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My Routine
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Thread: My Routine
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08-14-2005, 07:31 PM #1Registered User
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My Routine
Monday
Chest & Tricep's 3 sets each
Flat Bench
Incline Bench
Fly's
Skull Crushers
Dips
Cable Pushdowns
Cross Arms (cables)
DB Kick Back's
Pec Deck Machine
Tuesday
Legs & Ab's 3 sets each
Squat
Leg Extensions
Quad Extensions
Hamstiring Curls
Seated Calf Raises
Decline Sit Up's
Ab Roller
Leg Raises
Wednesday
Shoulders & Biceps 3 sets each
Seated DB Press
Front Arm Lifts
Side Arm Lifts
Shrugs
Machine Pull Downs
Seated Curls
Preacher Curl
Hammer Curls
Machine Curls
Thursday i go back to my chest and tricep workout and Friday to Shoulder and Bicep workout. Sat and Sun off. I started 1 year ago with this same workout and its been working out great for me.
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08-14-2005, 07:37 PM #2Senior Member ELITE MEMBER
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08-14-2005, 07:50 PM #3Registered User
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Should i do more sets and less exercises? I am trying to build strength.
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08-14-2005, 07:53 PM #4Senior Member ELITE MEMBER
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For strength you want to do mostly compound exercises with low reps and higher sets. Build your routine around variations of squats deadlifts bench and maybe hang cleans.
Originally Posted by buffguy82
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08-14-2005, 08:03 PM #5Functional Lifting = Life
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Here's a suggested routine (mine). Even if you don't follow it exactly, using the 3x2 method has given me very good results IMO. Here it is:
Day One: Clean and Presses 3x3 (85), 3x2 (160); Stiff-Legged Deadliftss 3x3 (135), 3z2 (260); Bicycles 3x20 (each side); Chin Ups 3x2 (negatives)
Day Two: Off
Day Three: Deadlifts 3x3 (185), 3x2 (375); BB Benches 3x3 (95), 3x2 (190)
Day Four: Off
Day Five: Squats 3x3 (135), 3x2 (275); Farmers’ Walks 3x1 (230); Pull Ups 3x2 (negs)
Day Six: Off
Day Seven: Off
It's based on compound movements, uses high intensity, maximal weights, and low volume. Plus each workout takes about 20-30 minutes at the most.Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal
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08-14-2005, 08:08 PM #6Registered User
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thanks! I will give it a shot + i need a new workout routine for a change.
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08-14-2005, 09:57 PM #7Functional Lifting = Life
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You're welcome. PM me if you have any questions about it, or if you want to tell me how you're progressing.
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal
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08-15-2005, 01:11 AM #8Fueled by Testosterone MODERATOR
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Looks like a pretty good routine to me. The only thing I might change is to replace one of the pullup movements with a rowing movement. Other than that, I like that routine. It looks like mine.
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