How's my routine? Advice is appreciated !!

SKINSFAN · 07-02-2001, 10:10 AM

sun-dumbell bench 2x6 2x8 2x10 2x12 all drop sets
incline fly 2x6 2x8 2x10 2x12 all drop sets
ab work
15 minutes of intervals on stationary bike

mon-dumbell shoulder press 2x8 2x10 2x12 all drop sets
prone position at 75 degree lateral lift 2x10 2x12 2x15
shrugs 4x12
french press 3x8 superset with bench dips 3x15
one dumbell overhead extension 1x10 1x12 1x15

tues-rest

wed-squat 4x10
leg ext 4x15 superset with leg curl 4x12
calf lift 4x12
ab work
15 minutes intervals on a stationary bike

thurs-pull-ups 3 sets till failure
bentover row 2x6 2x8 2x12
pullover 3x10
hyper extension 4 sets till failure
e-z curl bar 2x8 2x10 2x12
preacher 3 sets of "7's"
reverse curls 4x12

friday and saturday rest

I could probably use more leg work,I used to do lunges but knee problems

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GO SKINS !!!

ballast · 07-02-2001, 10:32 AM

Is your primary goal hypertrophy?If so I think it is a pretty good routine.Short and intense!If you included some drop sets for your squats, you wouldn't think you needed additional leg work.I would try them for pull-ups as well.Charles Poliquin has a good lat routine that uses the drop sets theory.Do one set with a wide/pronated-grip,one set with a close/pronated-grip,one set with a shoulder width/supinated-grip and one set with a close/supinated-grip.He recommends resting 10 sec between sets, but I have found that 30 sec allows a little bit more recovery.Be careful with the drop sets as they can be very demanding on your recovery system.You might want to omit them completly every third week to allow for more recovery.Also, you are working chest on Sunday then working the shoulders on the next day.You may get better results if you take more rest in between these two workouts.Just a suggestion.

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"I'm just here to kick a$$, sleep till noon"

bharminder · 07-02-2001, 10:04 PM

can you handle working triceps and shoulders the day after chest day? I sure cant.

TheSupremeBeing · 07-02-2001, 10:18 PM

Too many sets and the split needs changing.

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Complex problems have simple, easy to understand, wrong answers.

SKINSFAN · 07-03-2001, 04:56 AM

Should I trade monday's tricep/shoulder day for thursday's back/bicep day?

------------------
GO SKINS !!!

**I Are Baboon** · 07-03-2001, 05:17 AM

Switching your shoulders and backs days might not be a bad idea. I never work chest and shoulders on consecutive days. You put a lot of secondary stress on your shoulders when you work your chest, so I always wait at least two days between chest and shoulders workouts.

As far as legs go, I work them every five days or so. Although, I have not worked them in a month (long story).

Twinklebell · 07-03-2001, 06:30 AM

hejla...i don t want to critique routine cause there r more people who know much more and better then i do
i just wanted to say sth bout split
I train chest with tri s, and i like it more then doing tri s with shoulders but shoulders r my weak muscle so i like to train first and alone (btw tri s lol are also weak...)
well i do chest and tri,then back and bi..day rest..and then shoulders together with quads perhaps...well i found i really need few days between chest and shoulder workout.....i do much better this way...after shoulders i do ham s and tri s and perhaps bit calves..
i take some rest and next week i do back and bi s first...to rest tri slol
ah well can t keep it short lol

------------------
New kid on the board

07-02-2001, 10:10 AM	#1
SKINSFAN Registered User Join Date: Mar 2001 Location: Hampton, Va. U.S.A. Posts: 126	How's my routine? Advice is appreciated !! sun-dumbell bench 2x6 2x8 2x10 2x12 all drop sets incline fly 2x6 2x8 2x10 2x12 all drop sets ab work 15 minutes of intervals on stationary bike mon-dumbell shoulder press 2x8 2x10 2x12 all drop sets prone position at 75 degree lateral lift 2x10 2x12 2x15 shrugs 4x12 french press 3x8 superset with bench dips 3x15 one dumbell overhead extension 1x10 1x12 1x15 tues-rest wed-squat 4x10 leg ext 4x15 superset with leg curl 4x12 calf lift 4x12 ab work 15 minutes intervals on a stationary bike thurs-pull-ups 3 sets till failure bentover row 2x6 2x8 2x12 pullover 3x10 hyper extension 4 sets till failure e-z curl bar 2x8 2x10 2x12 preacher 3 sets of "7's" reverse curls 4x12 friday and saturday rest I could probably use more leg work,I used to do lunges but knee problems ------------------ GO SKINS !!!

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07-02-2001, 10:32 AM	#2
ballast Registered User Join Date: Apr 2001 Location: Kalamazoo,MI USA Posts: 350	Is your primary goal hypertrophy?If so I think it is a pretty good routine.Short and intense!If you included some drop sets for your squats, you wouldn't think you needed additional leg work.I would try them for pull-ups as well.Charles Poliquin has a good lat routine that uses the drop sets theory.Do one set with a wide/pronated-grip,one set with a close/pronated-grip,one set with a shoulder width/supinated-grip and one set with a close/supinated-grip.He recommends resting 10 sec between sets, but I have found that 30 sec allows a little bit more recovery.Be careful with the drop sets as they can be very demanding on your recovery system.You might want to omit them completly every third week to allow for more recovery.Also, you are working chest on Sunday then working the shoulders on the next day.You may get better results if you take more rest in between these two workouts.Just a suggestion. ------------------ "I'm just here to kick a$$, sleep till noon"

07-02-2001, 10:04 PM	#3
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	can you handle working triceps and shoulders the day after chest day? I sure cant.

07-02-2001, 10:18 PM	#4
TheSupremeBeing Senior Member Join Date: May 2001 Location: Chillin' in mah cribb, yo. Posts: 598	Too many sets and the split needs changing. ------------------ Complex problems have simple, easy to understand, wrong answers.

07-03-2001, 04:56 AM	#5
SKINSFAN Registered User Join Date: Mar 2001 Location: Hampton, Va. U.S.A. Posts: 126	Should I trade monday's tricep/shoulder day for thursday's back/bicep day? ------------------ GO SKINS !!!

07-03-2001, 05:17 AM	#6
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,002 Photos: 10	Switching your shoulders and backs days might not be a bad idea. I never work chest and shoulders on consecutive days. You put a lot of secondary stress on your shoulders when you work your chest, so I always wait at least two days between chest and shoulders workouts. As far as legs go, I work them every five days or so. Although, I have not worked them in a month (long story).

07-03-2001, 06:30 AM	#7
Twinklebell Registered User Join Date: Jun 2001 Posts: 38	hejla...i don t want to critique routine cause there r more people who know much more and better then i do i just wanted to say sth bout split I train chest with tri s, and i like it more then doing tri s with shoulders but shoulders r my weak muscle so i like to train first and alone (btw tri s lol are also weak...) well i do chest and tri,then back and bi..day rest..and then shoulders together with quads perhaps...well i found i really need few days between chest and shoulder workout.....i do much better this way...after shoulders i do ham s and tri s and perhaps bit calves.. i take some rest and next week i do back and bi s first...to rest tri slol ah well can t keep it short lol ------------------ New kid on the board