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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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Check out my routine...
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06-11-2006, 08:01 PM
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#1 |
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Registered User
Join Date: Jun 2006
Posts: 44
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Check out my routine...
Please tell me what u thing?
MONDAY BACK Seated pulley rows - 5 sets, 6-10 reps One-arm dumbbell rows - 5 sets, 6-10 reps T-bar rows - 5 sets, 6-10 reps Dumbell Shrugs - 5 sets, 6-10 reps Wide-Grip Lat Pulldown - 5 sets, 6-10 reps TUESDAY CHEST Flat dumbell Press 5 sets, 6-10 reps Incline dumbell Press 5 sets, 6-10 reps Dumbbell pullovers - 5 sets, 10-12 reps PeckDeck 5 sets, 10-12 reps BICEPS Barbell curls - 5 sets, 6-10 reps Seated dumbbell curls - 5 sets, 6-10 reps Dumbbell concentration curls - 5 sets, 6-10 reps FOREARMS Wrist curls (forearms on knees) - 4 sets, 10 reps Reverse barbell curls - 4 sets, 8 reps Wright roller machine - to failure WED OFF THURSDAY SHOULDERS Machine presses - 5 sets, 6-10 reps Lateral raises (standing) - 5 sets, 6-10 reps Rear-delt lateral raises - 5 sets, 6-10 reps Front Dumbell raises - 5 sets, 10-12 reps TRICEPS Lying Barbell Triceps Presses - 5 sets, 6-10 reps One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps Triceps Dumbell KickBacks- 5 sets, 6-10 reps Triceps Pushdowns- 5 sets, 6-10 rep FRIDAY LEGS Hack Squats - 5 sets, 8-12 reps Leg presses - 5 sets, 8-12 reps Leg extensions - 5 sets, 12-15 reps Leg curls - 5 sets, 10-12 reps Barbell lunges - 4 sets, 15 reps Standing calf raises -10 sets, 10 reps Cardio 2 times a week for 40 min + Abs in all of the 4 training days |
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06-11-2006, 08:22 PM
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#3 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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06-11-2006, 08:23 PM
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#4 |
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Member
Join Date: May 2005
Posts: 12,544
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06-12-2006, 10:14 AM
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#6 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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Too much work in each session. You should be able to finish lifting in about an hour or less.
Too much direct arm work. 15 sets for biceps and 20 sets for your triceps is totally unecessary. Pretty much all of your leg work consists of quad-dominant exercises. Get some work in there that emphasizes your hips more. The volume is already more than enough, so really you need to eliminate some of the exercises and replace them with hip-dominant lifts. Working your biceps the day after you do back work isn't a good idea. You just worked them the previous day with all those compound pulling movements. Check the stickies. |
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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06-12-2006, 07:11 PM
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#7 |
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Registered User
Join Date: Jun 2006
Posts: 44
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I re did my routine with more basic compound exercises
4 Day Split Workout DAY 1 : BACK,LATS Bent-over rows 3 sets,8-10 reps Chin-ups 3 sets Max reps Front pulldown 3 sets,8-10 reps Dumbell Shrugs 3 sets,8-10 reps Lever incline rows 3 sets,8-10 reps DAY 2: CHEST,BICEPS,FOREARMS Bench Press 4 sets,8-10 reps Barbell Curls 4 sets,8-10 reps Wrist Curls 4 sets,10 reps Incline Press 3 sets,8-10 reps Dumbell Curls 4 sets,8-10 reps Reverse Barbell Curls 3 sets,8-10 Flyes 3 sets,8-10 reps Concentration Curls 3 sets,10-12 reps Pullovers 3 sets,8-10 reps DAY 3: TRICEPS,SHOULDERS Lateral Raises 4 sets,8-10 reps Triceps Dips 3 sets Max reps Shoulder Press 4 sets,8-10 reps Close Grip Bench Press 3 sets,8-10 reps Upright Rows 3 sets,8-10 reps One arm Tricep Extentions 3 sets,8-10 reps Rear Lateral Raises 1 sets,10 reps Skull Chrushers 3 sets,8-10 reps DAY 4: LEGS Squats 3 sets,8-10 reps Standing Calf Raises 10 sets,8-10 reps Dumbell Lunge 3 sets,8-10 reps Lying Leg Curl 3 sets,8-10 reps Leg Press 3 sets,8-10 reps Leg Extensions 3 sets,8-10 reps Abs in all of these days + 40 min cardio 2 times a week |
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06-12-2006, 07:40 PM
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#8 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
Push: chest, shoulders, triceps off legs: legs off pull: back, biceps, traps, rear delts |
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06-12-2006, 11:07 PM
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#9 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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It's looking better, but I still think you should read the stickies, scrap your program, and start fresh.
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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06-13-2006, 09:32 AM
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#10 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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Quote:
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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06-13-2006, 02:08 PM
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#11 | |
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Registered User
Join Date: Jun 2006
Posts: 44
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06-13-2006, 03:22 PM
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#12 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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upper
lower upper lower |
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06-13-2006, 03:47 PM
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#13 |
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Registered User
Join Date: Apr 2006
Location: egypt/cairo
Posts: 2,150
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read the stickies and post your new plan
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07-26-2006, 07:32 PM
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#14 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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Linear Mode
