Please critique my new routine

Bakerboy · 04-07-2006, 01:56 PM

This is my new routine I did it once and it felt pretty good. Please tell me where you see any weaknesses. Thanks.

My goal is to hit more muscles more often in three short but intense workouts.
(thanks CowPimp and P-funk for the tips)

I am 5'7" and 143 pounds now but want to get to 150 then 155.
I am most interested in my strength to weight ratio.

If any of you have read any of my other posts you know I like body weight and free weight exercises. After being on this site for a while I realized that I needed switch things up a bit so I add some bigger compound movements like bb deadlifts and bb squats and cut out some of the other stuff I was doing.

I work out at home. So I am limited to basic equipment, but I am convinced I have enough to achieve my goals.

I am going to adjust my diet too, because I know I need to eat more calories than I have been eating and in general be smarter about my diet. It's not really that bad but I am a picky person...

So here it is...

Tuesday:

BB Squat 5X5 (heavy)
one legged BW squat 12X3 (medium)

BB Bench Press 5X5 (heavy)
Weighted dips 5x15 (medium)
BB or DB rows 5X5 (heavy)

CG/ sternum and towel chinups (bodyweight +25lbs) max reps 3-5 sets
Hanging leg raises/ windmills max reps 3-5 sets

Wednesday: OFF, light cardio or active rest

skip, run outdoor stairs, low intensity long walk, or cycle

Thursday:

DB Step ups 5X5 (medium)
BB or DB deadlifts 5X5 (light, medium, heavy)

Bodyweight pullups (light, medium) max reps 3-5 sets
V-ups (not sure yet)/ neck bridges

One arm seated DB curl and press 6-12 reps 3-4 sets (medium)
BB curls 6-12 reps 3-4 sets (medium, heavy)

One legged standing calf raises 6-25 reps 5 sets (light, medium, heavy)
mixed in with weighted toe raises off a block

Handstand pushups 3sets of what ever I can muster

Friday: OFF, cardio, or active rest

Saturday: OFF, cardio, or active rest

See Wednesday

Sunday:

DB Step Ups 3 sets 12 reps (medium weight)
DB Step Ups 2 sets 6 reps (heavy)

Lunges 3 sets 12 reps (medium)

Bench press 6 sets
BB (Flat) 12,12, 6 (medium, heavy)
BB or DB (Incline: medium rise) 12,6,6 (medium, heavy)

One legged squats, arnold press (seated), pullups and chin ups all cycled
various reps for 5 sets

One legged standing calf raises 20, 15, 15 with medium weight DB
Neck bridge/ windmills and or weighted leg knee ups

**P-funk** · 04-07-2006, 02:04 PM

I thought you were doing 5x5 ala Starr?

**P-funk** · 04-07-2006, 02:05 PM

*edit* that was another person.

**P-funk** · 04-07-2006, 02:10 PM

Quote:

Tuesday:

BB Squat 5X5 (heavy)
one legged BW squat 12X3 (medium)

BB Bench Press 5X5 (heavy)
Weighted dips 5x15 (medium)
BB or DB rows 5X5 (heavy)

CG/ sternum and towel chinups (bodyweight +25lbs) max reps 3-5 sets
Hanging leg raises/ windmills max reps 3-5 sets

I would change the one legged squat to a one legged DB RDL. Hold one DB in the opposite hand of the leg you are working. This way you work your quads (squats) and hams (RDL) in one session. What 5 sets at 15 reps? That isn't going to do much in the way of hypertrophy and is more like a marathon of reps. Great for endurance but isn't going to take you very far.

