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New Routine
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10-29-2006, 01:54 AM
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#1 |
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Registered User
Join Date: Sep 2005
Posts: 218
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New Routine
I just finished a long period of bill stars 5x5 routine and decided to change things up a little bit. How's it looking so far?
Monday Bench Press 3x8 Military press 3x8 Incline Press 3x8 DB press 3x8 Flys 3x8 External Rotations 3x8 Overhead DB extensions 2x8 Wednesday T-Bar Rows 3x8 Pullups 3x8 Yates Row 3x8 Cable Pulldowns 3x8 Bent Lateral Raises 3x8 Preacher Curls 2x8 Drag Curls 2x8 Friday Squats 3x8 Leg Press 3x8 Romanian Deadlift 3x8 Leg Curls 3x8 Seated Calf Raises 3x8 Decline Situps 2x8 Kneeling Chops 2x8 |
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#12 Rutgers Football
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10-29-2006, 01:01 AM
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#3 | |
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Registered User
Join Date: Sep 2005
Posts: 218
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#12 Rutgers Football
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10-29-2006, 07:34 AM
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#4 |
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Registered User
Join Date: Feb 2006
Posts: 3,285
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it looks ok to me, but it could be better.
Day 1- Push BB Flat Bench BB Military Press Dips Extensions Rotator Work Day 2- Pull Rows Pull-ups CG Chins (Bis) Curls For the legs I think it is better to split it up into 2 days, you have 2 days for your upper body, why not 2 for the lower body also, on leg day a you would do squat/quad dominant, and on leg day b you would do deadlift/hip dominant and for the reps, I think you should go with undulating periodization, expecially if you have goals of strength and size, so: week 1: 3x12 week 2: 4x8 (only for compounds, for isolation do 2x10) week 3: 5x5 (only for compunds, for isolation do 2x10) good luck |
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10-29-2006, 10:37 AM
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#5 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,405
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I think the exercise selection is pretty good, but I would use loading parameters much like what mike suggested.
You may also consider looking into GoPro's P-RR-S program, for which there is a sticky at the top of the page. Basically, one week is heavier lifting geared toward strength and some hypertrophy (Power week), one week is geared toward hypertrophy (Rep Range), and one week is using techniques like dropsets and supersets for hypertrophy and muscular endurance (Shock). |
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The only time it's bad to feel the burn is when you're peeing...
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10-29-2006, 09:53 PM
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#6 | |
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Registered User
Join Date: Sep 2005
Posts: 218
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Quote:
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#12 Rutgers Football
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10-29-2006, 11:06 PM
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#7 | |
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Join Date: Sep 2005
Posts: 218
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#12 Rutgers Football
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10-30-2006, 02:10 PM
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#8 |
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Registered User
Join Date: Sep 2005
Posts: 218
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well I just finished the push workout, and my arms feel like they're gonna fall off. I was wondering, it might be wise to eliminate one of the exercises from the routine. I figure it would be a little too much to do incline bench and military overhead press in the same day, would it be okay to eliminate one of those? Also, would I be able to get away with eliminating anything else?
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#12 Rutgers Football
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10-30-2006, 02:15 PM
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#9 |
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Registered User
Join Date: Sep 2005
Posts: 218
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actually, would something like this still be good?
Monday: Bench Press 3x8 Military press 3x8 Flys 2x8 External Rotations 2x8 Overhead DB extensions 2x8 |
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#12 Rutgers Football
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Linear Mode
