ahazmaksya

Been following consistently for a while now, seeing some results, comments on the routine?

Day 1 Chest:
Flat Benchpress, 4 Sets x 10 Rep
Inclined Benchpress 4 x 12 (Fast Reps)
Flat chest Flies with the benches attached 'Butterfly wings' 4 x 10
Inclined chest Flies with the benches attached 'Butterfly wings' 4 x 8

Day 2 Shoulder:
Barbell Military Press 4 Sets, 8-7-6-5 Reps
Upright Rows 4 x 6
Seated Military Press with dumbbells 4 x 8
Lateral Raises 4 x 8

Day 3 Arms Back:

Bent Over Rowing 4 Sets x 8 Reps
Deadlift 4 x 8
Dumbbell Curls 4 x 9
Barbell Curls 4 x 8-7-6-6
Dumbell one arm tricep extensions 4 x 8

I do these exercises sometimes in a row, sometimes with 1 day rest inbetween - it depends how I feel. I occassionally have 2 days rest in a row at the end of the week. I know I'm neglecting legs, but they get worked out when I play footy 3 times a week. Comments please?

BTW Goals are ofcourse strength, and to gain some size.

CowPimp

Even though you play football, your legs aren't going to get the same workout that they would through weight training. In fact, I am surprised that your coach is not having you work your legs. Just schedule your leg workout so that they don't interfere with your football practices. Work your legs; don't make excuses.

Do more back work. You're doing more sets for your chest and shoulders than your back, which makes no sense considering how large the muscles in your back are. I doubt you need to be doing that many sets for your chest and shoulders for optimal development.

Do some posterior delt work in place of one of the other shoulder exercises. I find perpendicular rows to be an excellent exercise for this. Reverse flys are also good.

Make sure to change the exercises, rep ranges, tempo, and occasionally include other random techniques like supersets, dropsets, forced reps, etc. to keep your body in a constant state of adaptation.

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ahazmaksya

Thanks, these threads pop up all the time and are pretty boring. I'm glad you took the time to answer. I guess why I don't work my legs is because I work at home with only a bench, barbell, and dumbbells. I can do squats at home, what other leg exercises are there?
Also, what are some other back exercises I can perform with my equipment, or would it be beneficial to just do double on the 2 back exercises I currently perform.
Lastly, what are perpindicular rows? And so I don't have to ask silly questions like this again anyone know a good site that easily explains many weight exercises? I got the ones I currently do from a book however there are many exercises I don't know

Thanks

CowPimp

There are various forms of the squat. Single-legged squats (My favorite), front squats, hack squats, and zercher squats. Lunges are also good. For your hamstrings you can do Romanian deadlifts, straight-legged deadlifts, and good mornings.

For your back I would also purchase a pull-up bar. I got mine for $12. Pullups/chinups are excellent for your back. Pullovers are good for your lats. You can try sumo deadlifts for a general back exercise. Dumbell rows are really awesome.

To find out what perpendicular rows are, or any other exercise I mentioned, try one of these two sites:

http://www.exrx.net - Warning, the form displayed is poor on certain exercises
http://www.bsu.edu/webapps/strengthlab/home.htm

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ahazmaksya

Thanks. I think I will replace the seated Dumbbell military press with reverse flies, and also have a seperate day for back and legs. Also, I might add another tricep exercise on arms day

Any other opinions?

camarosuper6

When starting a routine, I always keep it as low volume as possible and work up, not higher volume and work backwards.

If I were you...

Mon: Chest/Back

Incline Bench Press?Flat Bench Press (rotate every workout) 2 x 6-10
Dips 2 x 6-10
Deadlifts: 2 x 6-10
Bent Rows: 2 x 6-10
Pullups/Machine Pull-Downs (Rotate) 2x 6-10

Tue: Legs:
Squats 2 x 6-15
Leg Press 2 x 6-10
Ham Curls 2 x 6-12
Calf Raises 3 x 8-12

Wed: Shoulders/Arms

Dumbell Press/Military Press (Rotate) 2 x 6-10
Side Laterals: 2 x 6-10
Rear Bent Laterals: 1 x 6-10
Barbell Curls/Dumbell Curls/Preacher Curls (Rotate) 2 x 6-10
Lying Extension/Close-Grip Bench Press 2 x 6-10

Thur: Off

Friday: Repeat
Sat: Repeat
Sun: Repeat:

Then take two days off...

I use this type of schedule and it does well.

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ahazmaksya

Thanks

Here is it revised again, what do you think. I might still tweak the reps and sets a bit to work up as you have mentioned camaro, but you get the idea:

Day 1: Chest + Triceps

Butterfly Wing Flies (4x10)
Inclined Butterfly Wing Flies (4x10)
Bench Press (4x8)
Inclined Bench press (4x12)
Tricep Extensions (4x8)
Lying Barbell Tricep Extensions (4 x 8)

Day 2 Back + Biceps

Perpindicular Rows (6 Sets x 8 reps)
Bent Over barbell rows (5x8)
Deadlift (5x8)
Alternate Dumbbell Curls (4 Sets, 9 8 9 8 reps)
Barbell Curls (4 Sets, 8 7 6 6 reps)

Day 3 Rest (maybe some ab work, simply crunches etc)

Day 4 Shoulders + (Forearms?)

Perpindicular Rows (4x8)
Military Press (4 Sets, 8 7 6 5 per set)
Upright Rows (4x6)
Dumbbell Lateral Raises (4x8)
-How much do you think I should do my forearms?

Day 5 Legs
Weighted Squats (5x12)
+ I'm not sure yet, probabaly some of the exericses CowPimp gave when I learn how to do them.

Thanks