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New Routine Help
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10-24-2006, 09:53 PM
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#1 |
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Registered User
Join Date: Mar 2006
Posts: 23
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New Routine Help
I've recently switched up my training routine, and I could use some help with a few things. I'm currently on a push/pull/legs split, and my goal is hypertrophy:
Monday - Push: -Bench Press: (3x8) -Flys: (3x10) -Seated Military Press: (3x10) -Skullcrushers: (3x 10) -(I need one more exercise. I was thinking about another shoulder dominant exercise, but I was also considering putting dips in here) Tuesday-Legs: Back Squats: (3x10) Lunges: (3x10) Standing Calf Raise: (2x12) Seated Calf Raise: (2x12) (I need to add 2 hamstring dominant movements in here. I had been doing prone leg curls and weighted hypers, but I want to start doing deadlifts. Which type(s) are easiest to learn and perform?) Wednesday- Cardio Thursday-Pull: -Bent Row: (3x10) -1 arm db row: (3x10) -Chinups: (3x5 for now...but I'm trying to increase the reps every week) -Lat. Pulldown: (3x8) -Power Shrugs: (3x10) -DB EZ-Bar Curl: (3x10) Friday- Legs: -I'm thinking of keeping this the same as my Tuesday routine, but I'm also considering doing a quad/ham dominant split. Which would be better? Saturday: Off Sunday: Cardio The parts I need help with are in bold, but let me know if you see anything else I should change. Thanks in advance for your help. |
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10-24-2006, 10:07 PM
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#2 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Not bad. On Friday I would throw in some type of lower body pulling movement instead of the squats, such as deadlifts.
By the way what are power shrugs? Is this kind of like a jump and shrug? If so, you should do that for lower repetitions at the beginning of the day. Maybe not at all if your goal is to gain mass... |
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10-24-2006, 10:31 PM
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#3 | |
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Registered User
Join Date: Mar 2006
Posts: 23
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Quote:
Also, I do the power shrugs talked about here: http://www.elitefitness.com/forum/sh...&postcount=319 |
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10-26-2006, 11:06 AM
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#4 |
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Registered User
Join Date: Mar 2006
Posts: 23
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Alright, so I'm thinking of using this as my final routine:
Monday - Push: -Bench Press: (3x8) -Flys: (3x10) -Seated Military Press: (3x10) -Dips: (3x8) -Skullcrushers: (3x 10) Tuesday-Legs: Back Squats: (3x10) Lunges: (3x10) Standing Calf Raise: (2x12) Seated Calf Raise: (2x12) Wednesday- Cardio Thursday-Pull: -Bent Row: (3x10) -1 arm db row: (3x10) -Chinups: (3x5 for now...but I'm trying to increase the reps every week) -Lat. Pulldown: (3x8) -Power Shrugs: (3x10) -DB EZ-Bar Curl: (3x10) Friday- Legs: -Deadlift: (3x8) -Lunges: (3x10) -Standing Calf Raise (2x12) -Seated Calf Raise (2x12) Saturday: Off Sunday: Cardio Thanks for the help, and let me know if there is anything else I need to change. |
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