How does this look for a routine?

TehBiggestLuzer · 03-21-2007, 02:52 PM

MONDAY: Bench Press 4 sets 8 reps, Incline DB press 4 sets 8 reps, skull crushers 3 sets 8 reps, Dips 2 sets to failure

TUESDAY: DB rows 4 sets 8 reps, Lat pull downs 4 sets 8 reps, Close grip pull downs 2 sets of 10, Hammer curls 3 sets of 8, barbell/ez curl 3 sets of 10.

WEDNESDAY: OFF

THURSDAY: Squats 4 sets of 10, deadlift 3 sets of 8, standing calves 4 sets of 12. Hamstring curls 3 sets of 10,

FRIDAY: Seated DB press 4 sets of 8, cable laterals 3 sets of 10, upright rows 3 sets of 10, rear delts 3 sets of 12.

-I do racquetball, rollerblading, etc for cardio. No thanks on running on a treadmill

*Am i missing any exercises/muscle grougs that are important
*All opinions wanted

TehBiggestLuzer · 03-23-2007, 11:10 AM

i meant to say squats or deadlift on thursday, also have leg extentions on thursday. Here is my updated routine. Someone plz comment

.

MONDAY: Bench Press 4 sets 8 reps, Incline DB press 4 sets 8 reps, skull crushers 3 sets 8 reps, Dips 2 sets to failure

TUESDAY: DB rows 4 sets 8 reps, Lat pull downs 4 sets 8 reps, Close grip pull downs 2 sets of 10, Hammer curls 3 sets of 8, barbell/ez curl 3 sets of 10.

WEDNESDAY: OFF

THURSDAY: Squats 4 sets of 10 or deadlift 4 sets of 8, standing calves 4 sets of 12. Hamstring curls 3 sets of 10, Leg extentions 3 sets of 10

FRIDAY: Seated DB press 4 sets of 8, cable laterals 3 sets of 10, upright rows 3 sets of 10, rear delts 3 sets of 12.

Uthinkso · 03-23-2007, 11:14 AM

what are your goals you hope to reach with this routine?

kinkery · 03-23-2007, 11:15 AM

can't you make it more organized?

TehBiggestLuzer · 03-23-2007, 11:30 AM

Quote:

Originally Posted by Uthinkso

what are your goals you hope to reach with this routine?

Gain Muscle: Right now im cutting to 10-12 percent bodyfat and then im

MONDAY: Bench Press 4 x 8
Incline DB press 4 x 8
Skull crushers 3 x 8
Dips 2 x failure

TUESDAY: DB rows 4 x 8
Lat pull downs 4 x 8
Close grip p downs 2 x 10
Hammer curls 3 x 8
barbell/ez curl 3 x 10

WEDNESDAY: OFF

THURSDAY: Squats 4 x 10 or deadlift 4 x 8
Leg extentions 3 x 10
standing calves 4 x 12
Hamstring curls 3 x 10

FRIDAY: Seated DB press 4 x 8
cable laterals 3 x 10
upright rows 3 x 10
rear delts 3 x 12

There that is organized better

Double D · 03-23-2007, 05:36 PM

Whats the ri's, tempos, intensity? Are you using any type of periodzation?

TehBiggestLuzer · 03-26-2007, 04:47 PM

Quote:

Originally Posted by Double D

Whats the ri's, tempos, intensity? Are you using any type of periodzation?

RI=?
Tempo = normal
intensity = as much as my muscles let me......
periodization = 90-120 seconds in between reps....

That is the best answer I can come up with

What could i do in replacement of the upright rows?

Double D · 03-26-2007, 04:49 PM

This is bad.

You dont know what you rest in between each set is?
Tempo-Not really any such thing as normal.
Intensity-So you are going to go to failure each time?
Periodzation-Learn what that is. You can find it in the training stickies. It will make your programs easier and more effect.

TehBiggestLuzer · 03-26-2007, 04:57 PM

Hmmm well you could think tempos could be normal

.
RI= apparently is Rest Interval....90-120 seconds generally....i dunno if there is certain ri's i should use for certain exercises but that amount of time feels good to me. I shorten it up for some of the exercises but when i bench i take 120 seconds
intensity= I try to hit failure on my last set.....if i do...i move up weight the following week.
periodization i guess i will have to look into it more

**Gazhole** · 03-27-2007, 07:39 AM

Putting on muscle is predominantly down to your diet.

