Thread: new training routine

have a rest day thursday and do legs on friday maybe (hate to do em but gotta do em lol)

Originally Posted by Andy_E

have a rest day thursday and do legs on friday maybe (hate to do em but gotta do em lol)

LEGS booooo
friggin hate um

Less chest. Less arms. More back. More legs.

You need at least a 1:1 ratio of pulling to pressing or you're going to end up with a hunched posture at best, or a rotator cuff injury at worst. If you want to get the most results possible in the least time, you need to get as much out of your training as possible - and that means training your legs a SHITLOAD.

Squats and Deadlifts need to be in your routine. No excuses. Pullups, Cleans, Military Press (standing), and Hyperextensions are also critical. Some sort of Bench Press with a bar or dumbells is fine. Few sets on arms a week is enough if you have the time.

People hate legs because its difficult, and its hard to look at them in the mirror. This is also the reason most people hate back training. The fact of the matter is that if something is difficult, it's going to produce results - certainly in the case of leg training, these results happen throughout your entire body.


Day 1 (Pressing) = Flat Bench Press 5x5, Military Press 5x5, Triceps 3x20
Day 2 (Lower Back/Hams) = Deadlifts 5x5, Hyperextensions 4x10, Leg Curls 3x20
Day 3 (Rest)
Day 4 (Rest
Day 5 (Pulling) = Cleans 6x3, Pullups 5x5, Curls 3x20
Day 6 (Legs) = Squats 4x15, Leg Press 4x10, Calves 3x20
Day 7 (Rest)


Or something similar. Three exercises. Do 30mins cardio every day if you like, or every training day (except legs, lol). This program is tougher than it looks if you're really working hard.

Also please take more time over your spelling in future posts. If i can take the time to write you out a program, you can take the time to spell "shoulders" and "biceps" properly.

Originally Posted by gazhole

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Also please take more time over your spelling in future posts. If i can take the time to write you out a program, you can take the time to spell "shoulders" and "biceps" properly.

yes sir !!

And God said, "LET THERE BE LEG DAY!" and all was well and good in the world!