Routine Check

**shiznit2169** · 01-07-2006, 03:04 PM

I posted this in my journal but i dont know if anyone reads it so i decided to post here and get some feedback. I used cowpimp's template to put together a routine and it took me a while to get it all together so hopefully i did well.

For those who haven't seen cowpimp's template, it is here Designing a Split Routine

New Routine

I am going to go with a 3 day split in one week. It will look like this.

Week A: (1)Push - (1)Legs - (1)Pull
Week B: (2)Legs - (2)Push - (1)Legs
Week C: (2)Pull - (2)Legs - (1)Push
Week D: (1)Legs - (1)Pull - (2)Legs

Repeat

Note: Legs (1) = Quad Dominant (2) = Hamstring Dominant
Push (1) = Chest Dominant (2) = Delts Dominant
Pull (1) = Back workout 1 (2) = Back Workout 2

Push = Chest, Anterior & Lateral Delts, Triceps
Pull = Back, Posterior Delts, Biceps
Legs = Quads, Hams, Calves, Abs (if necessary)

Quad Dominant Day

Back Squat
Leg Press / Front Squat
Leg Extension
Calves
Abs

Note: / = Alternate every workout

Hamstring Dominant Day

Deadlifts
SLDL's
Leg Curls
Calves
Abs

Chest Dominant Day

Flat Bench Press
Incline bench Press
Flyes
Seated DB Press (light)
Face Pulls
Triceps

Deltoids Dominant Day

BB Overhead Press
Frontal Raise
Lateral Raise
Dips
Reverse Flyes
Triceps

Back Workout 1

BB Bentover Row
Cable Row
Pullups
Chinups
Biceps

Back Workout 2

DB Row
T-Bar Row
Pulldowns
Shrugs
Biceps

As far as the sets and reps - this only applies to major compound exercises

I will perform 2 warmup sets followed by
4 heavy sets
1) 6-8 reps
2) 4-6 reps
3) 2-4 reps
4) 1-2 reps
1 light set (6-12 reps)
superset with an isolation exercise

Since i lift alone, this only applies to exercises i can go to complete failure without a spotter.

For example, if i were doing Quad dominant day, i would do backsquats as listed above and then superset with leg extensions to complete failure at the end of step 4. Once completed, i will do other exercises as straight sets as followed.

If you still dont understand, it goes like this

(This is just an example)

45 x 8
95 x 8 (both warmup sets)

Set 1: 135 x 6-8
Set 2: 175 x 4-6
Set 3: 225 x 2-4
Set 4: 245 x 1-2

Light Set: 135 x 6-12
Superset with Leg Extension immediately until complete failure

That is completed .. then i proceed to do other exercises as normal straight sets with lower volume. This also applies to other lifts when necessary such as bench press, deadlifts and so forth. Bicep, Tricep and Ab work will only be 1-2 sets of any exercise i feel like doing. I will experiment it and see how it goes.

Please feel free to critique anything about this routine. I would appreciate your suggestions and feedback. Thanks.

**shiznit2169** · 01-07-2006, 04:16 PM

Also, i've never done rack deads before and im wondering how high the pins should be set. What is the purpose of it?

**kenwood** · 01-07-2006, 04:22 PM

what the diff. from rack and floor deads? j.w

**shiznit2169** · 01-07-2006, 04:29 PM

Deadlift

http://www.exrx.net/WeightExercises/...BDeadlift.html

Rack Deadlift is something like this

http://i.b5z.net/i/u/230085/i/CTG_80...lift_1_ezr.jpg

I've never done it before and i need an expert's advice on how to do these because i want to incorporate it in my routine

**MyK** · 01-07-2006, 04:29 PM

its easier to add/remove weight!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

**P-funk** · 01-07-2006, 04:34 PM

Week A: (1)Push - (1)Legs - (1)Pull
Week B: (2)Legs - (2)Push - (1)Legs
Week C: (2)Pull - (2)Legs - (1)Push
Week D: (1)Legs - (1)Pull - (2)Legs

Without even looking at the routine I would ask this first....Why are you choosing to break the weeks up like that? The balance is all off because every other week you either push (and don't pull) or pull adn don't push. How can you balance your posterior and anterior joint actions and get an even amount of volume between the working muscles like that? That right there would throw the whole thing off IMO.

**shiznit2169** · 01-07-2006, 04:42 PM

Originally Posted by P-funk

Without even looking at the routine I would ask this first....Why are you choosing to break the weeks up like that? The balance is all off because every other week you either push (and don't pull) or pull adn don't push. How can you balance your posterior and anterior joint actions and get an even amount of volume between the working muscles like that? That right there would throw the whole thing off IMO.

how do you suggest i break it up?

**P-funk** · 01-07-2006, 04:43 PM

day1- push
day2- legs
day3- pull

nice and simple. no need to try and do something fancy.

**shiznit2169** · 01-07-2006, 04:44 PM

funk

look at the whole routine first and see if it makes sense rather than just looking at that part. I dont know if its correct but please give me any feedback.

**TJ Cline** · 01-07-2006, 04:50 PM

I don't like it.

**shiznit2169** · 01-07-2006, 04:51 PM

Originally Posted by ForemanRules

I don't like it.

ok? keep going, what dont u like about it?

**TJ Cline** · 01-07-2006, 04:57 PM

I have my reasons.

**CowPimp** · 01-07-2006, 05:00 PM

I agree with P. I think you should just stick with a push-pull-legs split or an upper-lower split. Balance of antagonist muscle groups is key in preventing injuries.

**P-funk** · 01-07-2006, 05:01 PM

Originally Posted by shiznit2169

funk

look at the whole routine first and see if it makes sense rather than just looking at that part. I dont know if its correct but please give me any feedback.

just looking at the split break up I am saying it looks off. Fix that to something more balanced.

