P/rr/s

JasnoE · 09-24-2006, 11:17 PM

This is a routien i put togather and want to start is it ok?
I have a bench, squat rack, and dumbbells from 10-80 LBS so that is why there are no machine exercises in it

Power Week
Chest/Triceps/Shoulders

DB Flat Bench 2x 4-6
DB Incline Bench 2x 4-6
DB Shoulder Press 2x 4-6
Chin-Ups 2x 15-20
Skull Crushers 2x 4-6
Tricep extensions 2x 6-8

Legs
Squats 2x 4-6
Leg Press 2x 4-6
Stiff legged dead lifts 3x 6-8
Lunges 2x 6-8
Seated Calf Raises 2x 6-8

Back/Biceps
BB Bent Over Rows 2x 4-6
BB Shrugs 2x 6-8
Pull-ups 2x 6-8
Hammer curls 2x 8-10
Easy bar curls 2x 8-10
Barbell curls 2x 4-6

Rep Range Week
Chest/Triceps/Shoulders

DB Flat Bench 3x 7-9 10-12 13-15
DB Incline Bench 3x 7-9 10-12 13-15
DB Shoulder Press 3x 7-9 10-12 13-15
Chin-Ups 3x 15-20
Skull Crushers 3x 7-9 10-12 13-15
Tricep extensions 3x 7-9 10-12 13-15

Legs
Squats 3x 7-9 10-12 13-15
Leg Press 3x7-9 10-12 13-15
Stiff legged dead lifts 3x 7-9 10-12 13-15
Lunges 3x 7-9 10-12 13-15
Seated Calf Raises 3x 7-9 10-12 13-15

Back/Biceps
BB Bent Over Rows 3x 7-9 10-12 13-15
BB Shrugs 3x 7-9 10-12 13-15
Pull-ups 3x 7-9 10-12 13-15
Hammer curls 3x 7-9 10-12 13-15
Easy bar curls 3x 7-9 10-12 13-15
Barbell curls 3x 7-9 10-12 13-15

Shock Week
Chest/Triceps/Shoulders
BB Incline Bench 2x 8-10 S.S
DB Flys 2x 8-10
DB Shoulder Press 2x 8-10 S.S
BB Front Raises 2x 8-10
CG Bench Press 2x 8-10 S.S
DB Tricep Extensions 8-10
Scull Crushers Drop Set
Lat Raises 2x Drop Set

Legs
BB Squats 2x 8-10 S.S
Step- Ups 2x 8-10
Lunges 3x 8-10 S.S
SLDL 3x 8-10
DB Squat 2x 8-10 S.S
Leg Raises 2x 8-10
BB Calf Raises 2x 10-14 S.S
Donkey Calf Raises 10-14
DB Single leg calf raises DROP SET

Back/Biceps
Deadlifts 2x 8-10 S.S
Easy Bar Curls 8-10
Cleans 2x 8-10 S.S
Pullups 2x 8-10
Bent Over Rows 2x 8-10 S.S
Hammer Curls 8-10
Lat Raises 2x 8-10 S.S
Standing Bicep Curls 2x 6-8

assassin · 09-25-2006, 12:34 AM

what'll be your tempo at every week??

mike456 · 09-25-2006, 02:42 PM

even if you had all the machines in the world it would be better to use the Free weights. You have a long bar and weights, right? or else what is the point of having a squat rack.

mike456 · 09-25-2006, 02:43 PM

how do you do leg presses with no machines?

JasnoE · 09-25-2006, 08:46 PM

I ment to put leg raises not leg press my bad

09-24-2006, 11:17 PM	#1
JasnoE Registered User Join Date: Jun 2006 Location: Santa Barbara, Ca. Posts: 59	P/rr/s This is a routien i put togather and want to start is it ok? I have a bench, squat rack, and dumbbells from 10-80 LBS so that is why there are no machine exercises in it Power Week Chest/Triceps/Shoulders DB Flat Bench 2x 4-6 DB Incline Bench 2x 4-6 DB Shoulder Press 2x 4-6 Chin-Ups 2x 15-20 Skull Crushers 2x 4-6 Tricep extensions 2x 6-8 Legs Squats 2x 4-6 Leg Press 2x 4-6 Stiff legged dead lifts 3x 6-8 Lunges 2x 6-8 Seated Calf Raises 2x 6-8 Back/Biceps BB Bent Over Rows 2x 4-6 BB Shrugs 2x 6-8 Pull-ups 2x 6-8 Hammer curls 2x 8-10 Easy bar curls 2x 8-10 Barbell curls 2x 4-6 Rep Range Week Chest/Triceps/Shoulders DB Flat Bench 3x 7-9 10-12 13-15 DB Incline Bench 3x 7-9 10-12 13-15 DB Shoulder Press 3x 7-9 10-12 13-15 Chin-Ups 3x 15-20 Skull Crushers 3x 7-9 10-12 13-15 Tricep extensions 3x 7-9 10-12 13-15 Legs Squats 3x 7-9 10-12 13-15 Leg Press 3x7-9 10-12 13-15 Stiff legged dead lifts 3x 7-9 10-12 13-15 Lunges 3x 7-9 10-12 13-15 Seated Calf Raises 3x 7-9 10-12 13-15 Back/Biceps BB Bent Over Rows 3x 7-9 10-12 13-15 BB Shrugs 3x 7-9 10-12 13-15 Pull-ups 3x 7-9 10-12 13-15 Hammer curls 3x 7-9 10-12 13-15 Easy bar curls 3x 7-9 10-12 13-15 Barbell curls 3x 7-9 10-12 13-15 Shock Week Chest/Triceps/Shoulders BB Incline Bench 2x 8-10 S.S DB Flys 2x 8-10 DB Shoulder Press 2x 8-10 S.S BB Front Raises 2x 8-10 CG Bench Press 2x 8-10 S.S DB Tricep Extensions 8-10 Scull Crushers Drop Set Lat Raises 2x Drop Set Legs BB Squats 2x 8-10 S.S Step- Ups 2x 8-10 Lunges 3x 8-10 S.S SLDL 3x 8-10 DB Squat 2x 8-10 S.S Leg Raises 2x 8-10 BB Calf Raises 2x 10-14 S.S Donkey Calf Raises 10-14 DB Single leg calf raises DROP SET Back/Biceps Deadlifts 2x 8-10 S.S Easy Bar Curls 8-10 Cleans 2x 8-10 S.S Pullups 2x 8-10 Bent Over Rows 2x 8-10 S.S Hammer Curls 8-10 Lat Raises 2x 8-10 S.S Standing Bicep Curls 2x 6-8

09-25-2006, 02:42 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	even if you had all the machines in the world it would be better to use the Free weights. You have a long bar and weights, right? or else what is the point of having a squat rack.
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

09-25-2006, 02:43 PM	#4
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	how do you do leg presses with no machines?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

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09-25-2006, 12:34 AM	#2
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	what'll be your tempo at every week??

09-25-2006, 08:46 PM	#5
JasnoE Registered User Join Date: Jun 2006 Location: Santa Barbara, Ca. Posts: 59	I ment to put leg raises not leg press my bad