Quote:

Thursday:

DB Step ups 5X5 (medium)
BB or DB deadlifts 5X5 (light, medium, heavy)

Bodyweight pullups (light, medium) max reps 3-5 sets
V-ups (not sure yet)/ neck bridges

One arm seated DB curl and press 6-12 reps 3-4 sets (medium)
BB curls 6-12 reps 3-4 sets (medium, heavy)

One legged standing calf raises 6-25 reps 5 sets (light, medium, heavy)
mixed in with weighted toe raises off a block

Handstand pushups 3sets of what ever I can muster

make the deadlift your heavy exercise and place the single leg squat here on this day. this day needs pulling for the upper body. Once you add some pulling you can ditch that second bicep exercise.

Quote:

Sunday:

DB Step Ups 3 sets 12 reps (medium weight)
DB Step Ups 2 sets 6 reps (heavy)

Lunges 3 sets 12 reps (medium)

Bench press 6 sets
BB (Flat) 12,12, 6 (medium, heavy)
BB or DB (Incline: medium rise) 12,6,6 (medium, heavy)

One legged squats, arnold press (seated), pullups and chin ups all cycled
various reps for 5 sets

One legged standing calf raises 20, 15, 15 with medium weight DB
Neck bridge/ windmills and or weighted leg knee ups

why alter the rep range of the step ups in the same workout? Keep them the same, either high intensity, or high reps.....also, decrease the sets of that exercise and add a quad dominant lift. A lot on this day looks like day one (tues). You may want to just have a day 1 and a day 2 workout and cycle them through a three day week:

day 1
day 2
day 1

day 2
day 1
day 2

Bakerboy · 04-07-2006, 02:11 PM

No you are right. I was thinking about doing. But...

Bakerboy · 04-07-2006, 02:16 PM

Very good points P-funk I am going to fix it like you said. I will see if it makes a difference...

Thanks you give good advice

Bakerboy · 04-09-2006, 01:56 AM

P-funk I looked closely at the changes and agree on most of them. I have decided to scrap day three and just switch off Day 1 and Day 2. I think you are correct about keeping my reps the same, switching my single leg squat for RDLs etc. etc. I does make more sense the way you suggested it. I like the idea of going heavier with my deadlifts on day 2 and dropping the second bicep movement. But I still have a few questions.

1. Should I do the curl and press (I wonder this because I can shoulder press much more than I can curl so this movement would be a heavy weight for my curl but only a medium weight for my shoulder press. Don't I need at least one heavy shoulder press day?) or can you suggest a better exercise?

2. I purposely put an incline bench press movement on Day 3 because I felt I needed it. I know I cover the basics with the flat bench and the lower part of the pecs with dips- but that still leaves me hanging without an upper chest movement if I cut out my Day 3. My chest is better developed on the outer and lower heads from pushups and dips- what in need is more development in the inner and upper chest. What do you suggest? Should I just try to build up general mass in the pectoral region by sticking to a basic flat BB bench press or do you have a better suggestion?

3. Also, what do you think about my OFF/ active rest, cardio days? I am used to a lot of cardio (I did not put half of the stuff I do! I am a cardio junky, so to cut this out is quite hard for me. I ride and walk everywhere. My bike is like my car... if I had a car. Can I not I just increase my calories and still keep up with the aerobic activity or do I have to cut it out completely to gain any quality mass?

3. If I really want to gust gain a bit of size should I scap all the fancy stuff all together and just do a basic powerlifting routine? Squats, Deadlifts, and Flat Bench Press??? 3x a week???
The thing that sucks is that I like doing a lot of different exercises. I don't want to work hard at a program that isn't right for me. I am trying to add a bit of size to my frame. I want to fee good about the workout I choose...

Now I am just confused.................shit...........I don't know anymore!!!

**P-funk** · 04-09-2006, 06:39 AM

where is the new routine posted? I can't visulize some of this stuff because I am not looking at the thing layed out as a hole (sorry, I am a moron).....

anyway, some answers in bold:

Quote:

Originally Posted by Bakerboy

P-funk I looked closely at the changes and agree on most of them. I have decided to scrap day three and just switch off Day 1 and Day 2. I think you are correct about keeping my reps the same, switching my single leg squat for RDLs etc. etc. I does make more sense the way you suggested it. I like the idea of going heavier with my deadlifts on day 2 and dropping the second bicep movement. But I still have a few questions.

