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Training Routine (Yes, another one).


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Posted by: vortrit

I am trying to get a training routine more organized. The past three weeks I've been mostly ab libing a push/pull/legs program. I know it's not the greatest thing to do, but I've been making some decent gains. I just put this one together from the designing a routine sticky. I'm mostly doing 4X10 on these things. I'm trying to gain mass right now more than anything else. I also plan on making a second part for my fourth day, and get a more solid ab routine together, but for now, I'd like to get this part organized.

I'm doing:

Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

Mon, Tue, Thur, Fri

Push

DB Bench Press
Incline DB Bench Press
DB Flyes
DB Shoulder Press
Arnold Press
DB Rotations
Skullcrushers
Dips

Pull

One-arm DB Rows
Bent Over Rows
Pulldowns
Pullups
Shrugs
DB Curls
Wrist Curls

Legs

Squats
Leg Press
DB Lunge
Deadlift
Good Mornings
Standing Calf Raise


Posted by: mike456

all those exercises are not neccessary.


Posted by: CowPimp

I'd like to see a little less pressing/anterior work and a little more pulling/posterior work.

Is 4x10 with everything?

Seems like 4 sets of all these exercises would take kind of a long time, but if you find you can handle the volume, then go for it.


Posted by: Witchblade

Change the order to heavy compounds first and isolation work last.

Vary the rep ranges a bit and drop a set on every exercise with more than 6 reps per set.

Rest looks decent. Make sure you develop your shoulders proportionally though.


Posted by: TheAnimal

Quote:
Originally Posted by vortrit View Post
I am trying to get a training routine more organized. The past three weeks I've been mostly ab libing a push/pull/legs program. I know it's not the greatest thing to do, but I've been making some decent gains. I just put this one together from the designing a routine sticky. I'm mostly doing 4X10 on these things. I'm trying to gain mass right now more than anything else. I also plan on making a second part for my fourth day, and get a more solid ab routine together, but for now, I'd like to get this part organized.

I'm doing:

Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

Mon, Tue, Thur, Fri

Push

DB Bench Press-1st
Incline DB Bench Press-2nd
DB Flyes-6th
DB Shoulder Press-4th
Arnold Press-5th
DB Rotations-7th
Skullcrushers-8th
Dips-3rd

Pull

One-arm DB Rows-2nd
Bent Over Rows-1st
Pulldowns-4th
Pullups-3rd(Wide Grip)
Shrugs-5th
DB Curls-6th
Wrist Curls-7th

Legs

Squats-1st
Leg Press-5th
DB Lunge-3rd
Deadlift-2nd
Good Mornings-4th
Standing Calf Raise-6th
i listed ur exercises in order (1st,2nd,3rd,etc.). you should change up your reps too. example- 12, 10, 8, 10, etc. also, for the dips and wg pullups do em weighted if you can.


Posted by: vortrit

Yeah, I know it's a lot, with a lot of sets. I will drop the sets to 12, 10, 8, 6 all of the way across. I will drop Arnold Press, and add a rear lateral raise (?).

Push

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Shoulder Press
DB Flyes
DB Rotations
Skullcrushers

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Pulldowns
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

Legs

Squats
Deadlift
DB Lunge
Good Mornings
Leg Press
Standing Calf Raise



I would still like to drop, at least, on thing from push, and one thing from pull days. Legs should be okay. About 6 on each day will take a little over an hour. Any advice on the best things to drop from push and pull days? I'd like to have about 6 on each day, but 7 may be okay...


Posted by: CowPimp

How does your chest and shoulders rank in terms of proportionality to the rest of you?


Posted by: vortrit

Quote:
Originally Posted by CowPimp View Post
How does your chest and shoulders rank in terms of proportionality to the rest of you?
Decent, but my chest needs the most work. My shoulders look pretty good. I need more mass on the chest than anywhere else, I think...


Posted by: CowPimp

Quote:
Originally Posted by vortrit View Post
Decent, but my chest needs the most work. My shoulders look pretty good. I need more mass on the chest than anywhere else, I think...
I might drop the shoulder presses then. Between the inclines, the dips, and your flat benching, your anterior delts should be getting plenty of work.


Posted by: vortrit

Quote:
Originally Posted by CowPimp View Post
I might drop the shoulder presses then. Between the inclines, the dips, and your flat benching, your anterior delts should be getting plenty of work.
Yeah, that's a great idea. My anterior's are actually a little too big in comparison with everything else. Not a huge difference, but I definatly don't need extra work. So, it will be

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

A lot of people have been telling my my shoulders look really good, so I think I've had the tendancy to overdo it...


