Routine change question

shiznit2169 · 03-30-2005, 01:22 PM

I heard that you're supposed to change your routine every 4-6 weeks because you body adapts to the same exercises you have been doing and you need to change it up.

My routine

Day 1

Chest

Flat Barbell/Dumbbell Bench Press(alternate) : 3 x 6-10 reps
Low Incline Barbell/Dumbbell Press(alternate) : 2-3 x 6-10 reps
Dips : 2 x failure
Low Decline Dumbbell Press : 2 x 6-10 (every once in a while)

Back

Wide grip pull ups : 2 x failure
Deadlifts : 3 x 6-10 reps
Barbell Rows : 2-3 x 6-10 reps
Lat-pulldowns/Dumbbell row(alternate) : 2-3 x 6-10 reps
Shrugs : 2 x 10-12 reps

Day 2

OFF

Day 3

Legs

Squats : 4 x 6-10 reps
Leg Presses : 2-3 x 6-12 reps
Standing Calve Raises : 3 x 8-10 reps
Stiff-Legged Deadlifts : 3 x 6-10 reps
Leg Curls : 2 x 6-10 reps

Abdominals

Any 3 different kind of ab workouts : 2-3 x 10-30 reps

Day 4

OFF

Day 5

Shoulders

Military Press : 3 x 6-10 reps
Seated Dumbbell Press : 3 x 6-10 reps
Standing Lateral Raises : 2 x 8-10 reps
Upright Row : 3 x 6-10 reps

Triceps :

Rope Pulldowns : 3 x 6-10 reps
Skull Crushers : 2-3 x 6-10 reps
Dips: 2-3 x 6-10 reps
Close grip bench : 2-3 x 6-10 reps

Biceps :

Barbell Curls : 3 x 6-10 reps
Hammer Curls : 3 x 6-10 reps

Forearms :

Reverse Curls : 2 x 6-10 reps
Wrist Curls : 2 x 6-10 reps

Day 6

OFF

So my question is, how would i change up my routine? By adding some new small workouts and taking out the old ones or should i change the # of sets and reps?

DimebagDarrell · 03-30-2005, 01:38 PM

the best way to change up is to use new excercises. your chest day is pretty much nothing but presses. throw in some flyes or pullovers. drop out the barbell curls and do seated incline dumbbell curls. etc etc etc.

shiznit2169 · 03-30-2005, 06:57 PM

But what kind of routine am i doing right now? Power or rep range? Should i stick to this routine for another 3-4 weeks before changing it up?

If so, how should i change it up?

03-30-2005, 01:22 PM	#1
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,031 Photos: 3	Routine change question BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I heard that you're supposed to change your routine every 4-6 weeks because you body adapts to the same exercises you have been doing and you need to change it up. My routine Day 1 Chest Flat Barbell/Dumbbell Bench Press(alternate) : 3 x 6-10 reps Low Incline Barbell/Dumbbell Press(alternate) : 2-3 x 6-10 reps Dips : 2 x failure Low Decline Dumbbell Press : 2 x 6-10 (every once in a while) Back Wide grip pull ups : 2 x failure Deadlifts : 3 x 6-10 reps Barbell Rows : 2-3 x 6-10 reps Lat-pulldowns/Dumbbell row(alternate) : 2-3 x 6-10 reps Shrugs : 2 x 10-12 reps Day 2 OFF Day 3 Legs Squats : 4 x 6-10 reps Leg Presses : 2-3 x 6-12 reps Standing Calve Raises : 3 x 8-10 reps Stiff-Legged Deadlifts : 3 x 6-10 reps Leg Curls : 2 x 6-10 reps Abdominals Any 3 different kind of ab workouts : 2-3 x 10-30 reps Day 4 OFF Day 5 Shoulders Military Press : 3 x 6-10 reps Seated Dumbbell Press : 3 x 6-10 reps Standing Lateral Raises : 2 x 8-10 reps Upright Row : 3 x 6-10 reps Triceps : Rope Pulldowns : 3 x 6-10 reps Skull Crushers : 2-3 x 6-10 reps Dips: 2-3 x 6-10 reps Close grip bench : 2-3 x 6-10 reps Biceps : Barbell Curls : 3 x 6-10 reps Hammer Curls : 3 x 6-10 reps Forearms : Reverse Curls : 2 x 6-10 reps Wrist Curls : 2 x 6-10 reps Day 6 OFF So my question is, how would i change up my routine? By adding some new small workouts and taking out the old ones or should i change the # of sets and reps?

03-30-2005, 01:38 PM	#2
DimebagDarrell Cutting sucks. Join Date: Jun 2002 Location: Jacksonville Posts: 774 Photos: 4	the best way to change up is to use new excercises. your chest day is pretty much nothing but presses. throw in some flyes or pullovers. drop out the barbell curls and do seated incline dumbbell curls. etc etc etc.
	cutting sucks.

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03-30-2005, 06:57 PM	#3
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,031 Photos: 3	But what kind of routine am i doing right now? Power or rep range? Should i stick to this routine for another 3-4 weeks before changing it up? If so, how should i change it up?