1. Should I do the curl and press (I wonder this because I can shoulder press much more than I can curl so this movement would be a heavy weight for my curl but only a medium weight for my shoulder press. Don't I need at least one heavy shoulder press day?) or can you suggest a better exercise?

The curld and press or any lift that requires more then one exercise (ie the squat and press) to complete a rep is tough because you are only as strong as your weakest link so that is going to hold back the other things you want to work on. I occasionally do like squat and presses or squat, curl, squat, DB presses at the begning of the workout to get the heart rate up and get the body moving as one. I don't know what other exercises you had in mind on this day. It may be okay to do somethign like a squat and DB press at the start to get fired up, if this is the day that you are going to be incline pressing as that takes a lot of anterior delt strength and this could serve as a total body warm up which works the shoulders to a good degree. Just an idea.

2. I purposely put an incline bench press movement on Day 3 because I felt I needed it. I know I cover the basics with the flat bench and the lower part of the pecs with dips- but that still leaves me hanging without an upper chest movement if I cut out my Day 3. My chest is better developed on the outer and lower heads from pushups and dips- what in need is more development in the inner and upper chest. What do you suggest? Should I just try to build up general mass in the pectoral region by sticking to a basic flat BB bench press or do you have a better suggestion?

I like the incline bench for shoulder work since it is pretty much a vertical press (depending on what angle you are doing it at though. Most incline benches are steep.). So, I would leave it in switching between flat and inclines on the two days.

3. Also, what do you think about my OFF/ active rest, cardio days? I am used to a lot of cardio (I did not put half of the stuff I do! I am a cardio junky, so to cut this out is quite hard for me. I ride and walk everywhere. My bike is like my car... if I had a car. Can I not I just increase my calories and still keep up with the aerobic activity or do I have to cut it out completely to gain any quality mass?

Well, riding and walking everywhere is just a way of life. I live in Manhattan so it is the same deal. I don't consider that "cardio" though. It depends on how hard you are working on those things. If you are training with weights three days a week you can get away with one or two GPP or cardio days. If you are training with weights twice a week you can get away with more (like 2-3 GPP or cardio days). It is really going to depend on your goals and what you are trying to accomplish.

3. If I really want to gust gain a bit of size should I scap all the fancy stuff all together and just do a basic powerlifting routine? Squats, Deadlifts, and Flat Bench Press??? 3x a week???
The thing that sucks is that I like doing a lot of different exercises. I don't want to work hard at a program that isn't right for me. I am trying to add a bit of size to my frame. I want to fee good about the workout I choose...

Like I said. post the whole routine. the three big lifts are as good as it gets for packing size on the frame (IMO) and when you add in some overhead work and back work (pull ups and rows) you are good to go. Lets see what you had in mind. Maybe the other stuff can be used as a circuit type warm up (submaximal) or a circuit to finish off a workout or the three big lifts on two day and then a third day of general conditioning usining some of the exercises you like. Lots of options here. Need to see the general lay out with the exercises, sets and reps you are thinking about.

Now I am just confused.................shit...........I don't know anymore!!!

Bakerboy · 04-09-2006, 11:56 AM

P-funk here is what I am thinking of doing. I presented two possible plans (Plan 1) or (Plan 2).

Which one do you think is better, any more suggestions??? I want to start tomorrow (Monday) but I still am not sure...

