My new routine - please help if you can

Davo · 04-23-2006, 08:37 AM

I plan to start a new routine - my aims are growth as I have hit a plateau and a very low plateau at that. I am switching to a split routine - rather than whole body. I plan to have every third day off. Would this split/set up of exercises be advisable:

Work Out A

Chest & Triceps
Flat Bench Press
Incline Bench Press
Dips
Tricep Extension
Tricep Pressdown
Skull Crushers – using EZ bar

Back
Pulldowns
Seated Row
One arm Rows

Abs
Crunches
Plank

Work Out B

Biceps
EZ Barbell Curls
Alternating Dumbbell Curls

Legs
Squat
Leg Press

Shoulders
Dumbbell Shoulder Press (Seated)
Upright Row
Lateral Raise – Cable or Dumbbells
Front Raise
Dumbbell Shrugs

Abs
Crunches
Plank

Thanks in advance for your time...

TJ Cline · 04-23-2006, 10:20 AM

Quote:

Originally Posted by Davo

I plan to start a new routine - my aims are growth as I have hit a plateau and a very low plateau at that. I am switching to a split routine - rather than whole body. I plan to have every third day off. Would this split/set up of exercises be advisable:

Work Out A

Chest & Triceps
Flat Bench Press
Incline Bench Press
Dips
Tricep Extension
Tricep Pressdown
Skull Crushers – using EZ bar

Back
Pulldowns
Seated Row
One arm Rows

Abs
Crunches
Plank

Work Out B

Biceps
EZ Barbell Curls
Alternating Dumbbell Curls

Legs
Squat
Leg Press

Shoulders
Dumbbell Shoulder Press (Seated)
Upright Row
Lateral Raise – Cable or Dumbbells
Front Raise
Dumbbell Shrugs

Abs
Crunches
Plank

Thanks in advance for your time...

Not good at all

Read training 101

I would do this

Push
pull
legs

or

upper
lower
off
upper
lower
off
off

mrmark · 04-23-2006, 10:29 AM

I don't like how biceps are trained before legs, then followed by shoulders. Also, only 2 leg exercises but 5 for shoulders.

Go with Foreman's push/pull/legs idea.

Triple Threat · 04-23-2006, 10:41 AM

Quote:

Originally Posted by mrmark

I don't like how biceps are trained before legs, then followed by shoulders. Also, only 2 leg exercises but 5 for shoulders.

Go with Foreman's push/pull/legs idea.

Without knowing how many sets and reps of each, it's impossible to say. What if he were doing 6 sets of 6-8 reps of squats, 4 sets of 8-10 for leg press, and one set of each shoulder exercise for 8-10 reps? That would not be so terrible.

mrmark · 04-23-2006, 10:44 AM

Quote:

Originally Posted by Triple Threat

Without knowing how many sets and reps of each, it's impossible to say. What if he were doing 6 sets of 6-8 reps of squats, 4 sets of 8-10 for leg press, and one set of each shoulder exercise for 8-10 reps? That would not be so terrible.

With no mention of any set numbers + reps, I'm assuming it's the same for each session. And based on the rest of the workout and number of exercises for upper body, it seems unikely.

**CowPimp** · 04-23-2006, 12:15 PM

Check the stickies, then come back and try again.

NMOY · 04-23-2006, 01:33 PM

and that is faaarrr too much tricep work with your chest day!
6 exercises that all work your triceps in a row = too much IMHO.

Davo · 04-23-2006, 02:22 PM

OK thanks - I'll read the stickies - cheers

Bulwark · 04-25-2006, 09:45 PM

decrease the number of exercises and lift 80-90% of 1RM to desroy your plateau.

04-23-2006, 08:37 AM	#1
Davo Registered User Join Date: May 2005 Posts: 57 Photos: 1	My new routine - please help if you can I plan to start a new routine - my aims are growth as I have hit a plateau and a very low plateau at that. I am switching to a split routine - rather than whole body. I plan to have every third day off. Would this split/set up of exercises be advisable: Work Out A Chest & Triceps Flat Bench Press Incline Bench Press Dips Tricep Extension Tricep Pressdown Skull Crushers – using EZ bar Back Pulldowns Seated Row One arm Rows Abs Crunches Plank Work Out B Biceps EZ Barbell Curls Alternating Dumbbell Curls Legs Squat Leg Press Shoulders Dumbbell Shoulder Press (Seated) Upright Row Lateral Raise – Cable or Dumbbells Front Raise Dumbbell Shrugs Abs Crunches Plank Thanks in advance for your time...

04-23-2006, 10:29 AM	#3
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	I don't like how biceps are trained before legs, then followed by shoulders. Also, only 2 leg exercises but 5 for shoulders. Go with Foreman's push/pull/legs idea.
	I love it when a plan comes together.

04-23-2006, 12:15 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Check the stickies, then come back and try again.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-23-2006, 01:33 PM	#7
NMOY Registered User Join Date: Feb 2006 Posts: 127	and that is faaarrr too much tricep work with your chest day! 6 exercises that all work your triceps in a row = too much IMHO.
NMOY Registered User Join Date: Feb 2006 Posts: 127

04-25-2006, 09:45 PM	#9
Bulwark Registered User Join Date: Apr 2006 Posts: 36	decrease the number of exercises and lift 80-90% of 1RM to desroy your plateau.
Bulwark Registered User Join Date: Apr 2006 Posts: 36	Killer Ab Workout

04-23-2006, 02:22 PM	#8
Davo Registered User Join Date: May 2005 Posts: 57 Photos: 1	OK thanks - I'll read the stickies - cheers

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