Richie1888

i was just wondering something folks. are u in favour of mixing up the exercises on a given day or do u work the one muscle fully first before moving on to the next ?

take this day for example

Dumbell bench press...3 x 4-6
Incline press...3 x 4-6
Weighted dips...2 x 4-6
Barbell curl...2 x 4-6
Preacher curl...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6
Barbell Reverse Curl…3 x 4-6
Dumbell wrist curl…3 x 4-6

but what if i did this

Dumbell bench press...3 x 4-6
Barbell curl...2 x 4-6
Dumbell wrist curl…3 x 4-6
Incline press...3 x 4-6
Preacher curl...2 x 4-6
Barbell Reverse Curl…3 x 4-6
Weighted dips...2 x 4-6
Hammer curl...1-2 x 4-6
CG bench press...3 x 4-6

its just to allow more recovery
what ur opinion on that?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

PWGriffin

I don't prioritize muscles, or movements over others. But you must definitely start with the big compound movements for the larger muscles, moving onto the isolation of smaller muscles last in the workout.

Oh, and that workout is terrible.

You've got 2 exercises primarily for chest, 2 for tri's, and 4 for bi's and an exercise for forearms?? You really should read the stickies.

yeah, that shit!!!

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Richie1888

its gopros P/RR/S workout i thought it was fine

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

PWGriffin

P/RR/S is a fine program. I just don't like your exercise selection or the thought of doing curls with so much weight I can only do 4-6 reps. Of course I don't do bodypart splits anymore either...

yeah, that shit!!!

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Richie1888

thats what im saying mate i see ur point but im using gopros exercises he posted for the routine and the split is again done in the way he suggested.

cause it was his routine i decided id do it exactly the way he felt it should be done. and he obviously know whats hes talking about so ivenever questioned him

in ur opinion whats so wrong with it mate ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

PWGriffin

What you saw was probably the template. It's just kinda ugly. 9 sets for biceps and essentially 6 sets for chest? (this is chalking the dips and CG bench up to tricep exercises). Just not a balanced workout...looks like a bunch of random exercises thrown together haphazardly. 2 compound movements for triceps but no isolation...9 sets of isolation work for biceps (the smaller muscle). I wouldn't try to hit chest, bi's and tri's in the same workout either...especially not in that fashion...I might do chest and tri's....maybe 8-10 sets for chest, hitting it with big compound pressing movements first, then finishing up with some overhead ext or some tricep exercise of choice...maybe 3-4 good sets and call it a day.

yeah, that shit!!!

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Valias

I'm going to assume the designer of the workout is very advanced and needs the isolation to further stubborn muscles. Yet probably 85% or more of us aren't up to that stage and the compounds work great. Look at some of the guys on here who swear by compound movements, and compare the average gym goer who does some bench, some curls and goes and has a cigarette after. All about learning though.

In retrospect i didn't meant to come off harsh, this place is great for learning, i've picked up alot here. Compound movements really are where it's at though brother.

Richie1888

ye it was but i checked it was fine to use i do tris on a friday mate

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Gazhole

Way too many curl variations, and general isolation, WAY too much volume for biceps.

Put compound movements first, if you want to improve on a certain movement do that early on.

I always put my most difficult lifts at the start (most taxing, heaviest) and work down to the lightest and most isolation.

I tend to cycle them so id do a leg dominant, lower back dominant, bicep, lat dominant. Repeat...etc.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Richie1888

whats this dominant thing about mate ? never heard of it

so what do u do 3 x full body ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Richie1888

this is the routine mate i thought it was pretty spot on and most people at my gym like the manager and that thought it was as well.

what do u think wrong with it -
cheers mate i value peoples opinions

Power

Monday -
Chest - Dumbell bench press...3 x 4-6
- Incline press...3 x 4-6
-Weighted dips...2 x 4-6
Biceps - Barbell curl...2 x 4-6
- Preacher curl...2 x 4-6
- Hammer curl...1-2 x 4-6
- CG bench press...3 x 4-6
Fore Arms - Barbell Reverse Curl…3 x 4-6
- Dumbell wrist curl…3 x 4-6


Tuesday -
Quads / Hams / Calves
- Squats...3 x 4-6
- Leg press...3 x 4-6
- Single leg extension...2 x 4-6
- Lying leg curl...3 x 4-6
- Stiff deadlift...2-3 x 4-6
Abs - Hanging Weighted Straight Leg Raise...3 x 8-10
- Weighted Crunch...3 x 8-10


Wednesday - Day Off

Thursday -
Lats - Pullover...2 x 12-15
- Weighted Chins...3 x 6
- Barbell Shrugs…3 x 6
Back - Rack deadlift...3 x 3-6
- Bent row...3 x 4-6
- Weighted chin...2-3 x 4-6
- CG seated row...2-3 x 4-6
Abs - Hanging Weighted Straight Leg Raise...3 x 8-10
- Weighted Crunch...3 x 8-10


Friday -
Delts - Military press...2-3 x 4-6
- "Cheat" lateral...2 x 4-6
- Upright row...3 x 4-6
Triceps - CG bench press...3 x 4-6
- Skull crush...2 x 4-6
- Single arm dumbbell extension...1-2 x 4-6
Calfs - Barbell Standing…3 x 4-6
- Leg Calf Raise...3 x 4 - 6
- Seated Calf Raise...2 x 4-6


