Reply With Quotei'm no personel trainer or anything but i just wanna state that you need to have a goal in mind like fat loss, weight gain or something then go from there. my goal is weight gain and i have gained 10 pounds in 3 weeks with heavy training, good diet (from a personnel trainer friend of mine, he's too expensive to work out with!) and supplements. point being find out what your goal is then refine your workout.
Routine Critique
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Thread: Routine Critique
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11-01-2003, 02:51 PM #1Registered User
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Routine Critique
Can i get opinions/critique of this routine
Squats 4x12
Stiff Deads 4x12
Leg Press 4x12
Calf Raises 5x15
Day 2
Flat Bench 4x12
Incline Bench 4x12
Incline Fly 3x12
Cable X-Over 3x12
Barbell Curl 4x12
DB Curl 3x12
Close Grip 3x12
Day 4
Military Press 3x12
Upright Rows 3x12
Lateral Raise 3x12
Front Raise 3x12
Skull Crush 4x12
Close Dips 3x12
Push Down 3x12
Day 5
Dead Lifts 4x12
B/O Row 4x12
T-Bar Row 3x12
Pull Down 3x12
First 2 weeks is 12 reps, then 10, 8, 6, 4
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11-01-2003, 08:33 PM #2Registered User
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11-01-2003, 09:09 PM #3Registered User
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gain weight, mass, size, strength im 180 i wanna hit 215-225
Squat: 5x5: 295lbs
Bench: 1x4: 275
Dead: 1x1: 475
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11-01-2003, 09:15 PM #4Registered User
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well i'm 6'1" and now 171 lbs. I keep more exercises in sets of 10 with an increase in weight on each set. i also never do more than 10 reps (unless it's calves and shrugs). I would keep my sets to 4x6-10. i have done that for 3 weeks and with whats posted earlier by me i have gained. it is MY understanding to biuld mass lifting heavy is essential and it takes me 45 minutes to 1:15 to train each day including abs. thats like 45 secs rest between sets and 2 minutes in between each exercise.
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