my complete workout - need advice

Agressor · 12-09-2002, 08:20 PM

Chest/Shoulders/Tris

Incline Presses 3 x 6-8
Gironda Dips 2 x 15 (once you do 15 add resistance)
Military Presses 2x 6-8
Close Grip Benches 2x6-8

back and bi's

Chins - wide grip or supinated 2 x 15 (same protacol as dips)
Barbell or dumbbell rows - 3 x 6-8
Deadlifts - 2 x 6-8
Barbell Curls - 2x 6-8

legs
Squats 3 x 6-8
stiffleg deadlifts (try with dumbbells) 2x6-8
lunges 2 x 6-8 (dumbell or barbell whichever you prefer)
standing unilateral calve raises 2 x 6-8

Scotty the Body · 12-10-2002, 11:59 AM

I looks like a good program. If you want to split it up into 4 days, you could give arms a day of their own.

**Prince** · 12-10-2002, 12:16 PM

looks good, I wish I were using a sensible routine like this when I was a teen!

Scotty the Body · 12-10-2002, 12:18 PM

Me to, I wasn't happy unless I'd used every piece of equipment the gym had to offer in each workout.

**Prince** · 12-10-2002, 12:19 PM

yeah, and around 25 sets per bodypart 3 times per week!

Scotty the Body · 12-10-2002, 12:19 PM

**Prince** · 12-10-2002, 12:21 PM

of course I was reading Muscle & Fitness and following Lee Haney's work-outs!

Agressor · 12-10-2002, 12:44 PM

so i should break it down to bi's and tri'

and give back there own day, and chest and shoulders together?

Scotty the Body · 12-10-2002, 12:46 PM

Its up to you, your 3 day workout is fine as well.

12-09-2002, 08:20 PM	#1
Agressor Registered User Join Date: Oct 2002 Location: Israel Posts: 55	my complete workout - need advice Chest/Shoulders/Tris Incline Presses 3 x 6-8 Gironda Dips 2 x 15 (once you do 15 add resistance) Military Presses 2x 6-8 Close Grip Benches 2x6-8 back and bi's Chins - wide grip or supinated 2 x 15 (same protacol as dips) Barbell or dumbbell rows - 3 x 6-8 Deadlifts - 2 x 6-8 Barbell Curls - 2x 6-8 legs Squats 3 x 6-8 stiffleg deadlifts (try with dumbbells) 2x6-8 lunges 2 x 6-8 (dumbell or barbell whichever you prefer) standing unilateral calve raises 2 x 6-8 Last edited by Agressor : 12-11-2002 at 12:21 AM.

12-10-2002, 11:59 AM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I looks like a good program. If you want to split it up into 4 days, you could give arms a day of their own.
	Cool

12-10-2002, 12:16 PM	#3
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,736 Blog Entries: 25 Photos: 320	looks good, I wish I were using a sensible routine like this when I was a teen!
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-10-2002, 12:18 PM	#4
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Me to, I wasn't happy unless I'd used every piece of equipment the gym had to offer in each workout.
	Cool

12-10-2002, 12:19 PM	#5
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,736 Blog Entries: 25 Photos: 320	yeah, and around 25 sets per bodypart 3 times per week!
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-10-2002, 12:21 PM	#7
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,736 Blog Entries: 25 Photos: 320	of course I was reading Muscle & Fitness and following Lee Haney's work-outs!
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

12-10-2002, 12:44 PM	#8
Agressor Registered User Join Date: Oct 2002 Location: Israel Posts: 55	so i should break it down to bi's and tri' and give back there own day, and chest and shoulders together?

12-10-2002, 12:46 PM	#9
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Its up to you, your 3 day workout is fine as well.
	Cool

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