Reply With QuoteIs 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"
How's my routine? Advice is appreciated !!
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07-02-2001, 09:10 AM #1Registered User
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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
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07-02-2001, 09:32 AM #2Registered User
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07-02-2001, 09:04 PM #3Registered User
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can you handle working triceps and shoulders the day after chest day? I sure cant.
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07-02-2001, 09:18 PM #4Senior Member
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Too many sets and the split needs changing.
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Complex problems have simple, easy to understand, wrong answers.
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07-03-2001, 03:56 AM #5Registered User
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Should I trade monday's tricep/shoulder day for thursday's back/bicep day?
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07-03-2001, 04:17 AM #6pedal pedal pedal MODERATOR
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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).
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07-03-2001, 05:30 AM #7Registered User
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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
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