Final Routine/Split

kenwood · 11-23-2005, 05:37 PM

oK i'm gonna start this workout next mon. is this an ok one?
MONDAY: chest/shoulders/triceps
chest:bb benchpress 4x 5-6
incline 3x8-10
chest fly's 3x8-10
Shoulders:clean&press 3x5-6
military press 2x5-6
Triceps:cg benchpress 3x6-8
dips 3x10

TUESDAY: off

Wednesday: legs
squats 4x5-6
lunges 2x6-8 (alternating them with leg press)
leg ext. 3x6-8
leg curls 3x6-8
calf raises 3x8-10

tuesday: off

Friday: back/biceps/forearms
Back:deadlifts 5x5-6
bentover rows 4x6-8
wg chin ups 3xFailure
Biceps: pullups 3xfailure
alternating db curls 3x8
Forearms:wrist curls 3x6-8
rev. curls 3x6-8

can add more volume on anything or is this good?

Squaggleboggin · 11-23-2005, 05:39 PM

Compound movements, God damn it! COMPOUND MOVEMENTS!

Ahem. Give it a try.

kenwood · 11-23-2005, 05:43 PM

i tried to put as many compound movements in it

Squaggleboggin · 11-23-2005, 06:09 PM

Just kidding. It was a reflex. It's just that you have some isolation movements, which makes me unhappy (

). However, it has many compound movements, which makes me happy (

). Good job. Realistically though, you only need like six or seven exercises if they're compound.

kenwood · 11-23-2005, 06:26 PM

can i add more volume on anything? i mean sets or reps?

Squaggleboggin · 11-23-2005, 06:29 PM

Why do you want to? All it does is take longer IMO. If you're going for strength, do low volume and high intensity. It's all you need. I only do fifteen reps per exercise including warming up and I've come a long way.

camarosuper6 · 11-23-2005, 08:53 PM

My gosh.... why start so high in terms of volume. Why not start low and if needed slowly move your way up... your starting backwards IMO.

Start with doing no more than 4 sets per bodypart, compound movements with a rep range from 4-8 to failure. One major/one minor BP per workout.. no more than maybe 3, 4 times a week MAX.

You will gain much more strength, mass from that kind of program than this arnold routine nonsense bruh...

gogo · 11-23-2005, 11:29 PM

prolly stupid question but im fairly new, so what are considered compound movements?

**CowPimp** · 11-24-2005, 12:38 AM

Quote:

Originally Posted by camarosuper6

My gosh.... why start so high in terms of volume. Why not start low and if needed slowly move your way up... your starting backwards IMO.

Start with doing no more than 4 sets per bodypart, compound movements with a rep range from 4-8 to failure. One major/one minor BP per workout.. no more than maybe 3, 4 times a week MAX.

You will gain much more strength, mass from that kind of program than this arnold routine nonsense bruh...

I tend to agree. It's better to start low so that you have somewhere to move to. However, your routine still looks reasonable in my opinion. Nonetheless, there are things I would change:

On push day, remove the redundancies. Why do clean and presses followed by overhead presses? Really that is unecessary. Just stick to the clean and presses. Also, do you really need flat, incline, and CG bench presses? Just cut out the CG bench presses and leave the dips.

Generally, your exercise order should look like this: power/strength movements, compound movements for hypertrophy/accessory work, then isolation movements for hypertrophy. So, for example, the order on push day would be (With my redundancy changes made): clean & press, bench press, incline press, dips, then flys.

On pull day, cut out the forearm crap. Wrist curls aren't really going to do shit for you at this stage in the game. If you want to do anything, do some shrugs with a pronated grip or some farmer's walks to train your grip strength.

TheCurse · 11-24-2005, 12:50 AM

Quote:

Originally Posted by kenwood

oK i'm gonna start this workout next mon. is this an ok one?
MONDAY: chest/shoulders/triceps
chest:

bb benchpress 4x 6-8
incline DB 3x8-10
chest fly's (sometimes flat, sometines incline) 3x8-10
lateral raises 3x8-10
Triceps:cg benchpress 3x6-8
Skullcrushers 3x10

TUESDAY: off

Wednesday: legs
squats 3x8-10 (deads every other week)
lunges 2x6-8 (alternating them with leg press)
leg ext. 3x6-8
leg curls 3x6-8
calf raises 3x8-10

thurs : off

Friday: back/biceps

wg chin ups 2x8
pullups 2x8
one arm dumbell row 3x8
bentover rows 4x6-8
cambered bar curls 3x8
alternating db curls 3x8

can add more volume on anything or is this good?

i changed it to something like what i do now. that would be my suggestion and since im omniscient you will obey.

11-23-2005, 05:37 PM	#1
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	Final Routine/Split oK i'm gonna start this workout next mon. is this an ok one? MONDAY: chest/shoulders/triceps chest:bb benchpress 4x 5-6 incline 3x8-10 chest fly's 3x8-10 Shoulders:clean&press 3x5-6 military press 2x5-6 Triceps:cg benchpress 3x6-8 dips 3x10 TUESDAY: off Wednesday: legs squats 4x5-6 lunges 2x6-8 (alternating them with leg press) leg ext. 3x6-8 leg curls 3x6-8 calf raises 3x8-10 tuesday: off Friday: back/biceps/forearms Back:deadlifts 5x5-6 bentover rows 4x6-8 wg chin ups 3xFailure Biceps: pullups 3xfailure alternating db curls 3x8 Forearms:wrist curls 3x6-8 rev. curls 3x6-8 can add more volume on anything or is this good? Last edited by kenwood : 11-23-2005 at 06:29 PM.

11-23-2005, 05:39 PM	#2
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Compound movements, God damn it! COMPOUND MOVEMENTS! Ahem. Give it a try.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-23-2005, 06:09 PM	#4
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Just kidding. It was a reflex. It's just that you have some isolation movements, which makes me unhappy (). However, it has many compound movements, which makes me happy (). Good job. Realistically though, you only need like six or seven exercises if they're compound.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-23-2005, 06:29 PM	#6
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Why do you want to? All it does is take longer IMO. If you're going for strength, do low volume and high intensity. It's all you need. I only do fifteen reps per exercise including warming up and I've come a long way.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

11-23-2005, 08:53 PM	#7
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	My gosh.... why start so high in terms of volume. Why not start low and if needed slowly move your way up... your starting backwards IMO. Start with doing no more than 4 sets per bodypart, compound movements with a rep range from 4-8 to failure. One major/one minor BP per workout.. no more than maybe 3, 4 times a week MAX. You will gain much more strength, mass from that kind of program than this arnold routine nonsense bruh...
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

11-23-2005, 05:43 PM	#3
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	i tried to put as many compound movements in it

11-23-2005, 06:26 PM	#5
kenwood Member Join Date: Apr 2005 Posts: 4,878 Photos: 1	can i add more volume on anything? i mean sets or reps?

11-23-2005, 11:29 PM	#8
gogo Registered User Join Date: Apr 2005 Posts: 169 Photos: 5	prolly stupid question but im fairly new, so what are considered compound movements?

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