Plan 1 (My revisions are in bold))Tuesday:Day 1

BB Squat 5X5 (heavy)
one legged BW squat 12X3 (medium) change to one legged DB RDLS 5X5 (heavy)

BB Bench Press 5X5 (heavy) alternate with BB incline bench presses 5X5 (heavy)
Weighted dips 5x15 (medium) change to 5X5 (heavy)
BB or DB rows 5X5 (heavy)

CG/ sternum and towel chinups (bodyweight +25lbs) max reps 3-5 sets
Hanging leg raises/ windmills max reps 3-5 sets

Wednesday: OFF, light cardio or active rest

skip, run outdoor stairs, low intensity long walk, or cycle

Thursday:Day 2

DB Step ups 5X5 (medium) alternate with DB lunges 5X5 (medium)
BB or DB deadlifts 5X5 (light, medium, heavy) change to BB deadlifts 5X5(heavy)
One legged squat

Bodyweight pullups (light, medium) max reps 3-5 sets
V-ups (not sure yet)/ neck bridges I will mix up my ab routine each week

One arm seated DB curl and press 6-12 reps 3-4 sets (medium) Scrap
BB curls 6-12 reps 3-4 sets (medium, heavy) Scrap

One legged standing calf raises 6-25 reps 5 sets (light, medium, heavy)
mixed in with weighted toe raises off a block

Handstand pushups 3sets of what ever I can muster cycled with one arm cross over clean and press (light, medium, heavy) 3X5

Friday: OFF, cardio, or active rest

Saturday: OFF, cardio, or active rest

See Wednesday

Sunday: (Scrap this Day and instead stick to a two day routine 3x a week (1 2 1 2 1 2)

DB Step Ups 3 sets 12 reps (medium weight)
DB Step Ups 2 sets 6 reps (heavy)

Lunges 3 sets 12 reps (medium)

Bench press 6 sets
BB (Flat) 12,12, 6 (medium, heavy)
BB or DB (Incline: medium rise) 12,6,6 (medium, heavy)

One legged squats, arnold press (seated), pullups and chin ups all cycled
various reps for 5 sets

One legged standing calf raises 20, 15, 15 with medium weight DB
Neck bridge/ windmills and or weighted leg knee ups

.................................................. .................................................. ....

OR Plan 2

Monday

BB squats 5x5 (medium)
BB deadlifts 5X5 (heavy)
BB flat bench 5X5 (heavy)

Tuesday OFF

Wednesday: Cardio (by this I mean working hard for 45min to 1.5 hours)
Riding, running, skipping, etc.)

Thursday

BB squat 5X5 (heavy)
DB or BB deadlifts 5X5 (medium)
DB or BB incline bench press 5X 5 (medium, heavy)

Friday OFF

Saturday

Single leg squats, Hindu pushups, (warm up)

Single arm millitary presses 4x 6-8 (medium, heavy)
Weighted dips 4X 6-8 (heavy) slow and with knee raise at the top
Pullups/chinups (with added weight) or one arm rows 4X 6- 8 (medium, heavy)
Single legged standing calf raises holding a DB 4X 8-15 (medium, heavy)

Sunday OFF

Monday Cardio

Back to Day 1 on Tuesday

**P-funk** · 04-09-2006, 01:23 PM

okay, yuo are still missing basic things. For your two days I would keep it simple as hell...a quad lift, a hip lift, a push and a pull....

like this:

day1
squat
row
bench press
single leg RDL

day 2
deadlift
incline press (or overhead press)
chin up
single leg squat

Bakerboy · 04-09-2006, 02:25 PM

P-funk I can see what you mean by simple. but don't you think I need some direct calf movement for example: standing calf raises.

I understand the with heavy pulling and pressing my biceps and triceps should be getting enough work.

I think my previous program would be too demanding for where I am right now physically. Your simplfied program allows me to work short, hard and more often while still allowing for plenty of time to rest and repair.

I think the reason why my size gains have been slow is that I tend to work harder than I have to. I think a lot of what was wrong with my original program was that I was doing too many exercises and just needlessly wearing myself out.

Monday is going to be a good day. I am excited to start the routine.
Thanks P-funk

**P-funk** · 04-09-2006, 04:06 PM

Quote:

Originally Posted by Bakerboy

P-funk I can see what you mean by simple. but don't you think I need some direct calf movement for example: standing calf raises.

