routine advice

**petej123** · 09-29-2010, 09:03 AM

can some people give me some advice on my routine please, goals are a big size increase with good strength gains

day 1 - back/biceps
3 sets pull ups 6-12 reps
3 sets db bent over rows 6-12 reps
3 sets lat pull down 6-12 reps
3 sets hammer curls 6-12 reps

day 3 - chest/tricep/shoulders
3 sets bench press 6-12 reps
3 sets incline bench press 6-12 reps
3 sets db fly 6-12 reps
3 sets military press 6-12 reps
i havent put a tricep isolation here my arms seem KNACKERED by this point, all the lifts seem to rely heavily on the triceps anyway (except flys)

day 5 - legs/lower back
3 sets squat 6-12 reps
3 sets rdl 6-12 reps
3 sets hamstring curls 6-12 reps
3 sets standing calf raises 6-12 reps

on days 2,4,6 and 7 rest.

So have only really just started this but have tried to eat like a horse, im quite small build 5 foot 9 and approx 11 stone. In general is this routine looking ok? Thanks

**andreamin** · 09-29-2010, 10:50 AM

looks fine to me

**petej123** · 09-30-2010, 06:50 AM

can some other people give me some feedback please?

**blazeftp** · 09-30-2010, 08:34 AM

Day 1
I would add some preacher curls

Day 3
Try add some Bench Dips or Dip Machine

Day 5 Fine

Other than that i would say you are Good to go.

**petej123** · 09-30-2010, 08:35 AM

romanian dead lift, yeah could do some dips on day 3

**gtbmed** · 09-30-2010, 08:39 AM

It looks pretty good to me. I'd stick to the lower end of those rep ranges. 3x6 is a great plan for the heavier lifts like squats, deadlifts, pressing, pullups, etc.

**blazeftp** · 09-30-2010, 08:41 AM

Originally Posted by petej123

romanian dead lift, yeah could do some dips on day 3

Lol i realized that when i looked at it again.
I would say your all set m8
Good luck

**Caretaker** · 09-30-2010, 09:08 AM

Originally Posted by gtbmed

It looks pretty good to me. I'd stick to the lower end of those rep ranges. 3x6 is a great plan for the heavier lifts like squats, deadlifts, pressing, pullups, etc.

I agree. Try to keep the reps between 6-8 with a weight you can`t do 10 reps with. This is where you`ll get you size and strength from.

**petej123** · 09-30-2010, 09:54 AM

thanks for all the responses and advice guys, im gonna not go any higher than 10 reps, so i'll use a 6-10 range, as soon as i can lift a weight for 10 reps the next week i'll up the weight a little

**gtbmed** · 09-30-2010, 11:48 AM

I would just do 6 rep sets. If you can finish all your sets easily, increase the weight by 5-10lbs. and do the same thing.

**sjlouisbiz** · 09-30-2010, 12:01 PM

My chest is the worst so I had to devise another routine, what do ou thank, any advice

Chest Sets Reps lbs Max 1x lift

Flat 1 12 180
Bar 2 8 200
3 7 220
4 4 240
5 3 240 265

Incl 1 9 160
Barbell 2 6 180
3 5 180 210

Decl
Barbell 1 12 160
2 8 180
3 4 240 270

Flat 1 15 70
DumbB 2 10 85
3 8 90
4 5 95 115

Incl 1 12 70
BarBell 2 9 85
3 5 90
4 4 95 110

Dumbell 1 20 30
Flys 2 15 35
3 9 45
4 8 45 65

Machine 1 20 90
&Cables 2 15 120
3 10 150
4 5 170 210

**petej123** · 09-30-2010, 12:37 PM

will that still give reasonable size gains?

**barnard** · 10-08-2010, 06:33 PM

Could you give any advice on a Mon Wed Fri routine for my 14 year old son who has joined a power lifting club for twice a month training initially yet to start and today a fitness gym for during the week.
He is 6' 280lb/128 kgs/20st etc 46" chest size 11 feet and strong as an ox so I am more interested in him doing an overall body workout split over the week than rapping him in cotton wool and how would he work out what he should be lifting on each exercise.
Thanks
Graham

**gtbmed** · 10-08-2010, 10:41 PM

Originally Posted by barnard

Could you give any advice on a Mon Wed Fri routine for my 14 year old son who has joined a power lifting club for twice a month training initially yet to start and today a fitness gym for during the week.
He is 6' 280lb/128 kgs/20st etc 46" chest size 11 feet and strong as an ox so I am more interested in him doing an overall body workout split over the week than rapping him in cotton wool and how would he work out what he should be lifting on each exercise.
Thanks
Graham

First of all, wow I have neither seen nor heard of a 14 year old that size.

He should be learning how to squat, deadlift, and bench press correctly. The most important thing is to teach him how to do the lifts properly from the very beginning. It's easier to correct flaws at the beginning than it is to correct them after they become patterns.

What kind of gear is he going to be using when he competes? Double-ply, single ply, or no gear each have their own implications for how he should train.

**cbohning** · 10-09-2010, 01:58 AM

Originally Posted by barnard

Could you give any advice on a Mon Wed Fri routine for my 14 year old son who has joined a power lifting club for twice a month training initially yet to start and today a fitness gym for during the week.
He is 6' 280lb/128 kgs/20st etc 46" chest size 11 feet and strong as an ox

Graham

holy fuking genetics!! That kid is a beast!!

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