My Tricep, delt, chest routine(would like some advice)

YSK · 12-02-2005, 07:36 PM

So ive been weightlifting for about a year and a half, and prior to this i never had a set routine, i would just work whatever i didnt work out previous days. Anyways just so i may have some reassurance that im on the right track heres my routine( is that what its called) for Saturday:

Chest:
3x7-10 reps DB press
2x7-10 reps Incline DB press
2x6-8 reps CG bench press OR 3x8-10 reps of Cable Crosses

Triceps
3x8-10 reps of Skullcrushers
2x7-10 reps cable pulldowns

Delt
3x6-8 reps Arnold Presses
2x7-10 reps front press and same for back press
2x7-10 reps lateral raises.

I've never really set up a routine before, but i figure making one up is the better way to go, so dont bash me or anything, well u can if u want but I'd really appreciate comments on what to adjust, reduce, increase on my routine.

**CowPimp** · 12-04-2005, 09:00 AM

Looks reasonable enough to me.

MWpro · 12-04-2005, 11:14 AM

Personally, I would do the delt stuff before the tricep stuff, as overhead pressing uses your triceps--don't want them to be fatigued.

Thermal2 · 12-04-2005, 11:25 AM

Quote:

Originally Posted by MWpro

Personally, I would do the delt stuff before the tricep stuff, as overhead pressing uses your triceps--don't want them to be fatigued.

Looks good. Just make sure the Intensity is there!!

YSK · 12-04-2005, 01:16 PM

Thanks for the feedback.

Prodigy · 12-04-2005, 01:22 PM

Just one comment, CG bench press is primarily a tricep excersize. You may want to do Flyes or something instead of that, and put that in your tricep excersize (if you think you need it, I only do 2 tricep excersizes, 3 may be too much so you might want to just eliminate one....keep skullcrushers they're great).

Looks good though.

lnvanry · 12-04-2005, 02:44 PM

Quote:

Originally Posted by MWpro

Personally, I would do the delt stuff before the tricep stuff, as overhead pressing uses your triceps--don't want them to be fatigued.

Good advice. Arnold presses are garbage IMO...your already doing sets of presses try some upright rows or maybe something to hit your rear delts

**CowPimp** · 12-04-2005, 04:31 PM

Quote:

Originally Posted by Prodigy

Just one comment, CG bench press is primarily a tricep excersize. You may want to do Flyes or something instead of that, and put that in your tricep excersize (if you think you need it, I only do 2 tricep excersizes, 3 may be too much so you might want to just eliminate one....keep skullcrushers they're great).

Looks good though.

This is why I deem classifying multi-joint movements by body part nonsense. A close grip bench press works all the same muscles as a regular bench press. The only difference is that there is a larger range of motion, and the horizontal adduciton component is virtually eliminated. However, by the same token, the range of motion that shoulder flexion occurs through is greater.

TJ Cline · 12-04-2005, 08:51 PM

Quote:

Originally Posted by YSK

So ive been weightlifting for about a year and a half, and prior to this i never had a set routine, i would just work whatever i didnt work out previous days. Anyways just so i may have some reassurance that im on the right track heres my routine( is that what its called) for Saturday:

Chest:
3x7-10 reps DB press
2x7-10 reps Incline DB press
2x6-8 reps CG bench press ( this is a triceps exercise, so if you do this in your workout you are doing only 5 sets of chest and then doing 7 sets of triceps) OR 3x8-10 reps of Cable Crosses

Triceps
3x8-10 reps of Skullcrushers
2x7-10 reps cable pulldowns

Delt.....do after chest and before triceps
3x6-8 reps Arnold Presses
2x7-10 reps front press and same for back press....back press???
2x7-10 reps lateral raises.

I've never really set up a routine before, but i figure making one up is the better way to go, so dont bash me or anything, well u can if u want but I'd really appreciate comments on what to adjust, reduce, increase on my routine.

If these muscles are being trained only once a week then you need more volume.

YSK · 12-04-2005, 10:19 PM

No All those get hit twice a week. Back press, i think thats it, its where you take the bench press bar and press it behind the head upwards...

PWGriffin · 12-04-2005, 11:00 PM

Quote:

Originally Posted by YSK

No All those get hit twice a week. Back press, i think thats it, its where you take the bench press bar and press it behind the head upwards...

That's military press, I don't do those behind the neck either...I like in front of the neck military presses...and I love ARNOLD presses, they aren't garbage!! Ur moving the weight alot farther than just a standard military press, and anything arnold does is GOLD!!!

12-02-2005, 07:36 PM	#1
YSK Registered User Join Date: Aug 2005 Posts: 251	My Tricep, delt, chest routine(would like some advice) So ive been weightlifting for about a year and a half, and prior to this i never had a set routine, i would just work whatever i didnt work out previous days. Anyways just so i may have some reassurance that im on the right track heres my routine( is that what its called) for Saturday: Chest: 3x7-10 reps DB press 2x7-10 reps Incline DB press 2x6-8 reps CG bench press OR 3x8-10 reps of Cable Crosses Triceps 3x8-10 reps of Skullcrushers 2x7-10 reps cable pulldowns Delt 3x6-8 reps Arnold Presses 2x7-10 reps front press and same for back press 2x7-10 reps lateral raises. I've never really set up a routine before, but i figure making one up is the better way to go, so dont bash me or anything, well u can if u want but I'd really appreciate comments on what to adjust, reduce, increase on my routine.
YSK Registered User Join Date: Aug 2005 Posts: 251	Max Bench: 260 Weight: 203 Height: 5 10 and then some

12-04-2005, 09:00 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Looks reasonable enough to me.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-04-2005, 11:14 AM	#3
MWpro Registered User Join Date: Aug 2004 Posts: 876	Personally, I would do the delt stuff before the tricep stuff, as overhead pressing uses your triceps--don't want them to be fatigued.
MWpro Registered User Join Date: Aug 2004 Posts: 876

12-04-2005, 01:16 PM	#5
YSK Registered User Join Date: Aug 2005 Posts: 251	Thanks for the feedback.
YSK Registered User Join Date: Aug 2005 Posts: 251	Max Bench: 260 Weight: 203 Height: 5 10 and then some

12-04-2005, 10:19 PM	#10
YSK Registered User Join Date: Aug 2005 Posts: 251	No All those get hit twice a week. Back press, i think thats it, its where you take the bench press bar and press it behind the head upwards...
YSK Registered User Join Date: Aug 2005 Posts: 251	Max Bench: 260 Weight: 203 Height: 5 10 and then some

12-04-2005, 01:22 PM	#6
Prodigy Registered User Join Date: Nov 2005 Location: Ontario, Canada Posts: 52	Just one comment, CG bench press is primarily a tricep excersize. You may want to do Flyes or something instead of that, and put that in your tricep excersize (if you think you need it, I only do 2 tricep excersizes, 3 may be too much so you might want to just eliminate one....keep skullcrushers they're great). Looks good though.

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