**shiznit2169** · 01-07-2006, 05:03 PM

So if i stick to the push-pull-leg split (which i want to)

How do i incorporate all those exercises i listed for each category (chest, legs, delts .. etc)

I'm not exactly sure which is the best way to set it up so i can use all of them while keeping the volume/frequency in order to make sure i am targeting all parts equally.

**CowPimp** · 01-07-2006, 05:03 PM

Originally Posted by P-funk

just looking at the split break up I am saying it looks off. Fix that to something more balanced.

Indeed. Only once every 4 weeks will you be giving sufficient time to your vertical pressing movements.

**shiznit2169** · 01-07-2006, 05:06 PM

ok i see where i messed up and understand the problem. I guess i didn't write it down correctly the way it was intended to be and now all this confusion is really pissing me off since i spent an hour figuring out how i wanted to do this and it all goes to waste.

Does anyone have a push-pull-leg routine i can look at to give me some ideas? That way i wont mess up the next time i write out my routine.

**TJ Cline** · 01-07-2006, 05:06 PM

Originally Posted by CowPimp

I agree with P. I think you should just stick with a push-pull-legs split or an upper-lower split. Balance of antagonist muscle groups is key in preventing injuries.

**P-funk** · 01-07-2006, 05:08 PM

Originally Posted by shiznit2169

ok i see where i messed up and understand the problem. I guess i didn't write it down correctly the way it was intended to be and now all this confusion is really pissing me off since i spent an hour figuring out how i wanted to do this and it all goes to waste.

Does anyone have a push-pull-leg routine i can look at to give me some ideas? That way i wont mess up the next time i write out my routine.

one of my old journals has a few of them.

what are you scared of messing up? All you have to do is plug in exercises and set up the loading scheme. It looks like you can already do that.

**shiznit2169** · 01-07-2006, 05:11 PM

But the thing is, i've seen you guys talk about having a Quad Dominant day and then a Hamstring Dominant day whereas you will also have one day where you focus on chest (doing bench press) and the next workout you focus on delts (doing overhead BB press). This is where i was getting the idea from and i wasnt exactly sure how to set it up which is why i set it up like that.

**shiznit2169** · 01-07-2006, 05:13 PM

i will write up another routine in a few minutes if i can before the pats game

**P-funk** · 01-07-2006, 05:14 PM

Originally Posted by shiznit2169

But the thing is, i've seen you guys talk about having a Quad Dominant day and then a Hamstring Dominant day whereas you will also have one day where you focus on chest (doing bench press) and the next workout you focus on delts (doing overhead BB press). This is where i was getting the idea from and i wasnt exactly sure how to set it up which is why i set it up like that.

yea, but some of that stuff will pertain to a four day split more...ie one day quad dom., one day hip dom, one day vertical push/pull, one day horizontal push/pull.

If you are going total body you need to break apart the workout and the workload a little differently. I just posted this at another board. Maybe it will help you:

Total body workouts can take on a lot of different dynamics then just work on body part till you kill it at the begning of the workout and then everything else takes a back page.

The most important thing is how you break up the intensity and the work load over the week. If you aren't typically used to training this frequent (ie, you usually train like a bodybuilder) then you may be missing out on a chance to grow or improve since metabolic recovery has already taken place with in 48hrs. To add to that, the more frequent times you work out your body will adapt and become more effecient at frequent training sessions. This can be a very powerful thing when you then apply it to a periodized program such as acclimation/intensification or the fitness fatigue model.

Anyway, some ways you can do break apart a total body workout would be:

1) train one body part as your main lift and then accessory lifts for your other body parts:

mon- main work- legs...accessory work- upper body push and pull
wed- main work- upper body push....accessory work- upper body pull and
legs
fri- main work- upper body pull...accessory work- lower body and upper
body push

2) train a differnet element each day:

mon- power
wed- hypertrophy or endurance
fri- strength

3) alternate training dynamic effort and max effort lifts for your upper body and lower body and do aux work on the other days...this would have to be cycled over 2 weeks:

mon- upper body dynamic effort/lower body accessory
wed- lower body max effort/upper accessory
fri- upper body max effort/lower accessory
sat and sun- off
mon- lower body dynamic/upper accessory
wed- upper body max effort/lower accessory
fri- lower body max effort/upper accessory
etc.....

4) train one of the BIG three as a specific main lift each day and then accesory for everything else....

mon- squat
wed- bench
fri- dead

etc....there are a lot of ways to break up the intensity and work load and provided you balance out the volume to work with the higher frequency you will come out on top....ofcourse, you could also just say screw it and do something like high intensity training...haha

**shiznit2169** · 01-07-2006, 05:18 PM

alright thanks

I will do it later, game is starting soon

**P-funk** · 01-07-2006, 05:21 PM

Originally Posted by shiznit2169

alright thanks

I will do it later, game is starting soon

don't worry about that game my son. The Pats will loose. There is always next season. Worry about your program.

**shiznit2169** · 01-07-2006, 05:25 PM

NFL Playoffs

really?

**P-funk** · 01-07-2006, 05:26 PM

Originally Posted by shiznit2169

NFL Playoffs

really?

haha....fuck you and the search function.

**Adamjs** · 01-08-2006, 01:07 AM

http://news.yahoo.com/s/ap/20060108/...NlYwMlJVRPUCUl

Should have stuck with your gut feeling

Thread: Routine Check

Thread Tools

Display

Routine Check

Similar Threads

please check my new routine

Check Out My Routine

Routine Check

Check this Routine

Routine Check

Posting Permissions