Thread: I finally read the training stickies!!

Originally Posted by mike456

tell me what u thinnk of this routine: I keep all my reps in between 6-10, I lift for size and sometimes i go under 5 reps for strength, I lift at home with DBs, BBs, Flat/incline bench, and the machine u will see a pic of in the link below(all i use it for is tricep cable dips, pull-ups, reverse flyes, cable rows, abs, and leg curls- all the rest is free weights)

upper push
off
lower
off
upper pull
off
off

upper push
Flat BB Bench Press- 3 sets
Incline(30 degrees) BB Bench Press- 3 sets
BB Military Press- 4 sets
DB Flyes- 2 sets
Tricep cable dips- 3 sets http://www.totalgym.com/cgi-bin/exer...tails.cfm?i=17 - its the opposite of an upright row
Tricep extension- 3 sets

upper pull
Bent over BB row(BB)- 3 sets
Single arm cable or DB row- 3 sets
Pullups- 4 sets
Reverse Flyes- 2 sets
Upright rows- 3 sets
barbell curls- 3 sets

lower
Deadlifts/Squats- I switch every week- 4 sets
DB Lunges- 3 sets
Straight leg Deadlifts- 4 sets
Leg Curls- 3 sets
Weighted incline situps- 3 sets
Leg Raises- 3 sets

B+

A+ , lol whats wrong with it

Originally Posted by mike456

upper push
Flat BB Bench Press- 3 sets
Incline(30 degrees) BB Bench Press- 3 sets
BB Military Press- 4 sets
DB Flyes- 2 sets
Tricep cable dips- 3 sets http://www.totalgym.com/cgi-bin/exer...tails.cfm?i=17 - its the opposite of an upright row
Tricep extension- 3 sets

Drop the tricep ext and cable triiceps, do 1 oe 2 of these.cgbp, dips or skull crushers

also leg day needs some work. But on a whole not a bad workout at all

Originally Posted by mike456

A+ , lol whats wrong with it

calves???????

my calves are naturally huge and i dont do any calf work, plus i lift at home and dont have a squat rack,or a calf block

ok ill add in 1 arm dumbbell calf raises, i thought the calfs get hit enough in other exercises, they are like forearms..

anyother opinions on whether or not i should add 1 arm DB calf raises?

Originally Posted by mike456

anyother opinions on whether or not i should add 1 arm DB calf raises?

Those are my favorite calf exercise

were are the triceps kickbacks! jk looks good!

B+

I would throw the deads on the begining of back day and do the squats on leg day! and alternate the DB lunges with front squats!

Originally Posted by ForemanRules

Those are my favorite calf exercise

These them?

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

why do people put deadlifts in back day- just cause its a lower back exercise, u should work it with the exercises that hit most of the same muscles- thats the whole point of push/pull/legs- deads hit all of the legs and it hits the lower back- i think it should be a lower day exercise- anyways Thanx for the B+!

Originally Posted by Scott17

These them?

Yes

Looks good, MIke. The only thing I would suggest is that you could try doing db step ups on your leg day for a change (It will help with your grip strenght (if you go heavy) and develop overall endurence if you keep the RI to a minimal). They are a great movement just make sure you step up onto something sturdy.

You could also end your pull day with a farmers walk. It might be overkill, but if your aim is strength it is a good movement to do because it recruits so many muscles. It will help you shed fat and build a lot of core strenght. But looking at your back day might already be challenging enough, so only do it if you have something left in your tank.

Looking good.

What size weight do you guys usually use with farmers walks?

"What size weight do you guys usually use with farmers walks?"


It depends on how strong a grip you have and what your goals are. Some people go for "time" others for distance.

I use 100lbs db's, but for me that is enough as I only weigh 150lbs. I try and walk with good form and go for time. I try to beat my time each time I do the exercise. I find the exercise to really help with my deadlifts and weighted pullups.

did u guys notice that push and pull day is completely equal with the same sets and exercises, even the exercises are exactly opposite(cowpimp says that is the way to train) example- bench press- bentover rows, tricep cable dips-upright rows, i dont want to drop the cable dips because it really gives my chest and tris a great workout!
here is the change i will make- add in one arm db calf raises for 3 sets, i cant do the farmers walk because i dont got enough weights and my dumbbells are oldschool(haave to screw the weights off and on)

Looks fine to me, but why are you doing upright rows on both workouts?

Good stuff mike

its not upright rows both workouts, i was explaining that the upright row is oppisite to it, check out the routine again