New Workout Routine

**BowFlex-er** · 05-09-2003, 03:32 PM

Tell me if this seems like a pretty good workout routine to gain mass. Thanks.

Here it is:

Monday - Chest/Bicep

Barbell Bench Press 2 sets 8 reps
Incline Bench Press 2 sets 8 reps
Close grip Bench Press 2 sets 8 reps
Wide Grip Bench Press 2 sets 8 reps
Dumbbell Bench Press 2 sets 8 reps
E-Z Curl Bar 2 sets 8 reps
Alternate Hammer Curl 2 sets 8 reps
Dumbbell Alternate Curl 2 sets 8 reps
Concentration Curls 2 sets 8 reps
Alternate Incline Curl 2 sets 8 reps

Tuesday - Abs

Straight Leg Lifts 2 sets 15 reps
Bent Knee Lifts 2 sets 15 reps
Dumbbell Side Bend 2 sets 15 reps
Crunches 2 sets 15 reps
Reverse Crunch 2 sets 15 reps

Wednesday - Shoulders/Triceps

Rear Military Press 2 sets 8 reps
Front Military Press 2 sets 8 reps
Front Dumbbell Raise 2 sets 8 reps
Upright Barbell Row 2 sets 8 reps
Bent-Over Laterals 2 sets 8 reps
Skull Crushers 2 sets 8 reps
Close Grip Bench Press 2 sets 8 reps
Reverse Triceps Bench Press 2 sets 8 reps
Close Grip Bench Push-Ups 2 sets 8 reps
Bench Dips 2 sets 8 reps

Thursday - Abs

Same as Tuesday

Friday - Back/Forearms

E-Z Bar Shrugs 2 sets 8 reps
E-Z Bar Rear Shrugs 2 sets 8 reps
E-Z Bar Bent Over Row 2 sets 8 reps
One Arm Dumbbell Row 2 sets 8 reps
Palms-Up E-Z Bar Wrist Curls 2 sets 8 reps
Reverse E-Z Bar Curl 2 sets 8 reps
Standing Palms-Up Barbell Behind The Back Wrist Curl 2 sets 8 reps

Saturday - Legs
Just squats

Sunday

OFF!!!

So how does it look, any good, give me some replies, thanks again.

**Domestic** · 05-09-2003, 03:40 PM

drop some of your excersizes. no more then 4 excersizes for each body part.

close grip bench press works Triceps better then anything and wide grip doesn't do shit. try Dumbbell Flys over the wide grip.

**BowFlex-er** · 05-09-2003, 03:46 PM

Ohh I heard Wide Grip is a good exercise for your Chest, but what would be the best exercise to get the tricep horse shoe

?, but otherwise my workout routine is good? do you think I should up the sets to 4? that's what everybody says I should do.

**Domestic** · 05-09-2003, 03:51 PM

well, i take pride in my arms so i have 4 excersizes for triceps & biceps and i work them together:

Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 2 x 8 - 12
Cable Pushdown 4 x 8 - 12

and about the sets; 2 - 3 sets is pretty good. depends on your current level and how much weight you use i guess. also, you need to take off alot of your excersizes. you have 2 many excersizes for each body part. working them too hard and you don't have enough OFF days to give them time to recover.

**BowFlex-er** · 05-09-2003, 03:58 PM

I only have 5 for each, you have 4 I don't think that would be a BIG change but...... what do you mean I won't have time to rest my biceps and chest will have the rest of the week off and same with the others they all work out to 7 days rest for each body part am I right?

**cdog** · 05-09-2003, 04:36 PM

Looking pretty good .Looks like you have done your homework peace

**BowFlex-er** · 05-09-2003, 04:57 PM

Thanks boss(cdog), Yeah I finally got my act together and, said enough with this sissy shit and start with a real workout. Do you think the sets are fine or should I put them up to 3?

**cdog** · 05-09-2003, 09:02 PM

Keep them right as they are just make sure you go to total failure and you will be fine .Also make sure that the two are working sets and that you do a few warm up sets before the "working sets " Peace

**BowFlex-er** · 05-09-2003, 10:52 PM

Alright man thanks for the help, take it easy

**Domestic** · 05-10-2003, 11:57 AM

lol. i had 4 excersizes for each body part on my work out and cdog posted about 13 times about how i was "overtraining" and shit - now you post 5 excersizes and shit and he says that you're doing good.

your muscles grow while resting - not while working them.... work 2 - 3 body parts and then take a day off for them to recover. keep your excersizes around 3 - 4 excersizes per body part. now, if you wanna take cdog's advice over mine, i'll be happy to give you Ronnie Coleman's email and you can ask him yourself. both him & Jay Cutler help me.

**cdog** · 05-10-2003, 04:29 PM

[QUOTE]Originally posted by Domestic
[B]lol. i had 4 excersizes for each body part on my work out and cdog posted about 13 times about how i was "overtraining" and shit - now you post 5 excersizes and shit and he says that you're doing good.

Your a fool and you and him are not the same .In fact I think your a freakin bum .And you know the pic you posted with the gun you look like a little fag. .I see guys like you all the time and have seen them on the inside running their mouth how they did this and how they did that but when it comes down to it your the one bending over .Your a punk running your mouth and thats it. Bowflexer this guy doesnt know jay cutler and he sure dont know ronnie all he does is talk . You better shut your hole dumbestic.

**cdog** · 05-10-2003, 04:36 PM

Oh yeah this is comeing from a punk that says the pros dont use gear Yeah right LOL .And bro everybody can get their email address that to dosent mean shlt .A jay cutler program would never help anyone that was not on juice oh but wait he dosent use gear

**arthurb999** · 05-13-2003, 08:34 PM

You're leg workout needs a lot of work...

What about calves and hams? You don't want to be "that guy" with a big upper body and these tiny calves in shorts.

**flexgolf** · 05-13-2003, 11:49 PM

haha pros dont use gear.....hahahahaha. im not saying all pros use gear, but whoever says that pros dont use gear, as a general statement, is unrealistic.

"your muscles grow while resting - not while working them.... work 2 - 3 body parts and then take a day off for them to recover. keep your excersizes around 3 - 4 excersizes per body part. now, if you wanna take cdog's advice over mine, i'll be happy to give you Ronnie Coleman's email and you can ask him yourself. both him & Jay Cutler help me."
-a day off to recover.....are u trying to ruin this guy. unless he is on gear hes gonna get no results. and if he is on gear, he probly still wont resting a day.

-work a specific muscle group once a week. 3 exercises, with 8-12 high intensity sets altogether is good enough for the major muscle groups. for the minor groups you can do 6-8 high intensity sets. you really should allow muscles a week to recover. every experienced lifter and trainer will agree.