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Originally Posted by kenwood
ok how about sets and reps? and wheres the tricep stuf? rofl and i'm sorry to tell you but it sucks...
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Originally Posted by kenwood
how about a push/legs/pull routine? somethin simple like this?
monday: Push benchpress 4x6-10 inclinepress 4x6-10 military press 4x6-10 dips 4x6-10(weighted if u can) wednesday: legs squats: 4x6-10 sld's 4x6-10 calf raises 4x6-10 friday: pull bentover rows 4x6-10 wg pullups 4xfailure(goin over 10 do em weighted) chinups 4xfailure(do em weighted if u can) shrugs 3-4x6-10 |
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Originally Posted by mike456
Assuming your goals are hypertrophy
Upper 4x6-12 60-90sec RI Flat Bench Rows Overhead Press Pull-ups Lower 4x6-12 60-90sec RI ATG Squats SLDL Core Work Calves Day 1- Upper Day 2- Lower Day 3- Off Day 4- Upper Day 5- Lower Day 6 & 7- OFF |
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Originally Posted by pengers84
I would throw in another horizontal pull excercise, perhaps face pulls.
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Originally Posted by seank02
Yes my goals are hypertrophy
Would it hurt if i added dips? i love doing them. Should i be doing standing rows or bent? when u say overhead press you mean military press? What do you mean by ATG squats? And what is considered the core? Thanks for your time man. What does everyone else think? |
i love doing them too haha. bentover rows. yes overhead press is military press w/barbell or dumbbell. atg=ass to grass squats(no 1/4,1/2 squats full squats). the core is your adominal(sp?) muscles i think haha
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Originally Posted by kenwood
throw in dips
i love doing them too haha. bentover rows. yes overhead press is military press w/barbell or dumbbell. atg=ass to grass squats(no 1/4,1/2 squats full squats). the core is your adominal(sp?) muscles i think haha |
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Originally Posted by seank02
Yes my goals are hypertrophy
Would it hurt if i added dips? i love doing them. Should i be doing standing rows or bent? when u say overhead press you mean military press? If you add dips, add in a vertical pull- such as CG Underhand Chins. I mean Bent-over rows, any variation you like BB/DB/T-BAr/Yates. Military Press is an overhead press, so any variation you like DB/BB/Seated/Standing. What do you mean by ATG squats? And what is considered the core? ATG Squats are squats all the way down. ATG stands for Ass to Ground or Grass for that reason. Core is abs/lower back, you could do planks/reverse hypers/abdominal work, etc. Do you guys think a 3 day work out would be better than a 4 day work out if im trying to bulk? 4 days is better, 2 days a week for upper, and 2 days a week for lower. If you feel it is too much 1 week you can do upper twice and lower once, and then the next week lower twice and upper once.Thanks for your time man. No Problem  What does everyone else think? |
rofl
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Originally Posted by kenwood
rofl |
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Originally Posted by seank02
This is my first routine that i actually took a little bit of time to make, but im sure there are going to be some changes needed. Check it out and let me know.
DAY 1 Chest, Posterior Delts, Biceps -Bench Press -Straight-Arm Dumbell Pull over -Cuban Press -Barbell Curl -Reverse Barbell Preacher Curl Day 2 Back, Anterior & Lateral Delts, Triceps -Bent rows -Middle back shrug -Seated Good mornings -Upright rows -Lateral Raises Day 3 Legs, Calves, Abs -Front squats -Hack squats -Stiff legged dead lift -Calf raises -Decline Crunch |
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Originally Posted by seank02
DAY 1
Chest, Posterior Delts, Biceps -Bench Press -Straight-Arm Dumbell Pull over -Cuban Press -Barbell Curl -Reverse Barbell Preacher Curl |
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Day 2 Back, Anterior & Lateral Delts, Triceps -Bent rows -Middle back shrug -Seated Good mornings -Upright rows -Lateral Raises |
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Day 3 Legs, Calves, Abs -Front squats -Hack squats -Stiff legged dead lift -Calf raises -Decline Crunch |
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Originally Posted by CowPimp
I would not consider pullovers a chest exercise. That would be more of a back exercise. Replace that with dips, or perhaps some other type of pressing movement, like incline dumbbell presses.
Cuban presses are fine for a prehabilitation movement for the shoulders, it involves external rotation, but I would also include some type of more direct posterior delt work like reverse flys or face pulls. You don't necessarily have to take out the cuban presses, but add a rear delt movement in there. I would get some type of pulldown or chinup/pullup in there. Do that right before or after the bent rows. You could also throw the pullovers on this day if you wanted. I say cut the upright rows. You have no need for those. Do an overhead press instead. Move the good mornings to leg day. Not too bad. With the seated good mornings on this day, I think you would be in pretty good shape. I might do them standing to overload your hamstrings/glutes to a larger degree, but you don't necessarily have to. So that's the exercise selection. What was your plan with regards to intensity and volume? |
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Originally Posted by seank02
And i am trying to bulk by the way. I'm 6'1"... 6'2" 135 lbs |
- Is that possible?|
Originally Posted by seank02
Ok with that said im going to re-write to make sure i got it right.
And i am trying to bulk by the way. I'm 6'1"... 6'2" 135 lbs DAY 1 Chest, Posterior Delts, Biceps -Bench Press 6-8reps 3 sets -Dips (weighted) 8-10 3 sets -Cuban Press 6-8reps 3 sets -Barbell Curl 6-8reps 3 sets -Reverse Barbell Preacher Curl 6-8reps 3 sets -Reverse Flys 6-8reps 3 sets Day 2 Back, Anterior & Lateral Delts, Triceps -Pullups to failure 3sets -Bent rows 6-8reps 3 sets -Straight Arm Pullovers 6-8reps 3 sets -Middle back shrug 8-10reps 3 sets -Military Press 6-8reps 3 sets -Lateral Raises 6-8reps 3 sets Day 3 Legs, Calves, Abs -Front squats 8-10reps 3 sets -Hack squats 6-8reps 3 sets -Stiff legged dead lift 6-8reps 3 sets -Calf raises 10-12reps 4 sets -Decline Crunch to failure 3 sets -Standing Good mornings 8-10reps 3 sets |
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Originally Posted by mike456
- Is that possible? |
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Originally Posted by mike456
AND EAT LIKE A PIG!
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Originally Posted by CowPimp
Don't go that heavy with isolation stuff. Something like 8 reps is the lowest I would go with isolation movements. That's a lot of stress for one joint and very little musculature to bear.
Don't make good mornings your last exercise. You don't want to be fatigued for this one, heh. |
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Originally Posted by seank02
This is my first routine that i actually took a little bit of time to make, but im sure there are going to be some changes needed. Check it out and let me know.
DAY 1 Chest, Posterior Delts, Biceps -Bench Press -Straight-Arm Dumbell Pull over -Cuban Press -Barbell Curl -Reverse Barbell Preacher Curl Day 2 Back, Anterior & Lateral Delts, Triceps -Bent rows -Middle back shrug -Seated Good mornings -Upright rows -Lateral Raises Day 3 Legs, Calves, Abs -Front squats -Hack squats -Stiff legged dead lift -Calf raises -Decline Crunch |