Thread: my workout routine

Originally Posted by rex

hi there, after much looking at cowpimps stickies i have come up with a workout routine.
Now, i am not a newbie, ive been lifting for a while, but i have never really stuck to simple routine a followed it accordingly. So here it is:

I have gone for a PUSH/PUSH/LEG plan.
Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

SO...

push day-
4x6 bench presses
4x6 dumbell flys
2x10 tricep extensions
2x10 skull crushers
2x10 tricep extenxions....8 sets of isolation triceps is too much...do 5-6
2x10 skull crushers
3x8 millitary presses...do shoulders right after chest and do triceps last
3x8 shoulder presses (dumbells)

Pull day-
4x6 Bent arm rows
4x6 One arm bent arm rows
2x10 bicep curls
2x10 concentration bicep curls
2x10 bicep curls
2x10 concnetration bicep curls...drop this
3x8 upright rows
3x8 shoulder front raise...drop this
You need some lat pulls in this workout also

Leg day (plus abs)-
4x6 Full squats
4x6 lunges
2x10 calf raise
2x10 weighted crunches
2x10 calf raise
2x10 weighted crunches
3x8 SLDL
3x8 deadlifts

OK so that it.. If you want to know my basic aims and goals are to end up like Rafael nadal, soem of you may not know him,(he is the guy inmy avartar) or you could always google him. he has reasonalby big arms, but i want more of an all round body, like a good chest a back for example...

I have a steady diet of brown rice and chicken or fish. I am a fan of eggs, and i eat my greens. So i feel that i need a good solid workout. SO be as harsh or a s nice as you need to be.

Thanks for your time...

Needs some work still

about the lat pulls, the bent arm rows is it, i got mixed up, i should have said:
bent over rows, and next would be one arm bent over rows.

it is bad, too much isolation
push
Flat Bench- 3 sets
Incline Bench- 3 sets
Military Press- 3 sets
Dips- 3 sets
Extensions- 3 sets

Pull
Bent-over BB Row- 3 sets
One arm DB Row- 3 sets
Pull-ups- 3 sets
Upright Rows(Wide Grip)- 3 sets
BB curls- 3 sets

Legs
Squat- 3 sets
Straight Leg Dead- 3 sets
Lunges- 3 sets
Leg Curls- 3 sets
Crunches- 3 sets
Calves- 3 sets

is isolation as bad as its made out to be, i mean how much does it take to become too much?

for some reason the routine mikes offered seems too short, am i missing something, sorry if its a dumbass question...

If you're doing compound movements (bench press; squats; etc) you should only need one isolation exercise for each muscle or so here and there. The isolation exercises are really only needed where you need a little something extra - which has a lot to do with the individual.

If we look at your push day for instance:

4x6 bench presses - this works the triceps
4x6 dumbell flys - this works the triceps
2x10 tricep extensions - this works the triceps
2x10 skull crushers - this works the triceps
2x10 tricep extenxions - this works the triceps
2x10 skull crushers - this works the triceps
3x8 millitary presses - this works the triceps
3x8 shoulder presses (dumbells) - this works the triceps.

Now, if we keep the main compound exercises only (bench;millitary) . Add some weighted dips to the mix. Throw in, say, some close grip bench or skull crushers. Then we've basically cut it back to what mike shows - which is more than enough really. Then if your triceps are lagging behind after a few weeks - we throw in some isolation stuff.

The re-ordering of the exercises that FR suggested is because if you pre-exhaust your triceps before doing the major compound lifts you will not be able to get the most benefit out of them. So any isolation work is best last - unless you're trying to pre-exhaust then it's a different matter but that's another story.

thanks adam, foreman and mike, i think im finally getting this.

but here is a problem, i do not have an appropriate area for dips or pull-ups, however i have a little contraption i bought a while back, and dont really use which may help me.its called a scissor grip

http://www.comparestoreprices.co.uk/...issor-grip.jpg

there are two halves to it, a pulling motion, and a pressing motion, so, they could fit in in place on my pull push days respectively.Also my bench is only flat, i cant do incline. LAstly i cannot do leg curls, as suggested by mike.

