Another routine to be critiqued

El Hefe · 01-20-2007, 09:13 AM

Here we go again!
I have been lifting pretty consistently for about 4 months straight now, but haven't had the most organized routine. I have been doing plenty of research, and have read the stickies and i am planning on starting the following routine next week.

Please let me know what I am missing or could do without:

Monday- Upper Body Press

Flat DB or Bench 3 x 6-8
Incline 3 x 6-8
Shoulder press 3 x 6-8
Dips 3x 8-10

Isolations- DB flies, Cable crossovers, Cable Pulls, skull crushers

Core exercises

Tuesday- Legs: Quad day

squats 3 x 6
Leg press 3 x 8
quad extensions 3 x 8

Calves

Weds

Rest

Thurs- Upper body Pull

Pullups (as many as i can do which isnt much)
Yates Rows 3 x 8-10
Face Pulls 3 x 10-12
Seated Rows 3 x 8-10

Barbell curls, Hammer curls or preacher curls

Friday-Legs: Hip Day

Deadlifts 3 x 5-6
Hyperextensions
Hamstring curls 3 x 10

Saturday and Sunday

Eat, Sleep, core and forearms

I will rest about 60-90 seconds between sets

My goal is to increase functional strength for playing softball, and i also want to tone up for when I go back into my next weight loss cycle (30 more lbs of fat to go).

I have a pretty good handle on the diet/nutrition side of things, I'm just not strong in the training department, any help will be appreciated

assassin · 01-20-2007, 10:27 AM

Quote:

Originally Posted by El Hefe

Here we go again!
I have been lifting pretty consistently for about 4 months straight now, but haven't had the most organized routine. I have been doing plenty of research, and have read the stickies and i am planning on starting the following routine next week.

Please let me know what I am missing or could do without:

Monday- Upper Body Press

Flat DB or Bench 3 x 6-8
Incline 3 x 6-8
Shoulder press 3 x 6-8
Dips 3x 8-10

Isolations- DB flies, Cable crossovers, Cable Pulls(you mean cable push downS? ), skull crushers

Core exercises

Tuesday- Legs: Quad day

squats 3 x 6
Leg press 3 x 8
quad extensions 3 x 8

Calves

Weds

Rest

Thurs- Upper body Pull

Pullups (as many as i can do which isnt much)
Yates Rows 3 x 8-10
Face Pulls 3 x 10-12
Seated Rows 3 x 8-10

Barbell curls, Hammer curls or preacher curls your isolation at pull day is less than push day , do some trap / rear shoulders work...

Friday-Legs: Hip Day

Deadlifts 3 x 5-6
Hyperextensions
Hamstring curls 3 x 10

Saturday and Sunday

Eat, Sleep, core and forearms do the forearm work on pull day or ham day

I will rest about 60-90 seconds between sets

My goal is to increase functional strength for playing softball, and i also want to tone up for when I go back into my next weight loss cycle (30 more lbs of fat to go).

I have a pretty good handle on the diet/nutrition side of things, I'm just not strong in the training department, any help will be appreciated

Witchblade · 01-20-2007, 11:22 AM

I'd remove some isolation stuff from upper push day and even upper and lower body out. I'd do twist exercises for your core and explosive exercises too for softball. You should also include sprints.

This is, if you don't include those things in softball training. What days do you train?

kcoleman · 01-20-2007, 12:42 PM

"do the forearm work on pull day or ham day"

Nah, grip can be trained multiple times per week. Giving it a separate day to train increases the frequency of your grip training and allows you to hold maximal weight with fresh grip strength on one day.

01-20-2007, 09:13 AM	#1
El Hefe Donkey Punch Elite Join Date: Dec 2006 Location: MA Posts: 107	Another routine to be critiqued BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Here we go again! I have been lifting pretty consistently for about 4 months straight now, but haven't had the most organized routine. I have been doing plenty of research, and have read the stickies and i am planning on starting the following routine next week. Please let me know what I am missing or could do without: Monday- Upper Body Press Flat DB or Bench 3 x 6-8 Incline 3 x 6-8 Shoulder press 3 x 6-8 Dips 3x 8-10 Isolations- DB flies, Cable crossovers, Cable Pulls, skull crushers Core exercises Tuesday- Legs: Quad day squats 3 x 6 Leg press 3 x 8 quad extensions 3 x 8 Calves Weds Rest Thurs- Upper body Pull Pullups (as many as i can do which isnt much) Yates Rows 3 x 8-10 Face Pulls 3 x 10-12 Seated Rows 3 x 8-10 Barbell curls, Hammer curls or preacher curls Friday-Legs: Hip Day Deadlifts 3 x 5-6 Hyperextensions Hamstring curls 3 x 10 Saturday and Sunday Eat, Sleep, core and forearms I will rest about 60-90 seconds between sets My goal is to increase functional strength for playing softball, and i also want to tone up for when I go back into my next weight loss cycle (30 more lbs of fat to go). I have a pretty good handle on the diet/nutrition side of things, I'm just not strong in the training department, any help will be appreciated

01-20-2007, 11:22 AM	#3
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,219 Photos: 2	I'd remove some isolation stuff from upper push day and even upper and lower body out. I'd do twist exercises for your core and explosive exercises too for softball. You should also include sprints. This is, if you don't include those things in softball training. What days do you train?
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01-20-2007, 12:42 PM	#4
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	"do the forearm work on pull day or ham day" Nah, grip can be trained multiple times per week. Giving it a separate day to train increases the frequency of your grip training and allows you to hold maximal weight with fresh grip strength on one day.