dim

I found this routing @ body-building.com
Please let me know what you think.. although I really wanted to have a 4 day routing instead of 3..


Day 1 Chest and shoulders
3 x flat bench 6 - 8 reps to failure
3 x incline bench 6 - 8 reps to failure
3 x flat bench flys 6 - 8 reps to failure
3 x shoulder press 6 - 8 reps to failure
3 x lateral raises 6 - 8 reps to failure
3 x bent over lateral raises 6 - 8 reps to failure
3 x tricep extensions 6 - 8 reps to failure
2 x pulldowns 18 - 20 reps not to failure
2 x curls 18 - 20 reps not to failure

Day 3 Legs
2 x squats 6 -8 reps to failure
1 x squats 18 - 20 reps to failure
2 x leg press 6 - 8 reps to failure
1 x leg press 18 - 20 reps to failure
6 x calf raises
3 x leg curls

Day 5 Back and Arms
3 x pulldowns (or chins) 6 - 8 reps to failure
3 x bentover dumbbell rows 6 - 8 reps to failure
1 x cable rows 6 - 8 reps to failure
3 x dumbbell curls 6 - 8 reps to failure
1 x hammer curls 6 - 8 reps to failure
2 x dead lifts 6 - 8 reps to failure
1 x dead lifts 18 - 20 reps to failure
2 x dumbbell flat bench 18 - 20 reps not to failure
2 x lateral raises 18 - 20 reps not to failure


Do you guys think 4 day routine is better than 3?

Thanks!

I Are Baboon

Just my opinion, but DAMN that's a lot of reps. I assume this routine would be more for muscle endurance and not so much hypertrophy? I don't do anything 18-20 reps in one set.

Large And In Charge

Personally, I prefer 4 days but for years I was on 3 and it was very affective. Is this the order that you do these exercises in and have you tried out this routine yet? As a rule of thumb, you don't know if this routine is any good until you try it yourself because everybody responds a little differently. A few suggestions I have right now is to cut down your reps on your final sets of squats and deadlifts (the sets that you are doing 18 - 20 reps) Also I would put deads closer to your other back exercises. But the bottom line is that you just need to try this routine out and see how it works for you. Good luck!

dim

Yes, I just posted the original routine to see what you guys would think.. but that's way too many repts.. I wouldn't do more than 15, or better yet 3 sets of 10-12..

I'm actually thinking about even splitting it up into a 4 day routine..

Thanks again

Mr.Anonymous

Take a look at this one:

http://www.ironmagazine.com/training_routine1.htm

dim

That's a mass routine though.. I need to loose weight as well as body build first..

Scotty the Body

I wouldn't use weight lifting as a way to loose weight, if your kind of new to lifting then go with the 8-10 rep range till you get your form down, then drop to 6-8 rep range.

High reps don't = an arobic workout, in fact, the lactic acid that builds up in your muscle due to the high reps can actually harm your muscle growth.

Use proper diet and some cardio to help control your body fat level.

Cool

Prince

I slightly disagree.

I think weight training is important even if your goal is to lose weight. Building muscle increases your metabolic rate.

I do agree that diet is most important, and cardio will help facilitate weight loss. But, don't neglect anaerobic training.

• 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!

Scotty the Body

I agree with you prince, my point is for those that think they're going to loose weight by doing high reps. Thats the wrong way of going about loosing weight.

Cool

dim

I wasn't think that at all.. I'm not completely new to working out. I did it for several years a few years ago, but I stopped when I moved... I just pick a number of reps as to as many as I know I can handle.. I usually do 3 sets of 15 reps