Thread: How's this routine?

Thats not a routine. A routine has periodzation, tempos, and Ri's. Got any of those?

Originally Posted by Double D

Thats not a routine. A routine has periodzation, tempos, and Ri's. Got any of those?

its a routine


tempo: 6/2/1
R.I's: 60sec.

Periodzation? Routine is total crap without it.

nope....

Do you know what it is?

Originally Posted by Double D

Do you know what it is?

yepp pretty sure you cycle phases of hypertropy/strength and etc..

Yes in a round about way. Here I am sure you are aware of this page, but here ya go.
Guide To Designing A Routine

yeah read it

Monday: Chest
Incline Press
Benchpress
Fly's(incline,flat,etc)
Pullovers
Cable(crossovers, or seated fly's or etc..)

Tuesday: Back
WG Pullups
Bentover Rows
V-bar Rows
Lat-Pulldowns
Seated Cable rows 2*

Wednesday: Shoulder+Traps
Seated Overhead press
Db Seated Overhead Press
Lateral Raises
DB Shrugs
Barbell Shrugs

Thursday: Triceps/Biceps/Forearms
CG benchpress
Overhead extensions
pushdowns(rope,bar, etc)
Barbell Curls
Alternating DB Curls
Wrist Curls

Friday: Legs
Squats ATG
SLD's
Leg Extensions
Leg Curls
Calf Raises

Saturday+Sunday: Rest-

better

Well you asked about a program that has been put together with very little information offered and this is what your going to get. Whenever you build a program you think of different things. Goals being numero uno. You use periodzation, which by the looks of it you have none. Hell I dont even know how long your going to be running these exercises and days for?

I would scrap the bodypart idea all together. There are much more intelligent and effective ways to train.

soo . ok genious help me out here.

Goal: Size(mainly) and strength. yeah i want mainly compound stuff and isolation stuff too(for chest and triceps and etc.) diet is good. eating 3200cals. 300g carbs, 280g protein and around 80g fats...

Why not use an upper/lower, or a total body routine? Scrap the things you get out of bb'ing mags. Traing smart and effecient. Not time consuming and overwhelming!

Originally Posted by Double D

Why not use an upper/lower, or a total body routine? Scrap the things you get out of bb'ing mags. Traing smart and effecient. Not time consuming and overwhelming!

:rofl true that!. i did push/legs/pull for around a year and then my routine has been whatever everyweek now. how bout this :

Monday: Upper
Tuesday: Lower
Wednesday: off
Thursday: Upper
Friday: Lower
Sat+Sun: Rest...

Better ?

A ton better! Now put it together like this:

Warmup:

Core:

A and B Workouts

Cardio:

Cooldown:

Include: Loading pattern or periodzation your using. Tempo's (which should be different each cycle if not controlled). RI's, Sets, reps.

oh god, you lost me .

Upper 1:
Upper body horizontal push: BenchPress
Upper body horizontal pull: Bentover Rows
Upper body vertical push: Seated DB Military Press
Upper body vertical pull: WG Pullups

Lower 1:
Lower body push: ATG squats
Lower body pull: SLD's
Leg Extensions
Leg Curls

Upper 2:
Upper body horizontal push: bench press
Upper body horizontal pull: bentover V-bar Rows
Upper body vertical push: Seated BB Military Press
Upper body vertical pull: Chinups

Lower 2:
Lower body push: ATG squats
Lower body pull: SLD's
Leg Extensions
Leg Curls


How is that? ....

But i want to add in isolation work too (Lateral raises, skull crushers, fly's, incline press)

I would drop the extensions and leg curls. And add Lunges and Good Mornings. Keep your routine a bit more fresh something like;

Upper1/ Upper 2
BB Bench Press-------DB Bench
Bent Over Rows------DB Rows
Seated DB OH Press--Standing DB OH Press
WG Pullups-----------Chinups (Like you got)

Lower 1/ Lower 2
BB Squats------------Bulgarian Squats
SLDL-----------------1-Legged SLDL
Lunges---------------Side Lunges or step ups
Good Mornings--------Zercher Good mornings

Many different ways to do it, but think about progression. Also you still havent written out your loading pattern. And what are you doing for core?

Use your iso work in at the end.

Or superset it as you go.

Originally Posted by Double D

I would drop the extensions and leg curls. And add Lunges and Good Mornings. Keep your routine a bit more fresh something like;

Upper1/ Upper 2
BB Bench Press-------DB Bench
Bent Over Rows------DB Rows
Seated DB OH Press--Standing DB OH Press
WG Pullups-----------Chinups (Like you got)

Lower 1/ Lower 2
BB Squats------------Bulgarian Squats
SLDL-----------------1-Legged SLDL
Lunges---------------Side Lunges or step ups
Good Mornings--------Zercher Good mornings

Many different ways to do it, but think about progression. Also you still havent written out your loading pattern. And what are you doing for core?

why cant i just keep it simple like i got? i dont do anything for core and i also want to add in a hella lot of other stuff . like cg benchpress, dips and bb curls and incline press and etc...... also what is loading pattern?

That is a number one problem with most programs they fail to use core work. Core not only helps you lift more weight in the long run, but also improves posture, which helps to prevent injuries! Wow I wish I could spout out all the things that core is good for right now, but I dont have all night. Honeslty you have to do core work. It takes about 10-15 minutes and thats it! You have to also stretch! You stretch to strengthen joints and improve ROM.

Use Incline press in place of the DB Press, Work CGBP in there for your flat bench for a few weeks, throw dips in there for a tricep movement, you can always use iso work at the end, just as long as its not a ton of it.

i'm so lost. just forget about it.

Lost huh? I thought I made it pretty simple for ya. Maybe P can give you a hand soon?

yes lost. cant i just do something simple

Well I think I have looked into your journal before and I think you are relativly strong. In that case I think you have been training for a good while. Therefore you have to use different things. You can use exactly what you wrote, but use proper periodzation. I am going to stick to my guns on core work though. Be sure to add 10-15 minutes of that per workout.

Originally Posted by Double D

Well I think I have looked into your journal before and I think you are relativly strong. In that case I think you have been training for a good while. Therefore you have to use different things. You can use exactly what you wrote, but use proper periodzation. I am going to stick to my guns on core work though. Be sure to add 10-15 minutes of that per workout.

ok, i think im going to do push/legs/pull. simple. and what kinda core exercises are you suggesting?