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Originally posted by squanto this is the routine ive just started: mon: chest/shoulders/triceps, abs wed: legs, abs fri: back/biceps, abs i heard that it might be better to do back/triceps on the same day... but that doesnt seem to make sense to me, as a lot of my back exercises use biceps, and chest exercises use triceps? if i switched it up to bakc/triceps and chest/biceps, would it be likely that id be overtraining my biceps and triceps, as i would be working them twice a week? would it make any noticible difference at all? thanks. |
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for the record: regarding gains from my split version and GOPROS POWER, REP RANGE, SHOCK workout, these are my stats from this past November 1st and 01/08. chest: 47 1/2".............49 upper arm: 16 1/4".....17 1/2 forarms: 13 1/2...........14 1/2 |
Nope, no new workout. Lemme know if you get it though, have some questions asked P-RR-S, thanks. | Hey MonStar,, I just took a look at your pics. LOOKING DAMN GOOD THERE MY MAN!!!! Excellent job. |
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Originally posted by firestorm for the record: regarding gains from my split version and GOPROS POWER, REP RANGE, SHOCK workout, these are my stats from this past September 29th thru November 1st and 01/08. ................09/29...............11/01 chest: .......47 1/2".............49 upper arm:..16 1/4".............17 1/2 forarms:......13 1/2.............14 1/2 |
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Originally posted by sara firestorm, what you think of this ? Back/chest day : X4 wide grip lat pull down X3 close grip row cable X3 seated row machine Above I'd like to see a T-Bar row, db row or barbell row 2nd and then either the Closge grip cable row or seated row. Keep machines and cables last in most instances. X4 DB chest press X3 DB incline flye X3 lever pec fly X3 machine chest press |
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Originally posted by sara Biceps/Triceps day: x 3 DB curls x4 Barbell curl x3 Cable curls x4 Seated biceps Machine curl x4 DB extensions x3 seated dip machine x3 press down machine Ok Sara I love the bicep excercises very much but I'd do 2 things differently. 1. Barbell curls are like the grand daddy to bicep training as the squat is to legs, bench press is to chest thus placing it 1st in the lineup followed by the cable curls then EITHER the Cable curls or Seated bicep machine curls but not both. 10 sets is more then adequate. As for Triceps I'm now assuming your just looking for toning because your basically using all finishing excercises. DB extensions are primarily performed last also. Seated dip machine is the only excercise that really gives the workout any debth. Shoulders day: x4 DB Shoulder press x3 DB lateral raise (standing) x3 DB lateral raise (bent) x3 DB upright row x3 DB front raise x3 DB Shrugs |
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Originally posted by derekisdman Firestorm, I know you used to be bigger many years ago and then lost some size; so wouldn't you attribute much of your fast gains to muscle memory? |
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Originally posted by sara What if you doing this: Day 1- Back/Biceps Day2- Off Day3- Chest/Triceps Day4- Off Day5- Shoulders/ABS (some Biceps) OR Back/Chest Biceps/Triceps Shoulders/ABS/some biceps |
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Originally posted by derekisdman Yeah, I wasn't doubting Gopros routine at all...I know a lot of people here use it and swear by it. I believe i'm going to give it a try here in a few weeks as well. Either way, now or then, you're still a beast fire! |
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Originally posted by CowPimp What about legs? |
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Originally posted by firestorm This is very nice but for every other workout or 3rd workout. I'd alternate the machine Bench presses and DB Bench press every other workout in the number 1 and number 2 postions and keeping the flies last. Every 3rd workout placing the bench press last for change is a pretty good idea and I do something similar myself exept my 3rd workout it's a drop set. |
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Originally posted by sara For the back workout, what's a T-Bar row? |
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Originally posted by firestorm Ahhhhh here is a MUCH BETTER PICTURE OF THE T-BAR ROW BEING PERFORMED BY THE MAN.....Arnold. http://tiger.towson.edu/users/blinz1/tbarrows.html |
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Originally posted by sara Thanx for all the links firestorm! unfortunatlly my gym doesn't have the T-bar.. are there any other alternatives? |
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Originally posted by BlueCorsair A great three day split I use is Day 1: Chest/Bicep Day 2: off Day 3: Legs/Shoulders Day 4: off Day 5: Back/Tricep (abs) Day 6/7: off Personally, I found that chest exercises depleted my tri's *too* much. Same with back/bicep work - perhaps this is simply because I'm an ectomorph with FAR too many "slow-twitch" muscle fibres. At any rate, I ended up having to do lighter weights, fewer reps, and fewer sets on chest/tricep back/bicep days, so I swapped the biceps and triceps around. Now I can work each at almost maximum potential each time. |
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