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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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#1 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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New routine NEEDS HELP BAD!
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com ![]() looking to get more mass and get lean (bodybuilder) do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day Height:5 foot 10 inchs Weight: 168 LBS Waist: Arms: Chest: Quads: Calfs: Neck: Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built and get a six pac that sticks out. Supplements: BSN - NO EXPLODE in fruit punch flavor BSN - CELL MASS in arctic berry flavor VPX - AEX capsules (180) =================== MON exercises: =================== CHEST: ===== Incline BP (barbell) Decline BP (barbell) Standing flys (cable) Incline flys (dumbbell) *Push ups- as many as i can do* Triceps: ======= Pushdown (cable) Tricep extension (dumbbell) Curl (dumbbell) Calfs: ===== 45 degree calf press (sled machine) Standing calf raise (smith machine) 45 degree reverse calf press (sled machine) *ABS* ================== TUES exercises: ================== Back: ==== Bent-over row (dumbbell) Seated row (lever) *WORKS FUCKING GODLY FOR ME* front pulldown (cable) rear pulldown (cable) shrugs (barbell) *pull ups - as many as i can do* Biceps and forearms: curl (barbell) Hammer curl (dumbbell) ============= WED day off ============= =============== Thurs exercises: =============== LEGS: ==== squat (smith machine) Leg extensions (lever machine) 45 degree leg press (sled machine) dead lift (barbell) seated leg curl (lever machine) *hyperextension- as many as i can do* this is just a new thing i put togeth and was wondering what you guys think of it. as of now i dont know the reps/sets and weight. please give advice *first plan i ever made* OH YEAH! i forgot i gotta get my measuring tape from bro so i can tell you guys my arm/chest/calf/neck/quads/waist ![]() |
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#2 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
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#3 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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shitty so far? p.s. i never did free weight squats before. for the lying tri ext use a barbell?
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#4 |
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Back Home In SOCAL
Elite Member
Join Date: Aug 2003
Location: California
Posts: 3,325
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Well lets see...
Squats Deadlifts Chins Rows Bench or DB press Shoulder Press Bicep Curl/Tricep ext Your done. |
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"TOLERANCE is the virtue of a man without convictions"
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#5 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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oh yeah i forgot to add bent-over barbell rows. i usually do them in the gym.
on my offdays would you suggest i do cardio so i work out 3 days a week as well as do 3 days of cardio (running-jogging norm) ? Last edited by KataKlysm954 : 09-08-2006 at 08:49 PM. |
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#6 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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What about loading parameters?
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#7 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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can you give me an example of those? i dont know what that is.
heres how my workout plan is gonna go: Mon workout Tues workout Wed off (hockey night ; cardio playing hockey) Thurs workout Fri off Sat cardio Sun cardio i also wrote a note to myself and revised my routine listening to foremans info that he posted. today i will get measurements down and repost new routine. |
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#8 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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Sets and reps. Also, are you going to failure, or cumulating fatigue over a few sets? Rest intervals?
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The only time it's bad to feel the burn is when you're peeing...
