Results 1 to 8 of 8
Thread: new workout regime?
-
02-27-2011, 12:31 PM #1Productive Member
- Join Date
- Mar 2005
- Posts
- 2,093
new workout regime?
I just started bulking again last week. I'm going to, at first continue with my usual workout routine, but I've been using this routine ever since I started lifting (about 5 years ago). I suppose if I'm gaining, I will stick to it, but could someone suggest another workout routine in place of the one below just in case I plateau or just want something different? Just looking for alternatives to what I'm doing now....
I train in a private gym at work, so machines and dumbell weights are limited.
Note: All exercises are 4 sets of 10-8-6-6(last one on main exercises to failure).
Monday: Back
bent over barbell rows
seated rows (machine)
pullovers (laying on back; using the curl bar)
dumbell rows
*there is no machine that allows me to do weighted pull-downs.
Tuesday: Chest
flat barbell bench
incline barbell bench
dumbell flys
machine flys
dips (unweighted)
*There are not enough dumbells to do dumbell bench effectively. They only go up to 30kg.
Wednesday: Legs
barbell squats
leg press (machine)
straight-legged dead lifts
leg extensions (machine)
leg curls (machine)
Thursday: Shoulders
barbell military press
machine military press (hand grips in different direction than barbell press)
dumbell arm raises (not sure if that's what it's called; I keep arms straight, standing up, feet forward, and raise each arm individually).
windmills (lol...that's what I call them anyway.....light dumbells, standing up, start with dumbells at sides, then raise them in the shape of a circle over my head).
Friday: Arms
curl bar curls (seated)
dumbell curls (seated)
tricep pull downs (machine)
tricep dumbell presses (seated on bench, dumbell behind the head).
I end workout with hands on one flat bench and feet on another doing presses up and down, with a 20kg weight on my lap.
Alright, any suggestions? I know my resources are limited; just wondering if anyone has any creative ideas to switch it up a bit?
-
02-27-2011, 01:25 PM #2
There are many different ways to mix up a routine. If you have been doing that same routine for 5 years thats not a good thing. You need to constantly keep changing up your routine to trick your muscles and keep em guessing. Can you only work out one the weekdays since that is when you work?
-
02-27-2011, 01:47 PM #3Productive Member
- Join Date
- Mar 2005
- Posts
- 2,093
No, I can work out any day of the week. My house is on the work premises, and the gym is literally about a 7 minute jog from my house. Have my own key.
-
02-27-2011, 03:49 PM #4
-
02-27-2011, 05:39 PM #5
I would suggest changing the reps to say 3x15 if you have always done sets in the 10-8-6-6 manner. You could also switch up the days you work body parts. EX: mon: chest/back Tues: rest Wed: legs Thurs: shoulders Fri: rest sat: bis/tris sun:rest
or something like mon: chest/tris tues: rest wed: back/bis thurs: rest fri: shoulders sat: legs sun: rest. These are all suggestions on how you can change up the work out to help increase the gains made. If you have been doing the above routine for 5 years straight I think it is time for a change.
-
02-28-2011, 03:29 PM #6
-
03-04-2011, 12:03 PM #7Junior Member
- Join Date
- Feb 2011
- Location
- USA
- Posts
- 63
i have had the best luck with as heavy weight as possible 8 reps for bulking
-
03-04-2011, 03:06 PM #8
o my bad didn't notice him say bulking.
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Heart and hair safe summer cycle?
03-25-2024, 07:30 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS