2010 Change

[boz]

Howdy folks.

Well as we all know its 2010, and its time for a change, I have showed a phew ppl my workout of what i was doing in 09, and have mentioned it's time for a change because what I am doing is not the best.

My workout plan is this:

Mondays - Legs

Squats (4 warm-up sets) 3 x 4-6
Leg Press (1 acclimation set) 2 x 4-6
Stiff leg Dead lifts (1 acclimation set) 2 x 4-6
Standing Calf Raise (2-3 warm-up sets) 3 x 6-8
Seated Calf Raise 2 x 6-8


Tuesdays - Chest & Forearms

Incline Bench Press (4 warm-up sets) 3 x 4-6
Bench Press 3 x 4-6
Decline Press 1 x 4-6
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8

Wednesdays - Back & Traps

Bent Rows (3-4 warm-ups) 2 x 4-6
V-bar Pull downs 2 x 4-6
Weighted Pull-ups 2 x 4-6
Straight-bar Cable Rows 1 x 4-6
Dead lifts (2-3 warm-ups) 2 x 4-6
Barbell Shrugs 1 x 4-6


Thursdays - Shoulders & Triceps

Seated Dumbbell Press (4 warm-ups) 3 x 4-6
Seated Military Press 2 x 4-6
Side Laterals (1 acclimation set) 2 x 4-6
Lying Extensions (1-2 warm-up sets) 2 x 4-6
Pushdowns 2 x 4-6
Seated Overhead Dumbbell Extensions 1 x 4-6


Fridays - Biceps & Abs

Barbell Curls (4 warm-up sets) 2 x 4-6
Hammer Curls 2 x 4-6
E-Z Bar Curls 1 x 4-6
Weighted Leg Lifts (1 warm-up set) 2 x 12-15

Any opnions or feedback would be great. Basically just want to get to the bottom of it.

Is what I am doing not good enough?
If so what can I do to get maximum pump, for size and strength?

[boz]

[ranging1]

could u post ur older routine before this one? to see if i can adjust any similarities and make better adjustments

Howdy folks.

Well as we all know its 2010, and its time for a change, I have showed a phew ppl my workout of what i was doing in 09, and have mentioned it's time for a change because what I am doing is not the best.

My workout plan is this:

Mondays - Legs

1 warm up set of squats with some streches, calves one warm up set using light weight and streching them out

Squats 3 x 6, 8, 10
Leg Press (1 acclimation set) 2 x 8, 6
Stiff leg Dead lifts (1 acclimation set) 3 x 6, 10, 8
Standing Calf Raise 2 x 10, 12
Seated Calf Raise 2 x 8, 12


Tuesdays - Chest & Forearms

do 1-2 warm up sets, and some streches

Incline Bench Press 3 x 6, 8, 8
Bench Press 3 x 4, 8, 6
Decline Press 2 x 6, 8
Barbell Wrist Curl (1 warm-up) 2 x 8-10
Standing Dumbbell Wrist Curls 2 x 6-8

Wednesdays - Back

V-bar Pull ups 2 x 4-6
Weighted Pull-ups 2 x 6, 8
Bent Rows t bar 3 x 4-6, 8, 8
lat pull down bar Cable Rows 2 x 10, 12
Dead lifts (1 warm up set) 2 x 4-6


thursday - Shoulders & Triceps, traps

Seated Dumbbell Press (1 warm up set) 2 x 4-6
Seated Military Press 2 x 4-6
Upright rows, 3 x 10, 8, 12
Lying Extensions with straight bar (1-2 warm-up sets) 2 x 8, 10
close grip bench press 2 x 6, 8
Seated one arm Overhead Dumbbell Extensions 2 x 8, 10
Barbell Shrugs 3 x 10, 12, 12



friday - Biceps & Abs

Barbell Curls (1 warm up set) 2 x 6, 8
Hammer Curls 2 x 8, 6
one arm preacher curl Curls 1 x 4-6 (if you have a machine preacher curl use it, its much more effective)

superset
crunches 40
lying leg raises off bench 30
double crunch 20
hanging pikes 10


then 2 sets normal planks, hold for 40 seconds, if you can get someone to put weight on your back (plates)

Any opnions or feedback would be great. Basically just want to get to the bottom of it.

Is what I am doing not good enough?
If so what can I do to get maximum pump, for size and strength?

adjustments made ask if you have any questions on why ive adjusted something, ive adjusted it presuming your not using gear

[boz]

Anyone else want to contribute please?

Last bump.

[Twist]

I would take out seated shoulder press and sub it for arnold press, super slow and controlled, then military burst up and slow down.

workout is not bad, its whatever works for you really