My workout

Brutus_G · 03-14-2006, 11:08 PM

Hey guys I have been doing weightlifting seriously for about4 months and have done alot of reading and searching for knowledge and advice. I was wondering if you guys could look over my routine and give me some feedback.

Note i used to go to failure but now i stop one rep short. Ever since doing this i have gotten stronger and don't fell as taxed but am still sore.

Mon- Chest,tri,and shrug
Incline or normal switched every 3 weeks 4sets of 6-8,10-12,or 12-14 i just switch it up every 2 weeks.
Cgbench or skull crushers 3 sets like chest
Shrugs in front,side,or behind back 4 sets like chest

Tues-off

Wed-quads,lats,and forearms ( after i do squats i just don't think i give my other leg bodyparts a fair workout if there on the same day.)

Squats front or back 4-5 sets 2-4,6-8,10-12,14-21 just try and mix it up every 3 weeks.
Latpull downs in front or behind neck 3 sets of 15-20 i just don't feel it if it's any lower. I think my bis just aren't strong enough yet, that having been said don't ask y I'm not doing pull ups(wish i could).
forearms 4 sets like chest/ quads

Thurs-off

Fri- Shoulders,calfs,and rows
Clean and press i tried mill press but i could never get sore. One day i just tried cleans 3 times really light just as practice thats right only 3 reps next day my shoulders were extremely sore. 5 sets of 8-12 or 15-21 this may seem likalot but i use relatively light weights for this one mainly to focus on form.
Calf raises you want hell you think your a man....do calfs with me and you'll cry along with me lol

well maybe im exaggerating just a little.4 sets 10-15 or 15-25 my calfs don't respond to anything less i must hit the shit out of them then spit on them then hit them in the balls when there not looking hey almost like squats except i like doing squats.
rows one or two armed 3 sets 10-12 12-14.

sat- besides squat day this is my fav day. Thats right you guessed it dead lifts

Dead lifts, good morins,or sldl 4 sets of 4-6 6-8 10-14 14-21 just like chest and quads every week the reps change.
bi curls, hammer,and alt arm curls 3 sets of 4-6 6-8 this may seem heavy but lie they say everyone is diff.
forearms r or norm 4 sets 6-8 8-10 10-12 12-14

After every workout 25-30 mins mod inten cardio more for fitness and nutri partitioning also when i don't do it i take longer to recover. In case you haven't noticed the k key isn't working to hot on my eyboard. oh crap

Thans again guys

**CowPimp** · 03-14-2006, 11:40 PM

Although it's good to see you have a lot of the meat and potatoes in terms of exercise selection, I think you lack organization. Have you checked out the stickies?

Brutus_G · 03-15-2006, 10:29 AM

Well I'm now lol. Please tell me what could be improved and I'll get to those stickies.
ps i had the most amazing leg day today. My lats hurt now and i usually get sore one day later, damn it's gonna hurt tomorrow (Brutus_G smiles at a job well done.)

Thanks

sorry one more question would it be beneficial if i wanna put extra emphasis on a certain body part to grow more. By training it 2 times a week?

03-14-2006, 11:08 PM	#1
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,112 Photos: 24	My workout Hey guys I have been doing weightlifting seriously for about4 months and have done alot of reading and searching for knowledge and advice. I was wondering if you guys could look over my routine and give me some feedback. Note i used to go to failure but now i stop one rep short. Ever since doing this i have gotten stronger and don't fell as taxed but am still sore. Mon- Chest,tri,and shrug Incline or normal switched every 3 weeks 4sets of 6-8,10-12,or 12-14 i just switch it up every 2 weeks. Cgbench or skull crushers 3 sets like chest Shrugs in front,side,or behind back 4 sets like chest Tues-off Wed-quads,lats,and forearms ( after i do squats i just don't think i give my other leg bodyparts a fair workout if there on the same day.) Squats front or back 4-5 sets 2-4,6-8,10-12,14-21 just try and mix it up every 3 weeks. Latpull downs in front or behind neck 3 sets of 15-20 i just don't feel it if it's any lower. I think my bis just aren't strong enough yet, that having been said don't ask y I'm not doing pull ups(wish i could). forearms 4 sets like chest/ quads Thurs-off Fri- Shoulders,calfs,and rows Clean and press i tried mill press but i could never get sore. One day i just tried cleans 3 times really light just as practice thats right only 3 reps next day my shoulders were extremely sore. 5 sets of 8-12 or 15-21 this may seem likalot but i use relatively light weights for this one mainly to focus on form. Calf raises you want hell you think your a man....do calfs with me and you'll cry along with me lol well maybe im exaggerating just a little.4 sets 10-15 or 15-25 my calfs don't respond to anything less i must hit the shit out of them then spit on them then hit them in the balls when there not looking hey almost like squats except i like doing squats. rows one or two armed 3 sets 10-12 12-14. sat- besides squat day this is my fav day. Thats right you guessed it dead lifts Dead lifts, good morins,or sldl 4 sets of 4-6 6-8 10-14 14-21 just like chest and quads every week the reps change. bi curls, hammer,and alt arm curls 3 sets of 4-6 6-8 this may seem heavy but lie they say everyone is diff. forearms r or norm 4 sets 6-8 8-10 10-12 12-14 After every workout 25-30 mins mod inten cardio more for fitness and nutri partitioning also when i don't do it i take longer to recover. In case you haven't noticed the k key isn't working to hot on my eyboard. oh crap Thans again guys

03-14-2006, 11:40 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Although it's good to see you have a lot of the meat and potatoes in terms of exercise selection, I think you lack organization. Have you checked out the stickies?
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03-15-2006, 10:29 AM	#3
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,112 Photos: 24	Well I'm now lol. Please tell me what could be improved and I'll get to those stickies. ps i had the most amazing leg day today. My lats hurt now and i usually get sore one day later, damn it's gonna hurt tomorrow (Brutus_G smiles at a job well done.) Thanks sorry one more question would it be beneficial if i wanna put extra emphasis on a certain body part to grow more. By training it 2 times a week?