bit on routines,please give your comments on my routines.point out anything that you would add or leave out.i always train to fail leaving 3-4 mins between each exercise group,i start with 3 warm up sets at 1-tenth,2-tenth then half the weight followed by my heavyist set working back lighter

    DAY 1,CHEST-BICEPS
    bench press 3 sets-6-8 reps
    incline press 2 sets-6-8 reps
    dips with weight 2 sets 8-10 reps
    barbell curls 2 sets 6-10 reps
    dumbell curls 2 sets 6-10 reps
    1 hour cardio

    DAY 2, 1 HOUR CARDIO

    DAY 3, THIGHS
    squats 3 sets 6-10 reps
    leg press 2 sets 8-10 reps
    leg curls 2 sets 8-10 reps
    1 hour cardio

    DAY 4, 1 HOUR CARDIO

    DAY 5, SHOULDERS,TRICEPS
    press behind neck 3 sets 6-8 reps
    upright row 2 sets 8-10 reps
    side laterals 2 sets 8-10 reps
    lying tricep press 3 sets 6-10 reps
    tricep pulley pushdown 2 sets 8-10 reps
    1 hour cardio

    DAY 6, 1 HOUR CARDIO

    DAY 7, BACK CALVES
    chins with weight 2 sets 6-8 reps
    lat pull to neck 3 sets 8-10 reps
    barbell bent over row 2 sets 8-10 reps
    seated cable row 3 sets 8-10 reps
    standing calf raise 3 sets 8-10 reps
    seated calf raise 2 sets 8-10 reps
    1 hour cardio

    IM coming off a year out with a damaged back and been following this routine now for 2 months and lost 15 pound in body fat and gained prominent muscle definition back
    What happens after day 7? I hope you are not going working chest and biceps the day after your back workout?

  3. #3
    godkilla's Avatar
    godkilla is offline Senior Member
    Join Date
    Aug 2005
    Location
    the true north
    Posts
    1,881
    i think you need more leg work on leg day and some form of shrugs on either shoulder or back day wouldnt hurt also.

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