Okay, how about this?

Blastman · 06-15-2001, 08:10 PM

Monday- Shoulders, Chest, Triceps (in this order)
Wendesday- Back, Biceps
Friday- Legs

For Abs, train at home every Tuesday and Thursday.

What do you guys think of this? Or can you gimme any tips to modify them a little?

bharminder · 06-15-2001, 08:33 PM

Do chest first. If you are squatting and deadlifting then chances are that when you deadlift on wednesday your lower back might be sore to squat on friday.

Charger · 06-17-2001, 07:24 AM

Your doing a push\pull routine, I have had good gains with it. I would also do chest first.

Large And In Charge · 06-17-2001, 09:58 AM

Your routine looks good bro but I also agree with the others about chest being first.

Also welcome to xtreme!

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If you build it they will come

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Large And In Charge on 06-17-2001 at 11:00 AM]</font>

**Prince** · 06-17-2001, 03:07 PM

Very common routine.

As far as doing chest first, it depends. Are you trying to do priority training?

Sometimes, I prioritize, and work a weaker muscle first. For example, I was doing biceps before back, and triceps before chest for awhile. Because I think my arms are weaker than my chest and back.

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Just because the majority believes it, does not make it true!

Blastman · 06-18-2001, 12:00 AM

Thanks for the replies everyone

I will emphasize it a little and please help me see whether this fits or not.

Chest: Incline DP (3 x 12), Flat BP (12, 10, 10, 4, 2), Peck Decks (3 x 10)

Triceps: Rope Pushdowns (3 x 10), one arm pushdowns (4 x 10), Bench Dips (3 x 20)

Shoulders: Seated Press (3 x 10), lateral raise (3 x 10), front raise (3 x 10)

Back: Pulldowns (3 x 12), Pullups (6, 6, to failure), another alternate choice of (3 x 12)

Biceps: Alternate dumbell curls (3 x 10), Hammer curls (3 x 12), preacher curls (4 x 8)

Legs: Squats (12, 10, 8, 6, 2), Extensions (3 x 10), leg press (3 x 15), hamstring curls (3 x 8), calf raises (3 x 15)

How is it? I am hoping to obtain more mass and size.

**I Are Baboon** · 06-18-2001, 06:44 AM

Guys, you think working your chest and shoulders on the same day is ok? I've never tried that. Seems like an awful lot for the upper body in one day. How good can your shoulders or chest workout be if you exhaust one of those muscles groups by working the other first? I would think breaking that workout up would be better, but that's just my opinion.

Scotty the Body · 06-18-2001, 07:58 AM

Hey Blastman, looks Ok to me, what are your goals though?
If your looking to put on mass, you may want to drop your reps down a bit to 6-8 or even 4-6 and go with more wieght.
Also, you don't have much work for your back, I'd learn to deadlift.

Baboon, I've done shoulders with chest often and find it a good combo as you don't need to do as much work as they're already burnt from chest, a good routine when your short in time.

------------------
Just another day in the gutter

Blastman · 06-18-2001, 09:24 AM

Scotty the Body, my goals are to gain at least 10 more pounds. I love deadlifts, but my lower back has been giving me a little problems thus the doctor advise me to stay away from lower back training for the next 2 months or so, thus I neglect that

BTW, for mass gaining, you mean the best reps are sticking with 6-8? Cause even though I'm training with weights that's very heavy for me, I'll always squeeze my way at make it 10-12 reps. Yes, it's awfully tiring, but I just struggled through that process. Is it acceptable? Or should I just go with 6-8 Reps (well, it'll definately make me feel less pain, but I'm kinda cautious about it's quantity)

w8lifter · 06-18-2001, 11:58 PM

Well, you should still hit failure at 6-8 reps, which means the weight would have to be heavier than what you're using for 10-12 reps. If you reach 8 reps and feel like you could do more, up your weight some.

ALBOB · 07-06-2001, 11:41 PM

Two suggestions: Make Monday leg day. Squats will benefit your entire body and should be done early in the week so you're nice and rested from the weekend. If you move your legs to Monday, your lower back should be fine by Friday when it's time to do the deadlifts.

Also, you said your overall goal is more mass. I'd drop the triceps and biceps movements and place more emphasis on chest and back compound movements. Your arms will grow very well just with these and you won't be wasting energy tearing down muscles that have already been stressed. Let your body use that extra energy to grow.

------------------
Life is hard so quit whining and go out there and be alive.

06-15-2001, 08:10 PM	#1
Blastman Registered User Join Date: Jun 2001 Posts: 12	Okay, how about this? Monday- Shoulders, Chest, Triceps (in this order) Wendesday- Back, Biceps Friday- Legs For Abs, train at home every Tuesday and Thursday. What do you guys think of this? Or can you gimme any tips to modify them a little?