I understand the with heavy pulling and pressing my biceps and triceps should be getting enough work.

I think my previous program would be too demanding for where I am right now physically. Your simplfied program allows me to work short, hard and more often while still allowing for plenty of time to rest and repair.

I think the reason why my size gains have been slow is that I tend to work harder than I have to. I think a lot of what was wrong with my original program was that I was doing too many exercises and just needlessly wearing myself out.

Monday is going to be a good day. I am excited to start the routine.
Thanks P-funk

you could throw in direcrt calf work at the start of each session. You could also throw in one exercise for your bi's on day one and one exercise for your tri's on day two. then you are getting all the direct arm work you want.

then for the rep scheme, you could vary it over the three days you are going to be workout:

lets say you workout

tues
thurs
sun

your reps could go

tues is a 4 sets of 6 reps day (for all your exercises)
thurs is a 3 sets x 8 reps day
sun is a 3 sets x 12 reps day

now your workouts will cycle around because you only have two workouts and 3 training days. So it would look like this....

Week1
tues- workout 1- 4x6
thurs- workout 2- 3x8
sun- workout 1- 3 x 12

Week2
tues- workout 2- 4x6
thurs- workout 1- 3x8
sun- workout 2- 3x12

the repeat back to week 1 with workout 1.

Then we add in rest intervals and you are good to go.

when the sets/reps are 4x6, Rest interval (RI)= 90-120sec
when the sets/reps are 3x8, RI= 60-90sec
when the sets/reps are 3x12. RI= 45-60sec

Now we have a total program. Balanced movements. Covering a broad range of repetitions to promote optimal strength/fitness and keep your body guessing. The part about gaining size is all up to you know....so eat!

-p

Bakerboy · 04-09-2006, 08:24 PM

Damn I feel so good about this program! Thanks so much P-funk I was feeling so lost yesterday but you cleared up all my questions. I will keep you posted on my progress.

I start it tomorrow...

Bakerboy · 04-09-2006, 08:42 PM

Damn I feel so good about this program! Thanks so much P-funk I was feeling so lost yesterday but you cleared up all my questions. I will keep you posted on my progress.

I start it tomorrow...

04-07-2006, 01:56 PM	#1
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Please critique my new routine This is my new routine I did it once and it felt pretty good. Please tell me where you see any weaknesses. Thanks. My goal is to hit more muscles more often in three short but intense workouts. (thanks CowPimp and P-funk for the tips) I am 5'7" and 143 pounds now but want to get to 150 then 155. I am most interested in my strength to weight ratio. If any of you have read any of my other posts you know I like body weight and free weight exercises. After being on this site for a while I realized that I needed switch things up a bit so I add some bigger compound movements like bb deadlifts and bb squats and cut out some of the other stuff I was doing. I work out at home. So I am limited to basic equipment, but I am convinced I have enough to achieve my goals. I am going to adjust my diet too, because I know I need to eat more calories than I have been eating and in general be smarter about my diet. It's not really that bad but I am a picky person... So here it is... Tuesday: BB Squat 5X5 (heavy) one legged BW squat 12X3 (medium) BB Bench Press 5X5 (heavy) Weighted dips 5x15 (medium) BB or DB rows 5X5 (heavy) CG/ sternum and towel chinups (bodyweight +25lbs) max reps 3-5 sets Hanging leg raises/ windmills max reps 3-5 sets Wednesday: OFF, light cardio or active rest skip, run outdoor stairs, low intensity long walk, or cycle Thursday: DB Step ups 5X5 (medium) BB or DB deadlifts 5X5 (light, medium, heavy) Bodyweight pullups (light, medium) max reps 3-5 sets V-ups (not sure yet)/ neck bridges One arm seated DB curl and press 6-12 reps 3-4 sets (medium) BB curls 6-12 reps 3-4 sets (medium, heavy) One legged standing calf raises 6-25 reps 5 sets (light, medium, heavy) mixed in with weighted toe raises off a block Handstand pushups 3sets of what ever I can muster Friday: OFF, cardio, or active rest Saturday: OFF, cardio, or active rest See Wednesday Sunday: DB Step Ups 3 sets 12 reps (medium weight) DB Step Ups 2 sets 6 reps (heavy) Lunges 3 sets 12 reps (medium) Bench press 6 sets BB (Flat) 12,12, 6 (medium, heavy) BB or DB (Incline: medium rise) 12,6,6 (medium, heavy) One legged squats, arnold press (seated), pullups and chin ups all cycled various reps for 5 sets One legged standing calf raises 20, 15, 15 with medium weight DB Neck bridge/ windmills and or weighted leg knee ups

