Thread: My Routine

Sorry but I don't like any of it.

I think it kind of sucks actually. You have no freeweight leg movements, and no freeweight pressing movements. Fuck the smitch machine. You don't need to be using it that much. The occasional movement with a smitch machine is okay, but you overuse it. Check out my templates for designing effective splits:

Designing a Split Routine

If you prefer full body workouts, then try this one:

Designing a Full Body Routine

I use the smith for lack of a training partner...with the smith I can max out on each set and lift heavier then lifting free alone.

dude thats like a routine for someone whos training for special olympics... get a real routine man.

Originally Posted by ExiledX66

I use the smith for lack of a training partner...with the smith I can max out on each set and lift heavier then lifting free alone.

I also train without a partner, and I train HIT style. Sometimes the barbell gets stuck on my chest when doing bench press, but there are ways around it. I just do a situp. You could also press with dumbbells instead, or do it in an adjustable power rack. You could also ask someone to spot you. All the other exercises you should be able to do without much of an issue.

Cowpimp, I read your templates, and the only difference I See between my routine and what you posted was the difference in portions of the body worked per day.
If you dont mind, how would you change my routine to improve it.

The format above if pretty much what I used my entire life...even when I was training in high school wrestling. when I was 17 I weighed 168 and put up 300 pounds benching training that way. Iam 21 now, and looking to get some serious strength back again.

I wanted to add too that I've been doing two sets of static contractions on the bench with the smith machine before each set. 4 sets in high position with 300+lbs, and 4sets in the lower weak position with about 205 lbs. I hold each rep for 10 seconds. I have not been doing this long enough to see any effective results, but opinions on that I'd want the hear.

Originally Posted by CowPimp

I think it kind of sucks actually.

It is beyond sucking





Read the online journals and training threads to get some idea of how to work out

I've reviewed it and taken another shot at building it. Heres the new one.

Mon- Legs, Lower Back
Squats 4x6-12
stiffleg deads 4x6-12
lat pull downs cable-sets of 10 with decreasing weight until no more weight..no breaks
T-bar rows 4x6-12

Wed- chest, triceps
Bench 4-5x4-12
flys 4x4-10
closegripbench 3x4-10
skull crush 3x4-10

Fri Upper back Biceps Shoulders
Milt Press 4x6-12
shrugs 3-max out w/heavy as possible
upright rows- 3x4-10
seated dumbell curls 3x4-10

All done inverted pyramid with heavy as possible weight...sit ups and pull ups scattered throughout.
Static contractions done as warm up for some exercises...these really build a sweat

Originally Posted by ExiledX66

I've reviewed it and taken another shot at building it. Heres the new one.

Mon- Legs, Lower Back
Squats 4x6-12
stiffleg deads 4x6-12
lat pull downs cable-sets of 10 with decreasing weight until no more weight..no breaks
T-bar rows 4x6-12

Wed- chest, triceps
Bench 4-5x4-12
flys 4x4-10
closegripbench 3x4-10
skull crush 3x4-10

Fri Upper back Biceps Shoulders
Milt Press 4x6-12
shrugs 3-max out w/heavy as possible
upright rows- 3x4-10
seated dumbell curls 3x4-10

All done inverted pyramid with heavy as possible weight...sit ups and pull ups scattered throughout.
Static contractions done as warm up for some exercises...these really build a sweat

I think it's a bad idea to work your back and legs together if you want to do a split routine. Why don't you throw your isolation arm work, or possibly even shoulder work, on leg day?

Also, for reference, lat pulldowns and TBar rows are not lower back exercises. They hit your rhombois, lats, lower/middle traps, rear delts, bicep, and probably some smaller supportive musculature between the two of them. Certainly, TBar rows require your lower back as a stabilizer muscle, but it isn't involved in actually moving the weight.

Here is how I would do it using the same exercises:

Legs, Arms:
Squats
SLDLs
Skullcrushers
Seated Curls

Push:
Bench Press
CG Bench Press
Military Press
Flys

Pull:
TBar Rows
Lat Pulldowns
Upright Rows
Shrugs

Originally Posted by ExiledX66

I use the smith for lack of a training partner...with the smith I can max out on each set and lift heavier then lifting free alone.

Lame excuse. I max out, train alone and use free weights. I know my limits and don't exceed it unless I ask sometime to spot me.

your right about the upper-lower back thing, oversight on my part.

I appreciate your revision, if you dont mind explaining, why the division based on push pull rather than body part, and why the separation of legs and back...
I trust you've got a lot more experience than me so the info would be appreciated.