Pages: 1

New Routine Help

(CLICK HERE here to view the original thread with full colors/images)





Posted by: JuXtaposed

I've recently switched up my training routine, and I could use some help with a few things. I'm currently on a push/pull/legs split, and my goal is hypertrophy:

Monday - Push:

-Bench Press: (3x8)
-Flys: (3x10)
-Seated Military Press: (3x10)
-Skullcrushers: (3x 10)
-(I need one more exercise. I was thinking about another shoulder
dominant exercise, but I was also considering putting dips in here)

Tuesday-Legs:
Back Squats: (3x10)
Lunges: (3x10)
Standing Calf Raise: (2x12)
Seated Calf Raise: (2x12)
(I need to add 2 hamstring dominant movements in here. I had been doing prone leg curls and weighted hypers, but I want to start doing deadlifts. Which type(s) are easiest to learn and perform?)

Wednesday- Cardio


Thursday-Pull:
-Bent Row: (3x10)
-1 arm db row: (3x10)
-Chinups: (3x5 for now...but I'm trying to increase the reps every week)
-Lat. Pulldown: (3x8)
-Power Shrugs: (3x10)
-DB EZ-Bar Curl: (3x10)


Friday- Legs:
-I'm thinking of keeping this the same as my Tuesday routine, but I'm also considering doing a quad/ham dominant split. Which would be better?

Saturday: Off

Sunday: Cardio


The parts I need help with are in bold, but let me know if you see anything else I should change. Thanks in advance for your help.


Posted by: CowPimp

Not bad. On Friday I would throw in some type of lower body pulling movement instead of the squats, such as deadlifts.

By the way what are power shrugs? Is this kind of like a jump and shrug? If so, you should do that for lower repetitions at the beginning of the day. Maybe not at all if your goal is to gain mass...


Posted by: JuXtaposed

Quote:
Originally Posted by CowPimp View Post
Not bad. On Friday I would throw in some type of lower body pulling movement instead of the squats, such as deadlifts.

By the way what are power shrugs? Is this kind of like a jump and shrug? If so, you should do that for lower repetitions at the beginning of the day. Maybe not at all if your goal is to gain mass...
Which type of deadlift would be best for me to do (I've never done them before, and I don't want to hurt myself)?

Also, I do the power shrugs talked about here:
http://www.elitefitness.com/forum/sh...&postcount=319


Posted by: JuXtaposed

Alright, so I'm thinking of using this as my final routine:

Monday - Push:

-Bench Press: (3x8)
-Flys: (3x10)
-Seated Military Press: (3x10)
-Dips: (3x8)
-Skullcrushers: (3x 10)

Tuesday-Legs:
Back Squats: (3x10)
Lunges: (3x10)
Standing Calf Raise: (2x12)
Seated Calf Raise: (2x12)

Wednesday- Cardio

Thursday-Pull:
-Bent Row: (3x10)
-1 arm db row: (3x10)
-Chinups: (3x5 for now...but I'm trying to increase the reps every week)
-Lat. Pulldown: (3x8)
-Power Shrugs: (3x10)
-DB EZ-Bar Curl: (3x10)


Friday- Legs:
-Deadlift: (3x8)
-Lunges: (3x10)
-Standing Calf Raise (2x12)
-Seated Calf Raise (2x12)

Saturday: Off

Sunday: Cardio

Thanks for the help, and let me know if there is anything else I need to change.







bodybuilding diet | bodybuilding workouts | bodybuilding supplements | muscle building | burn body fat | build muscle




vBulletin Copyright ©2000 - 2009, Jelsoft Enterprises Limited.


Content Relevant URLs by vBSEO 3.1.0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36