04-07-2006, 02:04 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	I thought you were doing 5x5 ala Starr? E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2006, 02:05 PM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	edit that was another person. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-09-2006, 01:23 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	okay, yuo are still missing basic things. For your two days I would keep it simple as hell...a quad lift, a hip lift, a push and a pull.... like this: day1 squat row bench press single leg RDL day 2 deadlift incline press (or overhead press) chin up single leg squat E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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04-07-2006, 02:11 PM	#5
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	No you are right. I was thinking about doing. But...

04-07-2006, 02:16 PM	#6
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Very good points P-funk I am going to fix it like you said. I will see if it makes a difference... Thanks you give good advice

04-09-2006, 01:56 AM	#7
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	P-funk I looked closely at the changes and agree on most of them. I have decided to scrap day three and just switch off Day 1 and Day 2. I think you are correct about keeping my reps the same, switching my single leg squat for RDLs etc. etc. I does make more sense the way you suggested it. I like the idea of going heavier with my deadlifts on day 2 and dropping the second bicep movement. But I still have a few questions. 1. Should I do the curl and press (I wonder this because I can shoulder press much more than I can curl so this movement would be a heavy weight for my curl but only a medium weight for my shoulder press. Don't I need at least one heavy shoulder press day?) or can you suggest a better exercise? 2. I purposely put an incline bench press movement on Day 3 because I felt I needed it. I know I cover the basics with the flat bench and the lower part of the pecs with dips- but that still leaves me hanging without an upper chest movement if I cut out my Day 3. My chest is better developed on the outer and lower heads from pushups and dips- what in need is more development in the inner and upper chest. What do you suggest? Should I just try to build up general mass in the pectoral region by sticking to a basic flat BB bench press or do you have a better suggestion? 3. Also, what do you think about my OFF/ active rest, cardio days? I am used to a lot of cardio (I did not put half of the stuff I do! I am a cardio junky, so to cut this out is quite hard for me. I ride and walk everywhere. My bike is like my car... if I had a car. Can I not I just increase my calories and still keep up with the aerobic activity or do I have to cut it out completely to gain any quality mass? 3. If I really want to gust gain a bit of size should I scap all the fancy stuff all together and just do a basic powerlifting routine? Squats, Deadlifts, and Flat Bench Press??? 3x a week??? The thing that sucks is that I like doing a lot of different exercises. I don't want to work hard at a program that isn't right for me. I am trying to add a bit of size to my frame. I want to fee good about the workout I choose... Now I am just confused.................shit...........I don't know anymore!!!