SO for push i could have

Flat bench- 4x6
Dumbell flys- 4x6
Millitary presses- 3x8
Presses(on scissor grip)- Not sure, perhaps 2x5 hold for 15 seconds
Skull crushes- 2x10
Tricep extensions- 1x10

pull...
Bent-over BB rows- 4x6
1 arm bent-over rows- 4x6
Pulls (on scissor grip)- same as above with presses
Upright row- 3x8
Bicep curls- 2x10
Bicep concnetration curls- 1x10

Legs...
Full squats- 4x6
Lunges- 4x6
SLDL- 3x8
Deadlifts- 3x8
Weighted crunches- 3x10
Calves raises- 3x10

i know would not approve of the isolations at the end, but it something ive always done and just seems wrong to do without.

Thanks for your time...

Originally Posted by Adamjs

If you're doing compound movements (bench press; squats; etc) you should only need one isolation exercise for each muscle or so here and there. The isolation exercises are really only needed where you need a little something extra - which has a lot to do with the individual.

If we look at your push day for instance:

4x6 bench presses - this works the triceps
4x6 dumbell flys - this works the triceps
2x10 tricep extensions - this works the triceps
2x10 skull crushers - this works the triceps
2x10 tricep extenxions - this works the triceps
2x10 skull crushers - this works the triceps
3x8 millitary presses - this works the triceps
3x8 shoulder presses (dumbells) - this works the triceps.

Now, if we keep the main compound exercises only (bench;millitary) . Add some weighted dips to the mix. Throw in, say, some close grip bench or skull crushers. Then we've basically cut it back to what mike shows - which is more than enough really. Then if your triceps are lagging behind after a few weeks - we throw in some isolation stuff.

The re-ordering of the exercises that FR suggested is because if you pre-exhaust your triceps before doing the major compound lifts you will not be able to get the most benefit out of them. So any isolation work is best last - unless you're trying to pre-exhaust then it's a different matter but that's another story.

Im pretty sure dumbbell flys don't work triceps, but you are making a good point.

rex-
buy a pull-up bar it is worth the ten bucks
do you can do this with your equuipment-
push-
Flat Bench- 3 sets
Overhead Press- 3 sets
CG Bench- 3 sets
DB Flys- 3 sets
Skull Crushers- 3 sets

pull-
Bent-over row- 3 sets
Pull-up- 3 sets
DB Row- 3 sets
Wide Grip Upright Rows- 3 sets
BB Curls- 3 sets

legs-
Full Squat- 3 sets
Straight Leg Dead- 3 sets
Lunges- 3 sets
Good-Mornings- 3 sets

ok
mike thanks you very much for your efforts, ill invest in a pull-up bar and get started thanks...

Originally Posted by mike456

Im pretty sure dumbbell flys don't work triceps, but you are making a good point.

you're right - i went a bit over the top with the copy and paste

I meant to start on the chest as well but gave up.

Originally Posted by rex

I have gone for a PUSH/PULL/LEG plan.
Week A: Push - Pull - Legs - Push / Week B: Pull - Legs - Push - Pull / Week C: Legs - Push - Pull - Legs

SO...

push day-
4x6 bench presses
4x6 dumbell flys replace this with dips
2x10 tricep extensions
2x10 skull crushers
2x10 tricep extenxions
2x10 skull crushersjust choose two of those for triceps and alternate every workout also do them after finishing your shoulder work
3x8 millitary presses
3x8 shoulder presses (dumbells) do only one of those presses and add inclined bench press 45deg. instead of the other ...

Pull day-
4x6 Bent arm rows (bb bent over rows)
4x6 One arm bent arm rows u don't have any vertical pull movements add some chin ups and pullups or pull downs (better pull&chinups) u could even do them weighted....2x10 bicep curls
2x10 concentration bicep curls
2x10 bicep curls
2x10 concnetration bicep curls same here as tris choose two and alternate with the others3x8 upright rows
3x8 shoulder front raise do bent over rear raises for rear delts instead ,u could also drop it....excuse me u don't work ur traps add some upright rows here or db shrugs

Leg day (plus abs)-
4x6 Full squats
4x6 lunges
2x10 calf raise
2x10 weighted crunches
2x10 calf raise
2x10 weighted crunches
3x8 SLDL
3x8 deadlifts
add leg extensions and curls if u want to
.

good luck...