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Thread: is this a good routine
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10-05-2014, 05:47 PM #1Junior Member
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is this a good routine
Im a beginner is this a good routine
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
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10-05-2014, 07:13 PM #2
Looks good, is it working for you? You should look for a program suited towards your goals and follow it to the letter, IMO that's the best way to make progress until you really know your body and what it responds to.
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10-06-2014, 01:28 AM #3
If you are a beginner how about trying a 5x5 program?
Very simple, provides full body workouts and gets results
But looking at that plan you have provided, it looks good. I do like the fact you squat 2x a week
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10-06-2014, 01:45 AM #4
Anything is pretty good when your first starting out, your body wont be use to the stress your putting it under so it will adapt and grow bigger and stronger. If your progressing keep with it so how things are in a few weeks/months
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10-06-2014, 04:26 PM #5
This is almost identical to my split routine which I'll be utilising again when I hopefully start my first cycle. The only difference is my leg day is a Monday and I include calves and I my back day includes triceps.
Out of interest, why the FB on a Saturday? It's quite an intense training schedule.
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