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my routine need...advice
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Posted by: lilguy_bigdream
ive been working out like nuts for just over 6 months now
and im loking for a better workout routine. here is what i do now:
day1:
shoulders
standing military press 3 sets
w press 3 sets
barbell raises/ dumbell raises 3 sets
abs
decline crunches w/wieghts
leg raises (lying/hanging)
day2:
forarms
calves
day3:
chest
flat bench w/bb 3 sets
flat flyes 3 sets
low incline bench w/db 3 sets
incline flyes 3 sets
wieghted dips 3 sets
tris
tricep pushdowns 3 sets
skull crushers 3 sets
close handed bench 3 sets
day4:
back
chinups 3 sets
pull downs 3 sets
barbell rows 3 sets
seated rows 3 sets
bis
standing barbell curls 3 sets
dumbell curls 3 sets
hammer curls 3 sets
preacher curls 3 sets
day5:
legs
squats 3 sets
front squats 3 sets
leg extentions 3 sets
if you guys have any ideas/recommendations plz feel free to post em.
thanks!!!
Posted by: tjwes
Start out the week by training the bigger bodyparts first,then work your way down to the smaller ones as the week goes on.
Example:
Legs
Chest
Back
Shoulders
Arms
I also think you are doing too many sets.
You do not need 12 sets for biceps,they are a small muscle and get hit also when doing back.
Cut back on setys and put more into your training.
15 sets for pecs,and 9 for legs...............not good.
Do 10-12 sets for big areas,and 6-8 for smaller ones.
There is a point of diminishing returns and you are overtraining.
A good split for you to try:
Day-1
Legs,Hams,Calves
Day-2
Chest & Biceps
Day-3-REST
Day-4
Back & Traps
Day-5
Shoulders & Triceps
Day-6-REST
Day-7-REST
Good luck!!
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my routine need...advice
