my routine, tear it apart

VivaLaRocket81 · 06-23-2004, 02:57 PM

hey ive been having trouble with getting a good routine, soo heres my new and improved routine, i dont work the back any becouse the only back exercise is deadlifts, and i heard that they can screw ur back up...tell me what yall think....

Monday - off-abs
Tuesday - Legs/Triceps
Wednesday - Chest/Biceps
Thursday - off-abs
Friday - Legs/Shoulders
Saturday - off
Sunday - off-abs

Chest
Flat Bench Press 3 sets-6 reps
Inclined Bench Press 3 sets-6 reps

Biceps
Barbell Curls 5 sets-10 reps
Reverse Barbell Curls 5 sets-10 reps

Shoulders
Lateral Raises 5 sets-10 reps

Legs
Squats 3 sets-6 reps
Power Clean 3 sets-6 reps

Triceps
Tricep Curls 5 sets-10 reps

**P-funk** · 06-23-2004, 03:17 PM

What do you mean the only back exercise is deadlifts?

You can screw up your back doing any of this stuff if you aren't careful. Deadlifts are a great exercise.

You need some back work in there....pull ups, pull downs, row, etc..

**CowPimp** · 06-23-2004, 03:21 PM

First of all, deadlifts are not the only back exercise. Second of all, they will only screw up your back if you do them completely wrong. Do deadlifts. I will tell you right now that deadlifts are one of the best exercises you can do. Almost nothing is more compound. Also consider bent rows, DB rows, and wide chinups. All of the aforementioned exercises, except deadlifts, will also work your biceps.

Chest: You should do more sets. I say 8-10 sets should be sufficient. Maybe you only need to do 6 sets, but I have a feeling you can get away with more. You might want to try dips or flys.

Biceps: Do less. You aren't working your back yet you are doing 10 sets for your biceps? Your biceps aren't going to grow crazily out of proportion with the rest of your body. I would say 5-7 sets is probably sufficient for your biceps, especially if you do a decent back day.

Shoulders: You could get away with more here too. 6-9 sets is probably good for your shoulders. Also, do more than one movement. Military press should definitely be on your list.

Legs: Power cleans are okay, but that incorporates a lot of back. I would say do a lot more for your legs and scratch power cleans. Do at least another 3 sets for your quads beyond squats (Lunges, one-legged squats, leg extensions, etc.). As well get a good 6 sets or so in for your hamstrings. Romanian deadlifts, straight-legged deadlifts, good mornings, hyper-extensions, and leg curls are all good exercises. You probably want to do a little calf work too. I only do two sets because I naturally have pretty nice calves and play a lot of basketball, but a lot of people require 6-10 sets for their calves to see growth. If you still want to split legs up, then you could do quads one day and hamstrings the other with a little calves on both days.

Triceps: I don't know what tricep curls are, but I think you should get CG bench press in there somewhere. 5 sets is about good, but you should include more than one movement.

LAM · 06-23-2004, 03:42 PM

legs should have their own day. if you are training them properly you shouldn't have the energy to train another body part...

DimebagDarrell · 06-23-2004, 03:42 PM

theres a lot you can do for your back. when i do back, i do the following:

wide-grip cable row (3 sets)
lat pulldowns (3 sets)
bent-over rows (3 sets)
good mornings (3 sets)

VivaLaRocket81 · 06-23-2004, 04:48 PM

i have no idea of what half of the exercises yall suggested lol.

LAM · 06-23-2004, 07:22 PM

Quote:

Originally Posted by VivaLaRocket81

i have no idea of what half of the exercises yall suggested lol.

http://www.exrx.net/Lists/Directory.html

**CowPimp** · 06-23-2004, 08:44 PM

Quote:

Originally Posted by VivaLaRocket81

i have no idea of what half of the exercises yall suggested lol.

http://www.bsu.edu/webapps/strengthlab/home.htm

mwman · 06-23-2004, 09:53 PM

Speaking of back exercises, what are some good ones besides deadlifts and bent over rows if all you have are free weights and no machines?

DimebagDarrell · 06-23-2004, 11:36 PM

see my post 5 posts above this one. don't forget you can also do bent-over rows with dumbbells with one knee up on a bench. those are good too. go to that exrx site and take a look, theres a ton there.

**CowPimp** · 06-24-2004, 12:04 AM

Quote:

Originally Posted by DimebagDarrell

see my post 5 posts above this one. don't forget you can also do bent-over rows with dumbbells with one knee up on a bench. those are good too. go to that exrx site and take a look, theres a ton there.

