New Here

**Beamin** · 12-10-2003, 07:04 PM

This is my first post here!

Well, last summer was very productive in the gym! I went from 125lbs to 143lbs. However, since then, I have entered into a professional program in university and it has been pretty intense work wise, and I let myself fall out of going to the gym on a regular basis. This has caused me to get into a slump and I don't know how to get out of it! I think it's time for a new routine to start off the new year when I get back from christmas break. The biggest problem I have when setting up a routine is that I want to do too many sets of too many exercises, especially for the areas that refuse to grow, like my shoulders and calves. Anybody have any routines that they found helpful for getting out of a slump?

**atherjen** · 12-10-2003, 07:22 PM

Hi Beamin! Welcome aboard. I see your from Halifax as well, so arent I

what University are you attending?

what does your current workout routine look like, Im sure we can help.

**Beamin** · 12-10-2003, 07:39 PM

Hey! I go to Dal, what uni do you go to? Right now my routine consists of 5 days: (all 3x8-10 except arms and shoulder raises, 2x8-10)

Day 1 Back
Deadlifts
Seated Rows
Bent over rows
Pulldowns - Two different grips
One Arm Dumbbell Rows
Back Extensions

Day 2 Shoulders
Military Press
Dumbbell Shoulder Press
Upright rows
Rear Laterals
Front Laterals
Side Laterals

Day 3 Legs
Squats
SLDLs
Lunges
Leg Presses
Leg extensions
Leg curls
seated calf raises
standing calf raises

Day 4 Chest
Bench press
Incline press
decline press
cable crossovers
rotate different types of flies

Day 5 Arms (supersets)
Dumbbell bicep curls
french press

reverse grip barbell curls
skull crushers

cable hammer curls
triceps pushdown

preacher curls
Dips

**Beamin** · 12-10-2003, 07:40 PM

oh I forgot, abs once a week, I vary what excercises I do, and forearms are on arms day, just 2 sets each of wrist curls and reverse wrist curls

**atherjen** · 12-10-2003, 07:48 PM

I go to Dal as well! haha cool! what year are you in, and waht are you taking? where are you training?
(forgot to ask.. are you male or female. lol..hard to tell online)

Ok you have TOO many exercises in there to begin with. stick to at most 4 exercises for larger bodyparts. and for bi's and tri's stick to 3 exercises. if you goal is hypertrophy stick to 8-12 rep range.

**Beamin** · 12-10-2003, 07:56 PM

Haha, that's awesome, I'm male for one, yeah I know I have way to many exercises, I start off with a decent amount, and then I'm like "hmm... I'll do that too"

I'm in first year pharmacy, second year overall... what are you taking at dal? do you work out at Dalplex? I've been going to the ymca since it's more convenient, but I think I'm going to go to dalplex after christmas due to insufficent funds

Got any suggestions for the shoulder routine? That's where I really need improvement in.

**atherjen** · 12-10-2003, 08:05 PM

Im in my first year, taking kinesology electives under a BA until there is openings in the program, most likely next year.
I train at FitnessFx, only a 15 min walk and much better facility than the Dalplex, I despise training there! but again, it doesnt cost anything.

a good shoulder routine, lets see
-db shoulder press
-upright rows
-standing lat raise
-bent over lat raise OR reverse pec dec.. to hit rear delts.

**Prince** · 12-10-2003, 10:58 PM

Beamin welcome to IM!

**butterfly** · 12-11-2003, 03:56 PM

Welcome

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