Advice on my Routine Needed

RnRGirl · 06-20-2003, 09:00 PM

3 sets 12 reps on all listed
Sun - Legs
Squats
Leg Ext.
Stiff Leg Lifts
Leg Press
Lunges
2o min cardio

Mon - back
11:30 30 min cardio @ work
6:00 pm
1 Arm rows
DB Pullovers
Pullups
Lat pulldown
20 Min Cardio

Tues
OFF

Wen - Chest
11:30 30 min cardio @ work
6:00 pm
Incline DB Press
Incline Flies
Chest Dips
Cable Crossovers
20 min cardio

Thur - Calves & Shoulders
11:30 30 min cardio @ work
6:00 pm
one leg calf raise
standing calf raise
seated calf raise
calf press
Bent over Lat raise
Shoulder Press
Upright Row
Front Raise
20 min cardio

Fri
Off

Sat - biceps & triceps
DB Curls
Triceps kickback
preacher curl
tricep pressdown
Hammer Curl
Overhead Ext.
20 min cardio

Then I start all over again

Freeman · 06-20-2003, 10:03 PM

I could never do cardio the day after legs, i'd fall all over the place. But, then again, I haven't done cardio in a very long time!

perfecto · 06-21-2003, 08:17 AM

ure missin flat db press those are the best

Can anyone describe the diff ways of performing dips to hit your shoulders, tri's and chest? are there diff methods for doin em to hit each of those muscle groups?

Freeman · 06-21-2003, 09:24 AM

To target the chest you have to lean forward more...for tris, try to keep your body vertical, or maybe think about leaning slightly back...I have never heard of dips for shoulders...

perfecto · 06-21-2003, 09:25 AM

thanx

i always thought the further down u go the more shoulder ure usin but it doesnt seem right and cud cause some injury, thats why i ask

Freeman · 06-21-2003, 09:28 AM

Hmmm, possibly...shoulders seem to be the body part that is most often injured during weight lifting...

**Jodi** · 06-21-2003, 09:32 AM

OMG way too much cardio. Your doing cardio twice a day on some days.

Good waste of LBM!

I would stick with 2 20min. HIIT sessions and 1 30-45 min. traditional cardio per week.

If you can do cardio after training legs, you need to work your legs harder.

RnRGirl · 06-21-2003, 09:38 AM

what is HIIT

**Jodi** · 06-21-2003, 09:50 AM

High Intensity Interval Training

Here's some reading on HIIT (Closet Cardio)

jadakris31 · 06-21-2003, 10:29 AM

for chest ive been doing on week 1

flat bench x4
incline dumbells x4
dips x2
cable crosses x3

week 2 i switch it up(dumbells to bar).. is it a good idea??

flat dumbell x4
inlcine bench x4
dips x2
cable crosses x3

Freeman · 06-21-2003, 06:21 PM

I think that's an ok routine....might think about doing some decline BB or decline DB presses...

jadakris31 · 06-22-2003, 02:30 PM

so its a good idea to switch up dumbells and barbells every week ... yea im gonna throew in DB every other week -- you said this is an "ok" routine for chest .. what would be better for gaining mass...

Freeman · 06-22-2003, 04:04 PM

I think this routine would be acceptable. To gain mass, I like to follow similar routines and make sure I keep it heavy. I'll do 3 sets of chest (with one good warmup not included) and have reps be around the 5-6 rep range...

06-20-2003, 09:00 PM	#1
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	Advice on my Routine Needed 3 sets 12 reps on all listed Sun - Legs Squats Leg Ext. Stiff Leg Lifts Leg Press Lunges 2o min cardio Mon - back 11:30 30 min cardio @ work 6:00 pm 1 Arm rows DB Pullovers Pullups Lat pulldown 20 Min Cardio Tues OFF Wen - Chest 11:30 30 min cardio @ work 6:00 pm Incline DB Press Incline Flies Chest Dips Cable Crossovers 20 min cardio Thur - Calves & Shoulders 11:30 30 min cardio @ work 6:00 pm one leg calf raise standing calf raise seated calf raise calf press Bent over Lat raise Shoulder Press Upright Row Front Raise 20 min cardio Fri Off Sat - biceps & triceps DB Curls Triceps kickback preacher curl tricep pressdown Hammer Curl Overhead Ext. 20 min cardio Then I start all over again

06-20-2003, 10:03 PM	#2
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I could never do cardio the day after legs, i'd fall all over the place. But, then again, I haven't done cardio in a very long time!
	www.kingsburymusic.net

06-21-2003, 08:17 AM	#3
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	ure missin flat db press those are the best Can anyone describe the diff ways of performing dips to hit your shoulders, tri's and chest? are there diff methods for doin em to hit each of those muscle groups?
	"a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES" "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

06-21-2003, 09:24 AM	#4
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	To target the chest you have to lean forward more...for tris, try to keep your body vertical, or maybe think about leaning slightly back...I have never heard of dips for shoulders...
	www.kingsburymusic.net

06-21-2003, 09:25 AM	#5
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	thanx i always thought the further down u go the more shoulder ure usin but it doesnt seem right and cud cause some injury, thats why i ask
	"a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES" "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

06-21-2003, 09:28 AM	#6
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	Hmmm, possibly...shoulders seem to be the body part that is most often injured during weight lifting...
	www.kingsburymusic.net

06-21-2003, 09:32 AM	#7
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	OMG way too much cardio. Your doing cardio twice a day on some days. Good waste of LBM! I would stick with 2 20min. HIIT sessions and 1 30-45 min. traditional cardio per week. If you can do cardio after training legs, you need to work your legs harder.
	Essence EFA

06-21-2003, 09:38 AM	#8
RnRGirl Registered User Join Date: Jun 2003 Location: Missouri Posts: 137	what is HIIT
	"Don't take life to seriously, nobody makes it out alive anyway."

06-21-2003, 09:50 AM	#9
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	High Intensity Interval Training Here's some reading on HIIT (Closet Cardio)
	Essence EFA

06-21-2003, 10:29 AM	#10
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	for chest ive been doing on week 1 flat bench x4 incline dumbells x4 dips x2 cable crosses x3 week 2 i switch it up(dumbells to bar).. is it a good idea?? flat dumbell x4 inlcine bench x4 dips x2 cable crosses x3
	somehow trying to get the abs but bulk at the same time.......

06-21-2003, 06:21 PM	#11
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I think that's an ok routine....might think about doing some decline BB or decline DB presses...
	www.kingsburymusic.net

06-22-2003, 02:30 PM	#12
jadakris31 jersey's here Join Date: May 2003 Location: nj Posts: 390 Photos: 1	so its a good idea to switch up dumbells and barbells every week ... yea im gonna throew in DB every other week -- you said this is an "ok" routine for chest .. what would be better for gaining mass...
	somehow trying to get the abs but bulk at the same time.......

06-22-2003, 04:04 PM	#13
Freeman Bearded Attacker Join Date: Jul 2002 Location: Orlando, FL Posts: 2,648 Photos: 8	I think this routine would be acceptable. To gain mass, I like to follow similar routines and make sure I keep it heavy. I'll do 3 sets of chest (with one good warmup not included) and have reps be around the 5-6 rep range...
	www.kingsburymusic.net

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