Lets here it, what do you think? please!

Charger · 03-18-2001, 01:20 PM

I have been on a week layoff and am going back in the gym with a new routine. Don't hold back.
Mon: Chest/Bi's
DB Flat Bench
BB Decline Bench
Smith Machine Incline Bench
Butterflies
Incline Curls
21's
Preacher Bench Curls

Tues: Cardio

Weds: Back/ Tri's
Skulls
Narrow grip bench
Cable Pull downs
Deads
Rows
Pull downs
Shrugs

Thurs: OFF

Fri: Legs/Shoulders
Squats
Lunges
Calf raises
Stiff legged deads
Overhead DB presses
Lateral raises
Upright rows

Sat: Cardio

Sun: OFF

I am cutting right now and want to keep everything in the 8 to 12 range, 3 sets each. Started at 205 and am down to 194, feel great! Want to lose another 9 pounds.

EarWax · 03-18-2001, 01:40 PM

I like it.
Just some comments Charger what I think might be some good changes:

Chest/bi's:
Skip the Decline Bench.
what are 21's?
I add hammer curls sometimes to work both bi's and forearms.
Standing barbell curl is good also for bi's.

Back/Tri's:
Pull-ups before any back exercise or do your pull downs first.
Deads probably next.
Then rows and lastly shrugs.
Tris look good.

Legs/Shoulders:
I like the leg routine... mind if I copy? heh
I addition: You might consider working the other calf muscle doing the seated calf (if the one you have listed is the standing).
I'm doing the same for the shoulders except I do Lateral raises last.

These are just some minor comments from a non-expert. Overall it looks good.

------------------
Lift well! But don't forget to put it down afterwards.

Charger · 03-18-2001, 05:08 PM

Earwax,
I will take any and all comments, thanks! Now on my back day I meant to say pull ups in place of pull downs, silly me.21's are, atleast thats what I call them when you use a ez curl bar, load it light, 30 to 40 lbs. Do 7 standing curls but only do them half way. I start with my arms fully extended and pull up half way and slow back down, then 7 from half way up pulling up to your chest, then 7 with a full range of motion. There killers, if you get to 21 and your able to do the last one with out cheating, add some weight
Thanks also for reminding me about forearms. I never do forearms because I naturally have big forearms. I should add them and see if I can get that Popeye look going.

Large And In Charge · 03-18-2001, 05:15 PM

Charger

your workout overall looks good bro but I would make these changes:

Instead of BB declines, I would do DB inclines and do them first:

I wouldn't do 21's on a regular basis because they are an advanced exercise and so demanding! My biceps are always fried after I do them so I do them once every 3 to 4 weeks. Instead do standing BB curls.

I would move cardio to a lifting day and do it last for a couple of reasons.

1. If you are trying to burn any excess bodyfat, you want to be fully depleted of carbs in your system. The weight training will burn the carbs and then the opportunity to burn fat is right there. So I would definitely take full advantage of that!

2. To fully recover from a previous workout, the body has to have rest. Doing cardio isn't as stressful on the body like the weights are but it does put the body under a certain amount of stress! And I think that these days would be better for you if you did no exercise in the gym at all.

Just my opinion, good luck

------------------
If you build it they will come

Charger · 03-19-2001, 06:17 AM

Large, thanks for the advice. Your right about 21's, I think I will try and rotate them in every 3rd week
As for Cardio after lifting, I used to do that but have found if I work hard enough at my lifting I just don't have the energy to do a good cardio workout. Also I used to always go on the treadmill after leg day,helped prevent soreness. I have found if I am a little sore the next day a good cardio workout still loosens things up.

03-18-2001, 01:20 PM	#1
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Lets here it, what do you think? please! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have been on a week layoff and am going back in the gym with a new routine. Don't hold back. Mon: Chest/Bi's DB Flat Bench BB Decline Bench Smith Machine Incline Bench Butterflies Incline Curls 21's Preacher Bench Curls Tues: Cardio Weds: Back/ Tri's Skulls Narrow grip bench Cable Pull downs Deads Rows Pull downs Shrugs Thurs: OFF Fri: Legs/Shoulders Squats Lunges Calf raises Stiff legged deads Overhead DB presses Lateral raises Upright rows Sat: Cardio Sun: OFF I am cutting right now and want to keep everything in the 8 to 12 range, 3 sets each. Started at 205 and am down to 194, feel great! Want to lose another 9 pounds.

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03-18-2001, 01:40 PM	#2
EarWax Top Banana Join Date: Jan 2001 Location: ...in a galaxy, far, far, away Posts: 872	I like it. Just some comments Charger what I think might be some good changes: Chest/bi's: Skip the Decline Bench. what are 21's? I add hammer curls sometimes to work both bi's and forearms. Standing barbell curl is good also for bi's. Back/Tri's: Pull-ups before any back exercise or do your pull downs first. Deads probably next. Then rows and lastly shrugs. Tris look good. Legs/Shoulders: I like the leg routine... mind if I copy? heh I addition: You might consider working the other calf muscle doing the seated calf (if the one you have listed is the standing). I'm doing the same for the shoulders except I do Lateral raises last. These are just some minor comments from a non-expert. Overall it looks good. ------------------ Lift well! But don't forget to put it down afterwards.

03-18-2001, 05:08 PM	#3
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Earwax, I will take any and all comments, thanks! Now on my back day I meant to say pull ups in place of pull downs, silly me.21's are, atleast thats what I call them when you use a ez curl bar, load it light, 30 to 40 lbs. Do 7 standing curls but only do them half way. I start with my arms fully extended and pull up half way and slow back down, then 7 from half way up pulling up to your chest, then 7 with a full range of motion. There killers, if you get to 21 and your able to do the last one with out cheating, add some weight Thanks also for reminding me about forearms. I never do forearms because I naturally have big forearms. I should add them and see if I can get that Popeye look going.

03-18-2001, 05:15 PM	#4
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Charger your workout overall looks good bro but I would make these changes: Instead of BB declines, I would do DB inclines and do them first: I wouldn't do 21's on a regular basis because they are an advanced exercise and so demanding! My biceps are always fried after I do them so I do them once every 3 to 4 weeks. Instead do standing BB curls. I would move cardio to a lifting day and do it last for a couple of reasons. 1. If you are trying to burn any excess bodyfat, you want to be fully depleted of carbs in your system. The weight training will burn the carbs and then the opportunity to burn fat is right there. So I would definitely take full advantage of that! 2. To fully recover from a previous workout, the body has to have rest. Doing cardio isn't as stressful on the body like the weights are but it does put the body under a certain amount of stress! And I think that these days would be better for you if you did no exercise in the gym at all. Just my opinion, good luck ------------------ If you build it they will come

03-19-2001, 06:17 AM	#5
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Large, thanks for the advice. Your right about 21's, I think I will try and rotate them in every 3rd week As for Cardio after lifting, I used to do that but have found if I work hard enough at my lifting I just don't have the energy to do a good cardio workout. Also I used to always go on the treadmill after leg day,helped prevent soreness. I have found if I am a little sore the next day a good cardio workout still loosens things up.