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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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New Routien
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09-11-2006, 10:07 PM
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#1 |
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Registered User
Join Date: Jun 2006
Location: Santa Barbara, Ca.
Posts: 59
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New Routien
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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 |
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09-11-2006, 10:12 PM
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#2 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
"The body doesn't know muscles. It only knows movements." -Mel Siff "If you are still training body parts and not movements, you have missed a signifigant amount of information written on the subject of resistance training in the past 10 years." -Mike Boyle "Write programs. NOT workouts." -Alwyn Cosgrove Last edited by TJ Cline : 09-12-2006 at 06:08 PM. Reason: I think you know |
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09-11-2006, 10:13 PM
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#3 |
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Member
Join Date: May 2005
Posts: 12,544
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09-11-2006, 10:36 PM
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#4 |
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Registered User
Join Date: Jun 2006
Location: Santa Barbara, Ca.
Posts: 59
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could you give me some suggestions how to modify this one because i want to train 5 days a week and i tried to make it a push-pull
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09-11-2006, 10:40 PM
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#5 | |
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Member
Join Date: May 2005
Posts: 12,544
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Quote:
lower off off upper lower off Bench Incline Military Dead lift SLDL squat Dips CGBP Rows lat pulls pullups |
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09-12-2006, 08:25 AM
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#6 | |
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Registered User
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Quote:
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. |
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"Wait 'till you see special photos of my old man butt in April!"
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