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06-15-2001, 08:33 PM	#2
bharminder Registered User Join Date: Mar 2001 Location: Detroit, Michigan, USA Posts: 129	Do chest first. If you are squatting and deadlifting then chances are that when you deadlift on wednesday your lower back might be sore to squat on friday.

06-17-2001, 07:24 AM	#3
Charger Pump Junky Join Date: Dec 2000 Location: Iowa Posts: 465	Your doing a push\pull routine, I have had good gains with it. I would also do chest first.

06-17-2001, 09:58 AM	#4
Large And In Charge Member Join Date: Nov 2000 Posts: 355	Your routine looks good bro but I also agree with the others about chest being first. Also welcome to xtreme! ------------------ If you build it they will come <FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Large And In Charge on 06-17-2001 at 11:00 AM]</font>

06-17-2001, 03:07 PM	#5
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,405 Photos: 356	Very common routine. As far as doing chest first, it depends. Are you trying to do priority training? Sometimes, I prioritize, and work a weaker muscle first. For example, I was doing biceps before back, and triceps before chest for awhile. Because I think my arms are weaker than my chest and back. ------------------ Just because the majority believes it, does not make it true!

06-18-2001, 12:00 AM	#6
Blastman Registered User Join Date: Jun 2001 Posts: 12	Thanks for the replies everyone I will emphasize it a little and please help me see whether this fits or not. Chest: Incline DP (3 x 12), Flat BP (12, 10, 10, 4, 2), Peck Decks (3 x 10) Triceps: Rope Pushdowns (3 x 10), one arm pushdowns (4 x 10), Bench Dips (3 x 20) Shoulders: Seated Press (3 x 10), lateral raise (3 x 10), front raise (3 x 10) Back: Pulldowns (3 x 12), Pullups (6, 6, to failure), another alternate choice of (3 x 12) Biceps: Alternate dumbell curls (3 x 10), Hammer curls (3 x 12), preacher curls (4 x 8) Legs: Squats (12, 10, 8, 6, 2), Extensions (3 x 10), leg press (3 x 15), hamstring curls (3 x 8), calf raises (3 x 15) How is it? I am hoping to obtain more mass and size.

06-18-2001, 06:44 AM	#7
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,942 Photos: 4	Guys, you think working your chest and shoulders on the same day is ok? I've never tried that. Seems like an awful lot for the upper body in one day. How good can your shoulders or chest workout be if you exhaust one of those muscles groups by working the other first? I would think breaking that workout up would be better, but that's just my opinion.

06-18-2001, 07:58 AM	#8
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Hey Blastman, looks Ok to me, what are your goals though? If your looking to put on mass, you may want to drop your reps down a bit to 6-8 or even 4-6 and go with more wieght. Also, you don't have much work for your back, I'd learn to deadlift. Baboon, I've done shoulders with chest often and find it a good combo as you don't need to do as much work as they're already burnt from chest, a good routine when your short in time. ------------------ Just another day in the gutter

06-18-2001, 09:24 AM	#9
Blastman Registered User Join Date: Jun 2001 Posts: 12	Scotty the Body, my goals are to gain at least 10 more pounds. I love deadlifts, but my lower back has been giving me a little problems thus the doctor advise me to stay away from lower back training for the next 2 months or so, thus I neglect that BTW, for mass gaining, you mean the best reps are sticking with 6-8? Cause even though I'm training with weights that's very heavy for me, I'll always squeeze my way at make it 10-12 reps. Yes, it's awfully tiring, but I just struggled through that process. Is it acceptable? Or should I just go with 6-8 Reps (well, it'll definately make me feel less pain, but I'm kinda cautious about it's quantity)

06-18-2001, 11:58 PM	#10
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Well, you should still hit failure at 6-8 reps, which means the weight would have to be heavier than what you're using for 10-12 reps. If you reach 8 reps and feel like you could do more, up your weight some.

07-06-2001, 11:41 PM	#11
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,385	Two suggestions: Make Monday leg day. Squats will benefit your entire body and should be done early in the week so you're nice and rested from the weekend. If you move your legs to Monday, your lower back should be fine by Friday when it's time to do the deadlifts. Also, you said your overall goal is more mass. I'd drop the triceps and biceps movements and place more emphasis on chest and back compound movements. Your arms will grow very well just with these and you won't be wasting energy tearing down muscles that have already been stressed. Let your body use that extra energy to grow. ------------------ Life is hard so quit whining and go out there and be alive.