hows this routine look?

swordfish · 08-07-2005, 11:59 AM

day 1- shoulders

seated mil. press- 4x6-10
upright rows- 3x8-10
rear raises- 3x10
front raises 3x8-10
shrugs- 3x12

day 2- thighs/calves

leg ext(warm up) 2x25
squats- 5x8-12
hack squats- 3x8-10
leg press- 3 sets , 20,15, 10
stiff deads or leg curls- 3x12
seated leg curls- 4x10-12
seated raises- 3x12-15
standing raise- 3x15

day 3- chest/ bis

flat bb bench- 4x6-10
inc. bb - 3x8-10
flat flyes- 3x10

bb curls- 3x8-10
db curls- 3x8-10
db preacher or con. - 2x10

day 4 back/tris

deads-4x6-8
bb rows- 3x8-10
pullups 5x8
db rows or t bar rows- 3x6-8

skull crushers- 3x6-8
dips 3x8 (weighted)
2 arm ext or pushdowns- 3x8-10

abs are done day 1 and day 3 with 3 sets of 25 crunches, and oblique crunches. does this look ok???

**CowPimp** · 08-07-2005, 01:14 PM

That's pretty high volume. Just make sure you're stopping shy of failure by multiple repetitions. I would avoid hitting failure completely.

I personally prefer a much lower volume approach, but as long as you can finish these workouts within a reasonable amount of time, go right ahead. I would suggest trying not to go too far beyond an hour for the actual lifting portion of the workout to prevent the rise of catabolic hormones.

Tough Old Man · 08-07-2005, 02:39 PM

I'd take the Bl's and add them to back day. then take the tri's and add them to shoulder day. They way you have it now tri's the day after Chest, Your working tri's back to back days. When you do chest you are working your Tri's . So separate it someway. Volume doesn't bother me and it's what works for you.

Tough

08-07-2005, 11:59 AM	#1
swordfish Registered User Join Date: Aug 2003 Location: Oregon Posts: 500	hows this routine look? day 1- shoulders seated mil. press- 4x6-10 upright rows- 3x8-10 rear raises- 3x10 front raises 3x8-10 shrugs- 3x12 day 2- thighs/calves leg ext(warm up) 2x25 squats- 5x8-12 hack squats- 3x8-10 leg press- 3 sets , 20,15, 10 stiff deads or leg curls- 3x12 seated leg curls- 4x10-12 seated raises- 3x12-15 standing raise- 3x15 day 3- chest/ bis flat bb bench- 4x6-10 inc. bb - 3x8-10 flat flyes- 3x10 bb curls- 3x8-10 db curls- 3x8-10 db preacher or con. - 2x10 day 4 back/tris deads-4x6-8 bb rows- 3x8-10 pullups 5x8 db rows or t bar rows- 3x6-8 skull crushers- 3x6-8 dips 3x8 (weighted) 2 arm ext or pushdowns- 3x8-10 abs are done day 1 and day 3 with 3 sets of 25 crunches, and oblique crunches. does this look ok???

08-07-2005, 01:14 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	That's pretty high volume. Just make sure you're stopping shy of failure by multiple repetitions. I would avoid hitting failure completely. I personally prefer a much lower volume approach, but as long as you can finish these workouts within a reasonable amount of time, go right ahead. I would suggest trying not to go too far beyond an hour for the actual lifting portion of the workout to prevent the rise of catabolic hormones.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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08-07-2005, 02:39 PM	#3
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	I'd take the Bl's and add them to back day. then take the tri's and add them to shoulder day. They way you have it now tri's the day after Chest, Your working tri's back to back days. When you do chest you are working your Tri's . So separate it someway. Volume doesn't bother me and it's what works for you. Tough