Thread: plez help with this routine

Legs legs LEGS!! Ya need to work your legs.

why are you doing 20 reps on the bench for 4 sets? you should either increase the weight and lower the reps as you increase or stick with the same weight in the 8-10 range and once you can complete say all 4 sets then it is time to move up the weight.

here is a suggestion of some exercises

for chest:
either db or bb flat - 3 sets 6x8
incline 3 sets 6x8
flies - either cables, db or peck deck 6x8

biceps:
bb curls - 3 sets 8x10
seated alternate curls - 3 sets 6x8
preacher curls - 3 sets 6x8

triceps:
close grip bb bench - 3 sets 8x10
skull crushers - 3 sets 8x10
pushdowns - 3 sets 6x8

legs:
i would recommend about 4 exercises of the following
squats - 4 sets 8x10
leg presses - 3 sets 6x8
leg extensions - 3 sets 8x10
lunges - 4 sets 8x10
hack squats - 3 sets 8x10
sldl (for hamstrings) - 3 setx 6x8
leg curls - 3 sets 8x10

back:
again pick about 3-4 exercises
deadlifts - 4 sets 6x8
pullups - 50 reps
pulldowns - 4 sets 8x10
bb rows - 3 sets 6x8
seated rows - 3 sets 6x8
one arm rows - 3 sets 6x8
shrugs - 3 sets 10x12

shoulders:
db presses - 3 sets 6x8
upright rows - 2-3 sets 6x8 or front raises
side laterial raises - 3 sets 8x10
rear laterial raises - 2-3 sets 8x10

ok thanks yanks...i'll try that out..

if i didn't feel much burning am i working out the muscle?? cuz when i do like 6-8 rep, i don't have enough energy to do like 1 or 2 more..

OMG why so many reps geeeeeeeeeeez lol ud be doin like 40 pounds on bench..

i would cut the reps out of your ab program. Since you're doing weighted situps you should only be able to do about 12 max IMO. Like someone said make sure you workout legs! Its essential to overall muscle growth and you don't want to be twig legged.

Another thing is your split should be a little different. You're working out chest, then triceps the next day but you use your triceps when working out chest. You also neglected your back. Try a split like this.

Monday: Chest/Back
Tuesday: Legs
Wed: Off
Thursday: Arms, Shoulders

Originally posted by heavyweight1987
OMG why so many reps geeeeeeeeeeez lol ud be doin like 40 pounds on bench..

i can bench 110 with 20reps..i don't do 8-10 reps cuz i can't feelin the burning...

Originally posted by Jem7V
i can bench 110 with 20reps..i don't do 8-10 reps cuz i can't feelin the burning...

I hope you like that burning cause you're certainly not gonna add any mass doing sets of 20. I'd stick with 3 sets of 10-12 for size, or three sets of 6-8 for strenght, or something in between. Like Fade said, wokring your legs is absolutely neccesary. If I never worked legs I would be a lot smaller right nwo and if my legs were the same size as before lifting I'd look ridicolus The burning sensation is Lactic Acid building up in your muscles, but lactic acid doesn't build muscle, breaking down and rebuilding the fibers does. Use heavy weights.

Run 100 miles and I'll bet you'll be burning too.

Originally posted by RCfootball87
The burning sensation is Lactic Acid building up in your muscles, but lactic acid doesn't build muscle, breaking down and rebuilding the fibers does. Use heavy weights.

Not only does lactic acid not build muscle but its catabolic. So unless you want to look like a marathon runner, add some mass!