Those are different from bent-over rows. You can do bent-over rows with two dumbells in the same position as you would with a barbell too. The one-armed dumbell row you speak of hits your lats better.

DimebagDarrell · 06-24-2004, 01:41 AM

yeah, i didnt know the exact name. db rows, whatever, i tried describing it

camarosuper6 · 06-24-2004, 01:55 AM

I agree with LAM. When I do a solid leg workout with Squats, Leg Press and the whole nine, theres no way I can do another body part even half assed.

06-23-2004, 02:57 PM	#1
VivaLaRocket81 Registered User Join Date: May 2004 Posts: 47	my routine, tear it apart hey ive been having trouble with getting a good routine, soo heres my new and improved routine, i dont work the back any becouse the only back exercise is deadlifts, and i heard that they can screw ur back up...tell me what yall think.... Monday - off-abs Tuesday - Legs/Triceps Wednesday - Chest/Biceps Thursday - off-abs Friday - Legs/Shoulders Saturday - off Sunday - off-abs Chest Flat Bench Press 3 sets-6 reps Inclined Bench Press 3 sets-6 reps Biceps Barbell Curls 5 sets-10 reps Reverse Barbell Curls 5 sets-10 reps Shoulders Lateral Raises 5 sets-10 reps Legs Squats 3 sets-6 reps Power Clean 3 sets-6 reps Triceps Tricep Curls 5 sets-10 reps

06-23-2004, 03:17 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,570	What do you mean the only back exercise is deadlifts? You can screw up your back doing any of this stuff if you aren't careful. Deadlifts are a great exercise. You need some back work in there....pull ups, pull downs, row, etc..
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-23-2004, 03:21 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	First of all, deadlifts are not the only back exercise. Second of all, they will only screw up your back if you do them completely wrong. Do deadlifts. I will tell you right now that deadlifts are one of the best exercises you can do. Almost nothing is more compound. Also consider bent rows, DB rows, and wide chinups. All of the aforementioned exercises, except deadlifts, will also work your biceps. Chest: You should do more sets. I say 8-10 sets should be sufficient. Maybe you only need to do 6 sets, but I have a feeling you can get away with more. You might want to try dips or flys. Biceps: Do less. You aren't working your back yet you are doing 10 sets for your biceps? Your biceps aren't going to grow crazily out of proportion with the rest of your body. I would say 5-7 sets is probably sufficient for your biceps, especially if you do a decent back day. Shoulders: You could get away with more here too. 6-9 sets is probably good for your shoulders. Also, do more than one movement. Military press should definitely be on your list. Legs: Power cleans are okay, but that incorporates a lot of back. I would say do a lot more for your legs and scratch power cleans. Do at least another 3 sets for your quads beyond squats (Lunges, one-legged squats, leg extensions, etc.). As well get a good 6 sets or so in for your hamstrings. Romanian deadlifts, straight-legged deadlifts, good mornings, hyper-extensions, and leg curls are all good exercises. You probably want to do a little calf work too. I only do two sets because I naturally have pretty nice calves and play a lot of basketball, but a lot of people require 6-10 sets for their calves to see growth. If you still want to split legs up, then you could do quads one day and hamstrings the other with a little calves on both days. Triceps: I don't know what tricep curls are, but I think you should get CG bench press in there somewhere. 5 sets is about good, but you should include more than one movement.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-23-2004, 03:42 PM	#4
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	legs should have their own day. if you are training them properly you shouldn't have the energy to train another body part...
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06-24-2004, 01:55 AM	#13
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,350	I agree with LAM. When I do a solid leg workout with Squats, Leg Press and the whole nine, theres no way I can do another body part even half assed.
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06-23-2004, 03:42 PM	#5
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	theres a lot you can do for your back. when i do back, i do the following: wide-grip cable row (3 sets) lat pulldowns (3 sets) bent-over rows (3 sets) good mornings (3 sets)

06-23-2004, 04:48 PM	#6
VivaLaRocket81 Registered User Join Date: May 2004 Posts: 47	i have no idea of what half of the exercises yall suggested lol.

06-23-2004, 09:53 PM	#9
mwman Registered User Join Date: Mar 2004 Location: NJ Posts: 36	Speaking of back exercises, what are some good ones besides deadlifts and bent over rows if all you have are free weights and no machines?

06-23-2004, 11:36 PM	#10
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	see my post 5 posts above this one. don't forget you can also do bent-over rows with dumbbells with one knee up on a bench. those are good too. go to that exrx site and take a look, theres a ton there.

06-24-2004, 01:41 AM	#12
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	yeah, i didnt know the exact name. db rows, whatever, i tried describing it

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