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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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Registered User
Join Date: Jul 2006
Posts: 7
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Routine - please critique
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Aim to build muscle without gaining too much fat. I weigh 191 pounds,and am about 11% bodyfat. Comments welcomed:
Monday - Chest/Shoulders/Tris Bench Press - 3*10 Incline DB Press - 3*10 Cable Flyes - 3*10 Dips - 3*max reps Standing DB press - 3*15 Lateral DB Raise - 3*10 Upright Row - 3*10 Cable tricep press down - 3*10 DB tricep extension - 3*10 Wednesday - legs Squats - 2*20, 2*10 Leg Extension - 3*10 Lunges (holding DB) - 3*10 Stiff leg deadlift - 3*10 Hamstring Curl - 3*10 Seated calf raise - 3*20 Standing calf raise - 3*10 Friday - Back, Bi Deadlift - 3*10 Bent over barbell row - 3*10 Lat Pull down - 3*10 Bent over lateral raises - 3*10 Thin grip pull down - 3*10 DB Hammer curl - 3*10 standing Z bar curl - 3*10 |
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#2 |
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Registered User
Join Date: Jul 2006
Posts: 7
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In particualr I was wondering whether, with the excersies im doing, shoudl i be training my biceps on back day, and triceps on chest and shoulder day or shoudl I switch them around?
cheers |
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#3 |
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Slowly... but surely!
Elite Member
Join Date: Sep 2006
Location: Back from Iraq
Posts: 228
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I like to keep shoulders and chest about 4 days apart. Chest on Monday and shoulders on Friday. I don't like doing standing DB presses. Seems as though it's not stable enough. Should probably be sitting when you do that. (IMO) And why is it you are doing stiff leg deadlifts on leg day? That should be on back day if anything, but you have already incorporated deadlifts on back day, again IMO.
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#4 |
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Registered User
Join Date: Jul 2006
Posts: 7
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I do the shoulder press standing for core stability purposes, believing it helps my core as well as my shoulders at the same time.
The stiff leg deadlifts I believed were mainly for my hamstrings (top part of hamstrings mainly i think?) but may be wrong here. Thanks for the advice. |
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#5 |
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Slowly... but surely!
Elite Member
Join Date: Sep 2006
Location: Back from Iraq
Posts: 228
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I think that you do work your hamstrings with the stiff-leg deadlift. But you are still using a lot of back, not all hamstrings. As for the standing presses, I just feel that it gives more room for injury. When you get heavier into the weights, it seems as though you have to work harder to not bend your back while pushing... But that's just me. Good luck bro...
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#6 |
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Slowly... but surely!
Elite Member
Join Date: Sep 2006
Location: Back from Iraq
Posts: 228
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As I am not perfect, I guess that I gave some bad info... Apologies bro! Stiff leg deadlifts I have found work the glutes and the hamstrings. So I guess that's enough of my giving advice!
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