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Thread: New routine

  1. 07-13-2005, 11:31 PM #1
    michael74737
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    New routine

    Current:

    --Monday--
    Back+Biceps
    Wide grip chin-ups (3 sets)
    lateral pulls downs (5 sets)
    lateral pull downs behind back (3-4 sets)
    seated rows (5sets)
    standing decline row (3sets)
    Vertical rows (not sure if its called this)(2 sets)
    Dumbell Curls (2sets)
    Barbell curls (2set)

    --Tuesday--
    Off Day

    --Wed--
    Chest+Shoulder+Tri

    Incline dumbell benchpress (2 sets)
    Incline becnhpress (2-3sets)
    Flat benchpress (5-6 sets)
    Decline (3-4 sets)
    Flys (2-3 sets)
    Shoulder press (3-4sets)
    Side dumbell raises (1-2sets)
    Tricep extensions seated (2sets)
    Standing vertical tricep extension (2-3sts)

    --Thurs--
    Abs

    Vertical Leg Lifts+Knee ups (combo)(2-3sets)
    Leg lifts (2 sets)
    Ab Crunches (2 sets)
    Decline Sit-Ups (1set)
    Decline Sit-Ups+20Lbs resistance (1set)
    Bicycles (1set)

    --Friday--
    Off Day

    --Saturday--
    Legs

    Leg Press (4sets)
    Leg Extensions (2-3sets)
    Leg Curls (2sets)
    Seated Leg Curls (2sets)
    Leg Abductor outer (3sets)
    Leg Abductor inner(3sets)
    Seated Calve lifts (5 sets)

    --Sunday--
    Off Day

    This rutine has been pretty good but id like to try something new. What do you guys recomend and why?

    note: Each workout day lasts no more than 55mins
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  3. 07-13-2005, 11:36 PM #2
    ihateschoolmt
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    --Monday--
    Back+Biceps
    Deadlifts 4 sets
    bent over rows 3 sets
    Wide grip chin-ups (3 sets)
    Dumbell Curls (2sets)
    Barbell curls (2set)

    --Tuesday--
    Off Day

    --Wed--
    Chest+Shoulder+Tri

    Incline dumbell benchpress (2 sets)
    Flat benchpress (3 sets)
    Flys (2 sets)
    Shoulder press (3-4sets)
    Side dumbell raises (1-2sets)
    skull crusher 3 sets
    Tricep extensions seated (2sets)


    --Thurs--
    Abs

    Vertical Leg Lifts+Knee ups (combo)(2-3sets)
    Leg lifts (2 sets)
    Ab Crunches (2 sets)
    Decline Sit-Ups (1set)
    Decline Sit-Ups+20Lbs resistance (1set)
    Bicycles (1set)

    --Friday--
    Off Day

    --Saturday--
    Legs
    SQUATS 4-5 sets
    Leg Press (3sets)
    Leg Extensions (2 sets)
    Leg Curls (2sets)
    Seated Calve lifts (5 sets)

    --Sunday--
    Off Day
    You need more intenisity and way less volume. There is an edited routine.
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  4. 07-13-2005, 11:44 PM #3
    michael74737
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    Im sorry im not familiar with the volume and intensity terminology.
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  5. 07-13-2005, 11:48 PM #4
    ihateschoolmt
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    Quote Originally Posted by michael74737
    Im sorry im not familiar with the volume and intensity terminology.
    Volume is how many sets you are doing, so high volume is a lot of sets per work out. Intensity is just how hard you work out. To increase intenisity you can have shorter rests inbetween sets or slow down the tempo (how fast you preform the exercise) or you can just force your self to get one more rep.
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  6. 07-13-2005, 11:48 PM #5
    TJ Cline
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    Quote Originally Posted by michael74737
    Current:

    --Monday--
    Back+Biceps
    Wide grip chin-ups (3 sets)
    lateral pulls downs (3 sets)
    Never do any behind the neck pull downs or presses!
    seated rows (4sets)DB rows would be better


    Dumb-ell Curls (3 sets)
    Barbell curls (2 set)

    --Tuesday--
    Off Day

    --Wed--
    Chest+Shoulder+Tri

    Incline dumbbell bench press (4 sets)

    Flat bench press (4 sets)

    Flys (2 sets)

    Shoulder press (4 sets)
    Side dumbbell raises (3 sets)
    Triceps extensions seated (3 sets)
    Standing vertical triceps extension (2-3sets)
    barbell shrugs 3-4 sets
    --Thurs--
    Abs

    Vertical Leg Lifts+Knee ups (combo)(2-3sets)
    Leg lifts (2 sets)
    Ab Crunches (2 sets)
    Decline Sit-Ups (1set)
    Decline Sit-Ups+20Lbs resistance (1set)
    Bicycles (1set)

    --Friday--
    Off Day

    --Saturday--
    Legs

    squats (4sets)
    Leg Extensions (2-3sets)
    Leg Curls (2sets)
    Seated Leg Curls (2sets)

    Standing Calve lifts (5 sets)

    --Sunday--
    Off Day

    This routine has been pretty good but id like to try something new. What do you guys recommend and why?

    note: Each workout day lasts no more than 55mins
    Made some changes...
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com
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  7. 07-13-2005, 11:51 PM #6
    michael74737
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    Ill take your word for it but how is doing stuff behind ur neck not good.
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  8. 07-13-2005, 11:55 PM #7
    TJ Cline
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    Quote Originally Posted by michael74737
    ill take ur word for it but whats the reason behind not oding anything behind ur back?
    When you type out your post hit spell check.....it will help people understand you better....There is no reason to do presses or pull ups/pull downs behind the neck. All it will do is damage your shoulders.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com
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