Thread: hows my programme

5 Sets for each exercise. Way to much volume in that routine. What are you stats? What are your goals? How is your diet? Read the stickies and get back to us when you are more educated. Now go eat.

Where are the rest days? Is this a 4 days out of 7 routine?

That is a really really bad routine

DAY 1

CHEST, SHOULDERS, TRICEPS, CALVES

Bench Press 2 x 8-10
Incline Press 2 x 8-10
Seated calf raises 3 x 10-12 (done after chest to give delts and triceps some time to clear fatigue)
Shoulder Press 2 8x10
Lat Raises 2 x 8-10
Dips 2x 8-10


Day 2

REST

Day 3

LEGS, BACK, BICEPS, ABS

Squats 2 x 8-10
Leg Extentions 2 x 8-10
Barbell rows 2 x 8-10
Lat pulldowns 2 x 8-10
Abs (2-3 work sets)
barbelll curls 2 x 8-10


Day 4

REST

Day 5

Repeat


That is better

Nice routine Hardtrainer. Only problem I have with it is putting back and legs together. I would do something like this:

Chest/shoulders/tris

Back/Biceps

Quads/calves

All compound movements.

I usually have a "core" day too. You can add that in wherever or put a whole day aside for it.

Originally Posted by Doublebase

Nice routine Hardtrainer. Only problem I have with it is putting back and legs together. I would do something like this:

Chest/shoulders/tris

Back/Biceps

Quads/calves

All compound movements.

I usually have a "core" day too. You can add that in wherever or put a whole day aside for it.

i am always training back and legs together, it all relvant to TOTAL workout volume, i used to train chest back legs and delts in one workout, a full body workout i gained the most i ever did off of that

1 set 20 reps squats
2 set bench
2 set barbell rows
2 set military press

.

Originally Posted by HardTrainer

i am always training back and legs together, it all relvant to TOTAL workout volume, i used to train chest back legs and delts in one workout, a full body workout i gained the most i ever did off of that

1 set 20 reps squats
2 set bench
2 set barbell rows
2 set military press

.

Really... what made you stop using that routine if it worked so well? No direct tri or bi exercises?

Originally Posted by HardTrainer

Squats 2 x 8-10
Leg Extentions 2 x 8-10

The only thing I would change is do 4 sets of squats and no leg extentions.

Originally Posted by Doublebase

Really... what made you stop using that routine if it worked so well? No direct tri or bi exercises?

i used that routine for 10 weeks, i cycle all my routines for around ten weeks then take a week off then do another one but all are low volume, i am using the highest volume i have ever used now 4-6 sets of so for large muscle groups (2-4 for small) to see what happens, although after 3 weeks in i arnt that impressed.