Reply With QuoteFAR too much upper body work, you have nothing to do with legs in this program apart from squats. How is that balanced? Your legs make up half of your bodyweight, why give them anything less than half your time?
Too much Chest work and pushing in general.
Not enough upper body pulling.
NO lower body pulling (ham/hip dominant) exercises AT ALL.
Rep ranges are too static, read up on periodization.
You can add your core work to your actual workouts and give yourself a few more days off.
Basically, id just scrap this because theres nothing good about it whatsoever.
Read the sticky topics in the training section and learn how to set up something decent.
1 - Balance your upper/lower work.
2 - Balance your pushing/pulling work.
3 - Periodize your program.
my routine
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Thread: my routine
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04-04-2007, 06:37 AM #1Registered User
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my routine
alright people, this is my new routine, (my old one was the same 3 set every day) tell me what u's think
cheers
Monday
Shoulder Press x 3 (10reps)
Incline Flies x 2 (10reps)
Flat Press x 2 (10reps)
Tuesday
Dumbell Squats x 3 (15reps)
Hammer Curls x2 (20reps)
Upright Row x2 (10reps)
Wednesday
Jackknife sit up x 3 (10reps) (with wieght?)
russian twist x 2 (15reps)
dumbell side bends x3 (25reps)
Thursday
Incline Flies x 3 (10reps)
Shoulder Press x 2 (10reps)
Flat Press x 2 (10reps)
Friday
Upright Row x 3 (10reps)
Dumbel Squats x 3 (15reps)
Hammer Curl x 3 (20reps)
Saturday
Jackknife sit up x 3 (10reps) (with wieght?)
russian twist x 2 (15reps)
dumbell side bends x3 (25reps)
Sunday
Watch Tv
Drink beer
im using about 8.5kg on each dumbell, should it be a bit more?
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04-04-2007, 06:53 AM #2SHRUG LIKE YOU MEAN IT MODERATOR
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04-05-2007, 04:55 AM #3Registered User
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cheers mate, you're right, im new enough to this planned workout thing.
i've changed over to an 3 day full body, what u think.
Monday
Bent over dumbbell row 3 sets (20 reps, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Dumbbell upright row 3 sets (20, 15, 12)
Dumbell Suats 2 sets (20, 15, 12)
Alternate Dumbell Curls 3 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)
Wed
Dumbell Suats 2 sets (20, 15, 12
Bent over dumbbell row 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)
Dumbbell upright row 3 sets (20, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Alternate Dumbell Curls 3 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)
Fri
Bent over dumbbell row 3 sets (20, 15, 12)
Dumbbell press 3 sets (30, 25, 20)
Dumbell Suats 2 sets (20, 15, 12)
Standing Dumbell Tricep Curls 3 sets (20, 15, 12)
Alternate Dumbell Curls 3 sets (20, 15, 12
Dumbbell upright row 3 sets (20, 15, 12)
Dumbell Crunches 3 sets (25, 20, 15)
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