Thread: New Routien

Could you guys give me some suggestions on what i should do to make this routien the best it can be

Monday
Chest
Incline Bench- One warm up, Four sets
Bench Press- four sets
Pullovers- Four sets
Back
Chin Ups
Bent over Rows
Lawn mowers

Tuesday
Thighs
Squats- 1 warm-up, 4 sets
Lunges- 4 sets
Step-ups- 4 sets
Calves
Standing Calve Raise- Five sets of Fifteen Reps.
Lower BackPower Training
Straight Leg Dead lifts- Three sets of 10, 6, and 4
Good Mornings- Three sets of 10, 6, and 4

Wednesday
Shoulders
Behind the neck press
Reverse grip press
Shrugs
Barbell upright row 4 sets for all
Front raises
Incline dumbbell shrugs
Seated bent over lat raises

Thursday
Abs
Seated knee ups
Decline crunch
Reverse crunch
Broom twist
Decline twisting crunch
Hanging knee raise
Hanging knee raise to side
Crunch
Swiss ball crunch

Friday
Arms
Biceps
Easy bar curls
Barbell curls s.s. with
Hammer curls
Drop set curls
Triceps
Scull crushers s.s. with
Close grip press
Tricep extensions
Forearms
wrist curls
reverse wrist curls

Originally Posted by ForemanRules

Training 101

Great Article! I'm outlining a new program - this is exactly the fundamental thinking I need!

As a note: When I read some of the programs posted on this site I think, "Jesus Freaking Christ, I'd fry my body in a week if I tried this workout!" Maybe the pros need to train like this, but for begginers or intermediates like me, most of these programs seem detrimental to gain and suicidal to "sticking to workout" - day in and day out.

At my level, I never do more than 9 total sets upper body (chest, back or shoulders), usually 6 total (3 movements X2 sets, after good warm-ups). Typically, it's 4-6 total sets for biceps or triceps... usually 2 basic movements X 2 sets ea (again, after good warm-up).

3 Upper, 2 Lower per about 8 Day Cycle.

This might seem "light". But keeping program under 1 hour makes for some extremely intense workouts. It's possible that I'm still over-training, I think.

At any rate, I've stuck with this for seven months - and done better than I'd hoped. Much more than this I couldn't handle at my level... I'd burn out.

Unless you've been at this for years on end, and I haven't, don't overwhelm yourself. There's plenty of time.