All other questions can be answered in the sticky topics in this section.

Read them all over and over.

TehBiggestLuzer · 03-27-2007, 12:02 PM

Quote:

Originally Posted by Gazhole

Putting on muscle is predominantly down to your diet.

All other questions can be answered in the sticky topics in this section.

Read them all over and over.

The question on this is quite simple. With my main goal to gain mass does this look like a pretty good routine.....ive already decided to replace upright rows with something else but i want to make sure i am not forgetting any important excercises is all

. I appreciate any comments.

for Example another poster could go. If I were you i would add "excercise a" on monday and get rid of "excercise b" on friday.

Thanks ahead of time for comments on the routine

I have my diet down really well. I do it more for increased lifespan but i would also like to get more muscular and have the motivation to do so!

03-21-2007, 02:52 PM	#1
TehBiggestLuzer Registered User Join Date: Mar 2007 Posts: 63	How does this look for a routine? MONDAY: Bench Press 4 sets 8 reps, Incline DB press 4 sets 8 reps, skull crushers 3 sets 8 reps, Dips 2 sets to failure TUESDAY: DB rows 4 sets 8 reps, Lat pull downs 4 sets 8 reps, Close grip pull downs 2 sets of 10, Hammer curls 3 sets of 8, barbell/ez curl 3 sets of 10. WEDNESDAY: OFF THURSDAY: Squats 4 sets of 10, deadlift 3 sets of 8, standing calves 4 sets of 12. Hamstring curls 3 sets of 10, FRIDAY: Seated DB press 4 sets of 8, cable laterals 3 sets of 10, upright rows 3 sets of 10, rear delts 3 sets of 12. -I do racquetball, rollerblading, etc for cardio. No thanks on running on a treadmill Am i missing any exercises/muscle grougs that are important All opinions wanted

03-23-2007, 11:14 AM	#3
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,304 Photos: 3	what are your goals you hope to reach with this routine? I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

03-27-2007, 07:39 AM	#10
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 7,999 Photos: 19	Putting on muscle is predominantly down to your diet. All other questions can be answered in the sticky topics in this section. Read them all over and over. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

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03-23-2007, 11:10 AM	#2
TehBiggestLuzer Registered User Join Date: Mar 2007 Posts: 63	i meant to say squats or deadlift on thursday, also have leg extentions on thursday. Here is my updated routine. Someone plz comment . MONDAY: Bench Press 4 sets 8 reps, Incline DB press 4 sets 8 reps, skull crushers 3 sets 8 reps, Dips 2 sets to failure TUESDAY: DB rows 4 sets 8 reps, Lat pull downs 4 sets 8 reps, Close grip pull downs 2 sets of 10, Hammer curls 3 sets of 8, barbell/ez curl 3 sets of 10. WEDNESDAY: OFF THURSDAY: Squats 4 sets of 10 or deadlift 4 sets of 8, standing calves 4 sets of 12. Hamstring curls 3 sets of 10, Leg extentions 3 sets of 10 FRIDAY: Seated DB press 4 sets of 8, cable laterals 3 sets of 10, upright rows 3 sets of 10, rear delts 3 sets of 12.

03-23-2007, 11:15 AM	#4
kinkery Make them want to be you! Join Date: Feb 2007 Posts: 998	can't you make it more organized?

03-23-2007, 05:36 PM	#6
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	Whats the ri's, tempos, intensity? Are you using any type of periodzation?

03-26-2007, 04:49 PM	#8
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,459 Photos: 1	This is bad. You dont know what you rest in between each set is? Tempo-Not really any such thing as normal. Intensity-So you are going to go to failure each time? Periodzation-Learn what that is. You can find it in the training stickies. It will make your programs easier and more effect.

03-26-2007, 04:57 PM	#9
TehBiggestLuzer Registered User Join Date: Mar 2007 Posts: 63	Hmmm well you could think tempos could be normal . RI= apparently is Rest Interval....90-120 seconds generally....i dunno if there is certain ri's i should use for certain exercises but that amount of time feels good to me. I shorten it up for some of the exercises but when i bench i take 120 seconds intensity= I try to hit failure on my last set.....if i do...i move up weight the following week. periodization i guess i will have to look into it more