is my current routine good??? thanks

vinceforheismen · 04-28-2006, 12:35 PM

since i workout at my house i am limited to certain things but this is the routine i follow.
Monday

ush:
Bench Press:4sets 8 reps
Incline bench:3sets 8 reps
dumbbell flys:3 sets 8 reps
milatary press:3sets 8 reps
laterial raise:3 stes 8 reps
dips:2 sets 8reps

wed:legs
deadlifts:4sets 8 reps
Squats:4sets 8-10 reps
Lunges: 2 sets:5 reps each leg
calf raises:3 sets 8 reps

friday

ull
Pullups:4sets 8 reps
Barbell rows: 3 sets 8 reps
barbell curls: 3 sets 8 reps
standing dumbbell curl:3sets 8 reps
shrugs: 3 sets 15 reps
i also work my forearms but i dont know the name of it

i take bulk CEE 30 mins before and right after in my post workout shake
Im trying to but on as much possible for the summer can u help me with my current rutine?

**P-funk** · 04-28-2006, 12:37 PM

I would seriously consider spliting your pushes and pulls between monday and friday, rather then waiting to train all your pushes again... something like mon- horizontal work and fri- vertical.

vinceforheismen · 04-28-2006, 01:14 PM

sorry but i didnt understand that.

i should do push/pull verticle on moday and puch pull horizontal on friday???

**Dale Mabry** · 04-28-2006, 01:18 PM

**P-funk** · 04-28-2006, 01:20 PM

you got it.

just an idea.

I would rather work my groupings together then break them apart because:

a) easier to balance the volume between planes

b) you are more rested to do your presses. if you always start with bench press your over head press wont get as much stress. so breaking them up helps the focus.

c) you get to hit the muscles (push and pull) again, twice in a week with great frequency instead of waiting it out for another week to train again.

d) I always feel unbalanced if I just do a workout of all pushes (that is just me though).

TJ Cline · 04-28-2006, 04:39 PM

Quote:

Originally Posted by vinceforheismen

since i workout at my house i am limited to certain things but this is the routine i follow.
Monday

ush:
Bench Press:4sets 8 reps
Incline bench:3sets 8 reps
dumbbell flys:3 sets 8 reps
milatary press:3sets 8 reps
laterial raise:3 stes 8 reps
dips:2 sets 8reps

wed:legs
deadlifts:4sets 8 reps
Squats:4sets 8-10 reps
Lunges: 2 sets:5 reps each leg
calf raises:3 sets 8 reps

friday

ull
Pullups:4sets 8 reps
Barbell rows: 3 sets 8 reps
barbell curls: 3 sets 8 reps
standing dumbbell curl:3sets 8 reps
shrugs: 3 sets 15 reps
i also work my forearms but i dont know the name of it

i take bulk CEE 30 mins before and right after in my post workout shake
Im trying to but on as much possible for the summer can u help me with my current rutine?

Looks ok I give it a B-
I would do a few more sets of lats and triceps, other than that it's not bad

vinceforheismen · 04-28-2006, 06:04 PM

thank you guys so much for the help!!

assassin · 04-28-2006, 08:06 PM

try weighted dips and weighted pull ups since u r at home and u don't have much equipment those are nice exercises and just need a rope......u must do also onehand dumbell rows....also u need to workout ur rear deltoids a little either on sunday or after ur back workout

assassin · 04-28-2006, 08:09 PM

work ur triceps on the legs day u have skull crushers and french presses with dbs and bar try to do weighted pushups with ur legs high and hands close to each other

TJ Cline · 04-28-2006, 08:11 PM

Quote:

Originally Posted by assassin

work ur triceps on the legs day u have skull crushers and french presses with dbs and bar try to do weighted pushups with ur legs high and hands close to each other

mike456 · 04-28-2006, 10:08 PM

i think u should add in straight leg deadlifts or goodmornings or glute-ham raises

**CowPimp** · 04-28-2006, 11:50 PM

I say you need more pulling movements.

vinceforheismen · 04-29-2006, 09:10 AM

like what???

assassin · 04-29-2006, 09:37 AM

i told ya weighted pull ups and one hand dumbell raws

assassin · 04-29-2006, 09:39 AM

and for rear deltoids do bent over db raises 45 degrees

assassin · 04-29-2006, 09:40 AM

weighted pull ups u should use wide grip it's reeally gr8

**CowPimp** · 04-29-2006, 10:35 AM

Quote:

Originally Posted by vinceforheismen

like what???

Pullups, chinups, pulldowns, rowing, and any variations thereof. I like seated cable rows a lot. Chinups are good with a moderately wide grip too. I mean, pick your preference, but everyone does way too much pressing relative to pulling. In fact, I think most people should do more pulling than pressing.

04-28-2006, 12:35 PM	#1
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	is my current routine good??? thanks since i workout at my house i am limited to certain things but this is the routine i follow. Mondayush: Bench Press:4sets 8 reps Incline bench:3sets 8 reps dumbbell flys:3 sets 8 reps milatary press:3sets 8 reps laterial raise:3 stes 8 reps dips:2 sets 8reps wed:legs deadlifts:4sets 8 reps Squats:4sets 8-10 reps Lunges: 2 sets:5 reps each leg calf raises:3 sets 8 reps fridayull Pullups:4sets 8 reps Barbell rows: 3 sets 8 reps barbell curls: 3 sets 8 reps standing dumbbell curl:3sets 8 reps shrugs: 3 sets 15 reps i also work my forearms but i dont know the name of it i take bulk CEE 30 mins before and right after in my post workout shake Im trying to but on as much possible for the summer can u help me with my current rutine?

04-28-2006, 12:37 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	I would seriously consider spliting your pushes and pulls between monday and friday, rather then waiting to train all your pushes again... something like mon- horizontal work and fri- vertical.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-28-2006, 01:18 PM	#4
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,873 Photos: 10	Yes
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

04-28-2006, 01:20 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	you got it. just an idea. I would rather work my groupings together then break them apart because: a) easier to balance the volume between planes b) you are more rested to do your presses. if you always start with bench press your over head press wont get as much stress. so breaking them up helps the focus. c) you get to hit the muscles (push and pull) again, twice in a week with great frequency instead of waiting it out for another week to train again. d) I always feel unbalanced if I just do a workout of all pushes (that is just me though).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-28-2006, 10:08 PM	#11
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	i think u should add in straight leg deadlifts or goodmornings or glute-ham raises
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-28-2006, 01:14 PM	#3
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	sorry but i didnt understand that. i should do push/pull verticle on moday and puch pull horizontal on friday???

04-28-2006, 06:04 PM	#7
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	thank you guys so much for the help!!

04-28-2006, 08:06 PM	#8
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	try weighted dips and weighted pull ups since u r at home and u don't have much equipment those are nice exercises and just need a rope......u must do also onehand dumbell rows....also u need to workout ur rear deltoids a little either on sunday or after ur back workout

04-28-2006, 08:09 PM	#9
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	work ur triceps on the legs day u have skull crushers and french presses with dbs and bar try to do weighted pushups with ur legs high and hands close to each other

04-28-2006, 11:50 PM	#12
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I say you need more pulling movements.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-29-2006, 09:10 AM	#13
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	like what???

04-29-2006, 09:37 AM	#14
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	i told ya weighted pull ups and one hand dumbell raws

04-29-2006, 09:39 AM	#15
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	and for rear deltoids do bent over db raises 45 degrees

04-29-2006, 09:40 AM	#16
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	weighted pull ups u should use wide grip it's reeally gr8

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