Weekend - Off

Rep Range

Monday -
Chest - Incline dumbell press...3 x 6-8
- Bench press...3 x 8-10
- Flye...2 x 10-12
Biceps - Alternating dumbell curl...2 x 6-8
- Cable curl...2 x 8-10
- Concentration curl...1-2 x 10-12
- Weighted dip...3 x 6-8
Fore Arms - Barbell wrist curl…3 x 6-8
- Barbell Reverse Curl…3 x 6-8


Tuesday -
Quads / Hams/ Calves
- Leg extension...2 x 8-10
- Hack squat...3 x 10-12
- One legged leg press...3 x 12-15
- Lying leg curl...2 x 6-8
- Stiff deadlift...2 x 8-10
- Single leg curl or seated leg curl...1-2 x 10-12
Abs - Incline Hip/Knee Raise...2 x 16-20
- Lying Straight Leg Raise...2 x 13-15
- Weighted full sit up...2 x 10-12

Wednesday - Day Off

Thursday -
Lats - Bent Arm Pullover...3 x 4-6
- Dumbell upright row...2 x 4 - 6
- Close Grip Chin Up…3 x 6
Back - CG weighted chin...2 x 6-8
- WG T-Bar row...2 x 8-10
- Dumbell row...2 x 10-12
- Pullover...2 x 12-15
Abs - Incline Hip/Knee Raise...2 x 16-20
- Lying Straight Leg Raise...2 x 13-15
- Weighted full sit up...2 x 10-12


Friday -
Delts - Arnold dumbell press...2 x 6-8
- Bent lateral...2-3 x 8-10
- Cable side lateral...2 x 10-12
Triceps -Weighted dip...3 x 6-8
- Pushdown...2 x 8-10
- Kickback...1-2 x 10-12
Calfs - Barbell Standing Leg Calf Raise...3 x 4-6
- Seated Calf Raise...2 x 4-6


Weekend Off

Shock

Monday -
Chest - Superset...cable crossover/incline smith press...1-2 x 8-10 reps - Superset...incline flye/dips...1 x 8-10 reps each
- Dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional
Biceps - EZ bar curl/CG chin superset...1 x 6-10 each
- Preacher curl/reverse curl superset...1 x 6-10 each
- Dropset cable single arm curl...1 x 6-10, drop 6-10
Fore Arms - Barbell wrist curl/reverse barbell wrist curt superset…1-2 x 6-8

Tuesday -
Quads / Hams/ Calves
- Superset: leg extension/front squat...1-2 x 8-10 each
- Superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
- Dropset: lunge...1 x 8-10, drop, 8-10
- Superset: leg curl seated or lying/toes pointed hyperextension...1- 2 x 8-10 each
- Dropset: single leg curl...1-2 x 8-10, drop, 8-10
Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
- Weighted incline sit-up...1 x 10-12, drop, 6-8 more

Wednesday - Day Off

Thursday -
Lats - Seated side lateral/hammer machine press superset...1-2 x 8-10
- Cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Back - Pullover/WG pulldown superset...1-2 x 8-10 each
- Stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
- CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8
Abs - Superset: Hanging Straight Leg Raise/Lying Knee-Hip Raise...2 x 13-15 each
- Weighted incline sit-up...1 x 10-12, drop, 6-8 more


Friday
Delts - Severse pec deck/WG upright row superset...1-2 x 8-10
- Dumbbell Arnold Press dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Dumbbell Front Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
Triceps - Pushdown/CG bench press superset...1-2 x 6-10 each
- Reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
- Dropset weighted bench dip...1 x 8-10, drop 8-10
Calfs - Standing Calf Raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional
- Single Leg Calf dropset...1 x 6-8, drop 6-8, drop 6-8 optional

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

PWGriffin

So it's NOT just me??!! heh. this is why I don't get into critiquing workouts, cuz most wouldn't understand how to put one together in the first place, and that's why cookie cutter programs in muscle magz are so freakin popular, despite their complete lack of efficiency and balance.

yeah, that shit!!!

MySpace

Richie1888

wow steady on mate i honnestly wasnt being cheeky or anything i honnestly just wanted u to look at and and give ur opinion. its just i know more than the average guy about this, but i dont know as much as most on this site. I followed the way gopro said because lets face it he ll probably forget more about bodybuilding than ill ever know! and i thought this was it pretty spot on but i appretiate people giveing there opinion on how to make things better ?

so sorry if it didnt come accross that way mate

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Gazhole

It means that the exercise predominantly uses a certain muscle...Overhead Pressing is a lateral delt dominant exercise, but it also works the other two heads of the shoulders, traps, triceps, forearms...

Atm i do a full body, but i did the same basic thing when i did push/pull/legs.

Id do my compounds first, working down to isolation; heavy lifts first, working down to lighter lifts, and try and cycle the exercises in some way so i dont work two things one after the other.

Whether you do that with different bodyparts (chest, delts, bi's...), planes of motion (horizontal, vertical...), or movement types (push, pull...).

Or a combination of those.

Just stick to mostly compound movements, all that bicep curls isolation crap will just give you tennis elbow. I do 2 or 3 sets of standing bicep curls. Thats all of my "bicep workout", though they get worked to hell before that on Chin ups and rows.

Not to mention that big compound movements promote more growth overall.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Gazhole

I havent read many mags, because the few i did read were just laughable in their "advice".

It seems like bodybuilding techniques are as much in flux as any other fashion these days, and its rarely good advice no matter how much they change the rules, or how many "breakthrough" programs they come up with.

I was lucky in that i found this site when i did, and couldnt really afford mags when i started anyway :P.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08