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  1. #1
    bigbear411 is offline Junior Member
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    Starting gear want to make sure the workout routine looks good

    Do you guys think I should try to hit each group twice a week or keep it once a week?

    goal is to cut. 26 5 10 207 15% BF


    Monday Chest/Abs
    15 min warm up
    Bench Press : 12/10/8/6
    Incline Dumbbell 12/10/8/6
    Bench Flys 12/10/8/6
    Incline Flys 12/10/8/6
    Dips 15,12,10
    3 different ab workout 3 sets of each
    10 min cool down on bike

    Tuesday: Back and Inner leg( I have patella syndrome so need to work out the inner thigh more)
    15 minute warm up
    Wide pull down or pull ups: 12/10/8/6
    Close Grip pull down or chin-ups: 12/10/8/6
    Close grip rows: 12/10/8/6
    wide rows: 12/10/8/6
    Single Cable rows: 12/10/8/6
    For my Leg I do 3 set of inner thigh work for physical therapy
    10 minute cool down on bike

    Wednesday Shoulders and abs
    Military press: 12/10/8/6
    Side lat raises: 12/10/8/6
    Front Lat raises: 12/10/8
    Should shrugs 12/10/8/6
    Back Flys: 12/10/8/6
    Rotator cuff exercise: 12/10/8/6
    Abs 3 exercises
    10 min cool down

    Thursday: Legs lower back
    15 min warm up
    Leg Press: 12/10/8
    Leg Extensions: 12/10/8
    Leg Curls: 12/10/8
    Calf raises sitting: 12/10/8
    Hack Squat: 12/10/8
    Standing single leg calf raises: 12/10/8
    And my inner thigh work outs
    Straight leg dead lift 12/10/8/6
    Good mornings12/10/8/6
    10 minute cool down

    Friday, arms and abs
    15 minute warm up
    Triceps pull down rope 12/10/8/6
    Skull crushers: 12/10/8/6
    Single arm reverse tri pull down: 12/10/8/6
    21 bi curls 3 sets
    Hammer dumbbell curls: 12/10/8/6
    Concentration curls: 12/10/8/6
    Forearm curls: 12/10/8/6
    Reverse Forearm curls: 12/10/8/6
    3 exercises of abs
    10 minute cool Down

    I am also thinking about doing either an hour of stretching or yoga 2 times a week to improve flexibility.

  2. #2
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Way way way too many sets. 19 sets for chest, 19 sets for shoulders? If you need that many sets your intensity level isnt where is should be.

  3. #3
    bigbear411 is offline Junior Member
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    Should I drop the sets to 3 and increase weights? or should I take an exercise out? I usually go to failure, especially if I have a spotter and try to rest no more than 60 seconds.

  4. #4
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    I would shoot for somewhere in the middle, 3 sets probably not enough. There is no magic number that's right for everyone.

  5. #5
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    If you have to question your routine, you're probably not ready for steroids , but usually a good rule of thumb for me has always been...
    6 sets biceps
    6 sets triceps
    9 sets delts
    4 sets traps
    4 sets calves
    12 sets back...pull ups, deadlifts, t bar rows, and bent over rows
    12 sets chest
    7 sets quads (most people do more, but after 7 sets they are sore for 5 days)
    4 sets hamstrings (they already get a lot of work with squats and on back day with all the bent over stuff and i do a lot of sports and i can't really have them being sore)
    forearms---i never use wriststraps except for shrugs...i used to use them all the time and then i went a year without them and my forearms got HUGE...my friends were pretty jealous haha

  6. #6
    dooie's Avatar
    dooie is offline Senior Member
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    treat your abs like any other muscle. probably shouldnt do them 3 times a week. go harder and absolutely shred them. then u MIGHT be able to get them in twice a week. try spend about 30 mins on them

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