Posted by: CowPimp

Quote:
Originally Posted by vortrit View Post
Yeah, that's a great idea. My anterior's are actually a little too big in comparison with everything else. Not a huge difference, but I definatly don't need extra work. So, it will be

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

A lot of people have been telling my my shoulders look really good, so I think I've had the tendancy to overdo it...
A lot of people tend to overdo it. Just keep in mind that you anterior delts do quite a lot of work on any pressing movement.


Posted by: vortrit

Quote:
Originally Posted by CowPimp View Post
A lot of people tend to overdo it. Just keep in mind that you anterior delts do quite a lot of work on any pressing movement.
I know what you mean. There is this model in one of our catalogs where I work and his anterior delts are huge. Way bigger than the rest of him, which is where I could be heading.

All set there. Do you think I have too much on the pull days? I am definatly up for the work load, but again I'd just hate to overdo it...


Posted by: CowPimp

Quote:
Originally Posted by vortrit View Post
I know what you mean. There is this model in one of our catalogs where I work and his anterior delts are huge. Way bigger than the rest of him, which is where I could be heading.

All set there. Do you think I have too much on the pull days? I am definatly up for the work load, but again I'd just hate to overdo it...
I think it's fine. Curls, wrist curls, and reverse flys aren't going to be too draining. Shrugs probably won't be too bad either. You'll be fine.

Your leg day is pretty crucial too, but I think you'll be okay with it. Your legs are going to be uber sore though!


Posted by: vortrit

Quote:
Originally Posted by CowPimp View Post
I think it's fine. Curls, wrist curls, and reverse flys aren't going to be too draining. Shrugs probably won't be too bad either. You'll be fine.

Your leg day is pretty crucial too, but I think you'll be okay with it. Your legs are going to be uber sore though!
I don't think it will be too bad. It's pretty much what I've been doing on leg day, but I've also added in some step-ups on some days too. They have been fairly sore, but it seems to be getting a bit better. Unless the new order effects things.

Now I just need to set up my ab routine...

I'll probably do cardio on Wed only for now.


Posted by: swordfish

Quote:
Originally Posted by vortrit View Post
I am trying to get a training routine more organized. The past three weeks I've been mostly ab libing a push/pull/legs program. I know it's not the greatest thing to do, but I've been making some decent gains. I just put this one together from the designing a routine sticky. I'm mostly doing 4X10 on these things. I'm trying to gain mass right now more than anything else. I also plan on making a second part for my fourth day, and get a more solid ab routine together, but for now, I'd like to get this part organized.

I'm doing:

Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

Mon, Tue, Thur, Fri

Push

DB Bench Press
Incline DB Bench Press
DB Flyes
DB Shoulder Press
Arnold Press
DB Rotations
Skullcrushers
Dips

Pull

One-arm DB Rows
Bent Over Rows
Pulldowns
Pullups
Shrugs
DB Curls
Wrist Curls

Legs

Squats
Leg Press
DB Lunge
Deadlift
Good Mornings
Standing Calf Raise




WAY to much volume imo...... 12 sets for chest........ 16 sets for back..... cut down the volume by 1/2 AT LEAST...............


Posted by: vortrit

Quote:
Originally Posted by swordfish View Post
WAY to much volume imo...... 12 sets for chest........ 16 sets for back..... cut down the volume by 1/2 AT LEAST...............
Did you only read the first post? Because the new routine is:

Push

DB Bench Press
Incline DB Bench Press
Weighted Dips
DB Flyes
DB Rotations
Skullcrushers

Pull

Bent Over Rows
One-arm DB Rows
Wide Grip Pullups
Pulldowns
Shrugs
DB Rear Lateral Raise
DB Curls
Wrist Curls

Legs

Squats
Deadlift
DB Lunge
Good Mornings
Leg Press
Standing Calf Raise


Posted by: vortrit

Actually, I probably could remove the WG Pullups, or Pulldowns. This would be the same movement anyway, wouldn't it?


Posted by: vortrit

Thanks to everyone who helped. Esp. CP. I'm going to make a journel now, and take it there.


Posted by: Gazhole

Quote:
Originally Posted by vortrit View Post
Actually, I probably could remove the WG Pullups, or Pulldowns. This would be the same movement anyway, wouldn't it?
If you cut one out, drop the pulldowns. WG Chins are a far supirior movement.


Posted by: vortrit

Quote:
Originally Posted by Gazhole View Post
If you cut one out, drop the pulldowns. WG Chins are a far supirior movement.
I was going to drop the DB Rows. But yeah, I think maybe I'll keep them and drop the pulldowns, actually.

I've actually never had WG Chins in my routine. I can definatly tell the difference. Not to mention I can keep everything even with the chins, and I have a tendacy to pull more with one side with pulldowns...



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