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#9 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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yea ill post that stuff later on with my revised schedule and my measurements. check back in on this thread in a few hours (waiting for bro to bring over my tape measure that the bitch STOLE from me)
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#10 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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looking to get more mass and get lean (bodybuilder)
do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day Height:5 foot 10 inchs Weight: 169 LBS Waist: 33 inchs Arms: 14 inchs Chest: 40 inchs Quads: 23 inchs Calfs: 14.5 inchs Neck: 15.5 - 16 inchs Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built and get a six pac that sticks out. Supplements: BSN - NO EXPLODE in fruit punch flavor BSN - CELL MASS in arctic berry flavor VPX - AEX capsules (180) =================== MON exercises: =================== CHEST: ===== Incline BP (barbell) : 3 sets/ 8-12 reps Decline BP (barbell) : 3 sets/ 8-12 reps Standing flys (cable): 3 sets/ 12 reps Incline flys (dumbbell) - ****can drop one of the flys**** Triceps: ======= Pushdown (cable) : 3 sets/ 10 reps Do only one tricep movement - (lying tricep extension using barbell) Tricep extension (dumbbell) : 3 sets/ 8-12 reps Curl (dumbbell) : 3 sets/ 8-12 reps Calfs: ===== 45 degree calf press (sled machine) : 3 sets/ 8-10 reps Standing calf raise (smith machine) : 3 sets/ 8-12 reps 45 degree reverse calf press (sled machine) : 3 sets/ 8-10 reps *ABS* ================== TUES exercises: ================== Back: ==== Bent-over row (dumbbell) : 3 sets/ 8-12 reps Seated row (lever) *WORKS FUCKING GODLY FOR ME* : 3 sets/ 8-12 reps front pulldown (cable) : 3 sets/ 10-12 reps shrugs (barbell) : 3 sets/ 8-12 reps *pull ups - as many as i can do* Biceps and forearms: curl (barbell) : 3 sets/ 8-12 reps Hammer curl (dumbbell) : 3 sets/ 8-12 reps Can drop one of these *might keep both both* ============= WED day off ============= =============== Thurs exercises: =============== LEGS: ==== squat (barbell) : 3 sets/ 8-12 reps Leg extensions (lever machine) :3 sets/ 10-12 reps 45 degree leg press (sled machine) : 3 sets/ 8-12 reps dead lift (barbell) : 3 sets/ 8-12 reps seated leg curl (lever machine) <---- do these or SLDL (stiff legged dead lift) *hyperextension- as many as i can do* :::::SCHEDULE::::: -------------------------------------------------------------------------- MON- Weight train TUES- Weight train WED- I will be doing cardio (playing hockey) THURS- Weight train FRI day off - rest day SAT cardio- Walking / jogging (early morning on empty stomach) SUN cardio- walking / jogging (early morning on empty stomach) -------------------------------------------------------------------------- when ever im doing a exercise i warm up such as when im doing incline/decline bp i use just the 45lb bar and then after i add my lowest weight im gonna do; bump the weight higher; last set i do my highest weight. -------------------------------------------------------------------------- SUGGESTIONS AND INFO PLEASE. |
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#11 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Why do you have curl's under triceps?
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#12 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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Your measurements seem like everything is in decent proportion.
I would probably drop some of the extraneous arm work on Monday and stick to two exercises. I would also throw in a veritcal pressing movement (Overhead press of some kind). I would also not do as much calf work. I think direct arm work is generally overdone, and direct calf work isn't all that necessary, especially in your case when your calves are in proportion. Wednesday looks pretty good, though instead of just doing as many pullups as you can, I say pick a target like 30 and try to do them over as many sets as it takes. I would also do pullups before shrugs, but that's not a big deal. Friday I would do deadlifts before or right after the squats. I would also just drop the leg extensions. You might also consider changing the loading parameters sometimes. Staying in the 8-12 range forever will probably lead to plateauing pretty quick. |
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The only time it's bad to feel the burn is when you're peeing...
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#13 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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thanks for your info. yeah i will change up the range but for a couple weeks im gonna stick to 8-12 and build some str up after that i will change it. i will drop the leg ext. and do dead lifts instead and follow up on what you said
i as well will set a goal for myself for pull ups. the goal i set will be that i plan on accomplishing 25 pull ups on week one and every other week increase it by 5. thanks for looking over my routine guys***** how would overhead presses be with dumbbells or seated barbell military press?***** |
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#14 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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Quote:
You can use a barbell or dumbbells for overhead pressing. With a barbell I don't like to do them seated for some reason. It just doesn't feel right, though I sit with dumbbells sometimes. That's up to you though. |
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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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#15 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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which overhead press do you prefer? do you like to use dumbbells as compared to a barbell?
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#16 |
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Senior Member
Elite Member
Join Date: May 2006
Location: Illinois
Posts: 9,901
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Dumbell's works on stabilizers nicely.
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#17 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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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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#18 |
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Registered User
Join Date: Sep 2006
Location: Fort lauderdale, Florida
Posts: 203
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today i did deadlifts and did:
1 set of 135lbs (2 45's and bar) 10x 2 sets of 185 lbs (2 45's, 2 25's, and bar) 8x i did the 185 lbs 8x each set like nothing it was a piece of cake... next time i might try 205lbs (2x 45's, 2x 35's, and bar) i think i can manage at least 5x and cp ill try out your favorite one. |
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#19 |
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Registered User
Join Date: Aug 2006
Posts: 287
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I like em both, mix en up is key in my opinion, or if your gym can get as busy as mine just use what's available!!!!
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