Getting Serious

gregster224 · 12-10-2004, 01:08 PM

I will be starting to train three times a week in Jan and would like your comments on my routine. I currently train twice a week but legs are split over those 2 days. I have a solid bulking diet and want to pack on as much muscle as poss(who doesn't right), in particular my legs!!!!

Day 1
Bench 3x 6-8 reps
Inc Bd bench 3x 6-8 reps
Cable flyes bench 3x 8-10
Push ups 3x 20
Arnold shoulder press 3x 8-10
Tri Rope press 3x 6-8

Day 2
Squat 3x 15-20
Leg extension 3x 6-8
Leg curl 3x 6-8
Calf raises 3x 10-15
Weighted Crunches 3x 20-25
Weighted rev crunches 3x 10-15

Day 3
Dead lift 3x 6-8
Lat pull down 3x 6-8
Seated close grip row 3x 8-10
Bent over row 3x 8-10
Shrugs 3x 8-10
Plank 3 sets
Bridge 3 sets
Isometric crunch swiss ball 3x 10-15
Hyperextension 3x 10-20

I am currently wieghing in at 152lbs, 5'8" and my body fat is acceptable. All comments would be gratefully recieved!!!

Cheers!

lilguy_bigdream · 12-10-2004, 01:26 PM

looks pretty good to me but
id try to put in some chins on day 3
and do dips on day 1
thats just me

sabre81 · 12-10-2004, 02:31 PM

looks good.

i agree with the above post, i would add some dips to day 1. Probably drop those pushups for the dips.

gregster224 · 12-10-2004, 03:11 PM

I have a problem with doing chins and dips(which is probably why they're not in my routine) Any tips for getting started? I can manage about 5 chins at the moment. Should I put them in before the deads while I'm fresh? If I put them at the end I reckon I could manage 1/2!!!!LOL

Should I keep doing sets until I can't do any more,this won't take long believe me. Cheers for the input guys, appriciated.

sabre81 · 12-10-2004, 03:23 PM

Ive done them both at the beginning and end. i do deadlifts first, then chins, then on to the rest of my back workout. Sometimes ill change it up and do as many as i can at the end of my workout for shock value.

12-10-2004, 01:08 PM	#1
gregster224 SKINNY BUT GROWING Join Date: Nov 2004 Location: U.K. Posts: 60	Getting Serious I will be starting to train three times a week in Jan and would like your comments on my routine. I currently train twice a week but legs are split over those 2 days. I have a solid bulking diet and want to pack on as much muscle as poss(who doesn't right), in particular my legs!!!! Day 1 Bench 3x 6-8 reps Inc Bd bench 3x 6-8 reps Cable flyes bench 3x 8-10 Push ups 3x 20 Arnold shoulder press 3x 8-10 Tri Rope press 3x 6-8 Day 2 Squat 3x 15-20 Leg extension 3x 6-8 Leg curl 3x 6-8 Calf raises 3x 10-15 Weighted Crunches 3x 20-25 Weighted rev crunches 3x 10-15 Day 3 Dead lift 3x 6-8 Lat pull down 3x 6-8 Seated close grip row 3x 8-10 Bent over row 3x 8-10 Shrugs 3x 8-10 Plank 3 sets Bridge 3 sets Isometric crunch swiss ball 3x 10-15 Hyperextension 3x 10-20 I am currently wieghing in at 152lbs, 5'8" and my body fat is acceptable. All comments would be gratefully recieved!!! Cheers!
	Respect to all!!!

12-10-2004, 03:11 PM	#4
gregster224 SKINNY BUT GROWING Join Date: Nov 2004 Location: U.K. Posts: 60	I have a problem with doing chins and dips(which is probably why they're not in my routine) Any tips for getting started? I can manage about 5 chins at the moment. Should I put them in before the deads while I'm fresh? If I put them at the end I reckon I could manage 1/2!!!!LOL Should I keep doing sets until I can't do any more,this won't take long believe me. Cheers for the input guys, appriciated.
	Respect to all!!!

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12-10-2004, 01:26 PM	#2
lilguy_bigdream want to get big Join Date: Oct 2004 Location: manitoba, canada Posts: 118	looks pretty good to me but id try to put in some chins on day 3 and do dips on day 1 thats just me

12-10-2004, 02:31 PM	#3
sabre81 mmmm weights.. Join Date: Nov 2002 Location: Western New York Posts: 386	looks good. i agree with the above post, i would add some dips to day 1. Probably drop those pushups for the dips.

12-10-2004, 03:23 PM	#5
sabre81 mmmm weights.. Join Date: Nov 2002 Location: Western New York Posts: 386	Ive done them both at the beginning and end. i do deadlifts first, then chins, then on to the rest of my back workout. Sometimes ill change it up and do as many as i can at the end of my workout for shock value.