04-09-2006, 11:56 AM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	P-funk here is what I am thinking of doing. I presented two possible plans (Plan 1) or (Plan 2). Which one do you think is better, any more suggestions??? I want to start tomorrow (Monday) but I still am not sure... Plan 1 (My revisions are in bold))Tuesday:Day 1 BB Squat 5X5 (heavy) one legged BW squat 12X3 (medium) change to one legged DB RDLS 5X5 (heavy) BB Bench Press 5X5 (heavy) alternate with BB incline bench presses 5X5 (heavy) Weighted dips 5x15 (medium) change to 5X5 (heavy) BB or DB rows 5X5 (heavy) CG/ sternum and towel chinups (bodyweight +25lbs) max reps 3-5 sets Hanging leg raises/ windmills max reps 3-5 sets Wednesday: OFF, light cardio or active rest skip, run outdoor stairs, low intensity long walk, or cycle Thursday:Day 2 DB Step ups 5X5 (medium) alternate with DB lunges 5X5 (medium) BB or DB deadlifts 5X5 (light, medium, heavy) change to BB deadlifts 5X5(heavy) One legged squat Bodyweight pullups (light, medium) max reps 3-5 sets V-ups (not sure yet)/ neck bridges I will mix up my ab routine each week One arm seated DB curl and press 6-12 reps 3-4 sets (medium) Scrap BB curls 6-12 reps 3-4 sets (medium, heavy) Scrap One legged standing calf raises 6-25 reps 5 sets (light, medium, heavy) mixed in with weighted toe raises off a block Handstand pushups 3sets of what ever I can muster cycled with one arm cross over clean and press (light, medium, heavy) 3X5 Friday: OFF, cardio, or active rest Saturday: OFF, cardio, or active rest See Wednesday Sunday: (Scrap this Day and instead stick to a two day routine 3x a week (1 2 1 2 1 2) DB Step Ups 3 sets 12 reps (medium weight) DB Step Ups 2 sets 6 reps (heavy) Lunges 3 sets 12 reps (medium) Bench press 6 sets BB (Flat) 12,12, 6 (medium, heavy) BB or DB (Incline: medium rise) 12,6,6 (medium, heavy) One legged squats, arnold press (seated), pullups and chin ups all cycled various reps for 5 sets One legged standing calf raises 20, 15, 15 with medium weight DB Neck bridge/ windmills and or weighted leg knee ups .................................................. .................................................. .... OR Plan 2 Monday BB squats 5x5 (medium) BB deadlifts 5X5 (heavy) BB flat bench 5X5 (heavy) Tuesday OFF Wednesday: Cardio (by this I mean working hard for 45min to 1.5 hours) Riding, running, skipping, etc.) Thursday BB squat 5X5 (heavy) DB or BB deadlifts 5X5 (medium) DB or BB incline bench press 5X 5 (medium, heavy) Friday OFF Saturday Single leg squats, Hindu pushups, (warm up) Single arm millitary presses 4x 6-8 (medium, heavy) Weighted dips 4X 6-8 (heavy) slow and with knee raise at the top Pullups/chinups (with added weight) or one arm rows 4X 6- 8 (medium, heavy) Single legged standing calf raises holding a DB 4X 8-15 (medium, heavy) Sunday OFF Monday Cardio Back to Day 1 on Tuesday

04-09-2006, 02:25 PM	#11
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	P-funk I can see what you mean by simple. but don't you think I need some direct calf movement for example: standing calf raises. I understand the with heavy pulling and pressing my biceps and triceps should be getting enough work. I think my previous program would be too demanding for where I am right now physically. Your simplfied program allows me to work short, hard and more often while still allowing for plenty of time to rest and repair. I think the reason why my size gains have been slow is that I tend to work harder than I have to. I think a lot of what was wrong with my original program was that I was doing too many exercises and just needlessly wearing myself out. Monday is going to be a good day. I am excited to start the routine. Thanks P-funk

04-09-2006, 08:24 PM	#13
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Damn I feel so good about this program! Thanks so much P-funk I was feeling so lost yesterday but you cleared up all my questions. I will keep you posted on my progress. I start it tomorrow...

04-09-2006, 08:42 PM	#14
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Damn I feel so good about this program! Thanks so much P-funk I was feeling so lost yesterday but you cleared up all my questions. I will keep you posted on my progress. I start it tomorrow...