Skyliner

Please take a look. Currently bulking.

Monday: Chest and Back

1) Low Incline DB Bench Press: 3 x 8-10
2) Close Grip Chin Ups: 2 x Failure
3) Wide Grip Dips: 2 x 10
4) One Arm DB Row: 2 x 8-12
5) Flat Barbell Bench Press: 2 x 6-8
6) Bent Over Barbell Row: 2 x 8-10
7) Wide Grip Pulldowns: 2 x 6-8
8) DB Shrugs: 2 x 12-15

Wednesday: Legs

1) Smith Machine Squats: 3 x 6-8
2) Leg Press: 3 x 10-12
3) Leg Extension: 1 x 15
4) Leg Curls: 3 x 8-10
5) Hip Abductors: 1 x 12
6) Calf Raises: 2 x 15-20

Friday: Shoulders, Triceps and Biceps

1) Seated Dumbbell Presses: 3 x 8-10
2) Side Lateral Raises: 3 x 8-12
3) Skull Crushers: 3 x 8-12
4) Single Arm Underhand Grip Pressdowns: 2 x 6-8
5) Incline Dumbbell Curl: 2 x 8-10
6) Hammer Curls: 2 x 8-10

Will this be overtraining? Should I add/delete anything? Thanks!

Keep on going...

Robboe

I would drop the pulldowns. No need if you're doing chins.

The abductor machine is also unnecessary.

Other than that it looks very good.

Being held down by The Man

Scotty the Body

I would have to say the same as TCD, have you tried it yet?

Cool

LAM

ditto...good routine

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Claudette

Chicken, why is that? Is it b/c men shouldn't do it or what? I'm a female and do it, so just wondering....Maybe sky should be doing adductors instead?

LAM

squats stimulate the adductors.

using the adductor machine would be fine if the trainer does not do any compound movements for the leg like squats or leg press.

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Robboe

Don't matter if you're male or female.

Squats hit everything.

Being held down by The Man

Robboe

Oh shag, i totally missed Lam's post there.

Being held down by The Man

Claudette

so let me get this straight: don't do the adductor machine if you're doing leg presses or squats? i thought i read recently that the adductor machine is great for strengthening the inner thighs (that was a given) which in turn are great for squats.

i was also asking why sky shouldn't do the aBDuctor machine, not squats.

Thanks.

Skyliner

Thanks for the replies. Oh regarding that Abductor exercise my reason is same as what Claudette said. I read in this place before that it enables a person to strengthen up his/her 'weak links' in the leg area, which in turn strengthens up their compound exercises (Squats/Leg Press). So I decide to throw it in the routine.

Keep on going...

5abi

bro i'd do

chest/shoulders
back
legs
arms

that would be my advice

Robboe

Well although that is a good idea, usually the weak links on squats for most people are lower back and abs. The difference the abductor machine will make is very little, especially if your lower back isn't up to the job.

Incidentally, saying that, it may not be a bad idea to do 2 sets of SLDL's, since you're not doing deadlifts anywhere.

Last thing i just noticed: why smith machine squats? Do you not have access to a power rack?

Being held down by The Man

LAM

5abi...training back and legs on consecutive days is a big no..no

you need a minumum of 48 hours in-between them...

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Skyliner

** Yes initially I wanna throw SLDL in too since they really work well for my hamstrings. However, I noticed that it puts in way too much pressure on my Back, Traps and forearms, which might lead to overtraining since I already train Back directly on Monday. Thus I have no choice by to let Leg Curls do the job.

** Yeah, no power rack or even a losuy squat rack. They only have that Smith Machine. But who am I to complain since in my 2 years inside that gym, I only seen 4-5 guys train their legs, while the rest are all chest/biceps 4 times a week fanatics.

Oh and thanks for the Abductors comment. Most likely I'll remove them from my routine for the moment and check out my progress, than make any required changes

Keep on going...

Claudette

So what should I do, considering that I split up my leg routine, training Quads on Sunday or Mondays and Hams on Thursdays or Fridays, depending on when I get to train quads. Since hams require more work from the back, could I still do back closer to quad day. That is, even though there wouldn't be 48 hours in between the two?

Robboe

Well when you do your back, the only real job your lower back has to do is with the BB rows.

Since you're bulking i reckon you can get away with it without adversely effecting your trap or back growth.

Being held down by The Man

LAM

Claudette....what does your routine look like ? why split quads and hams ?

Dumbest statement made in the Anabolic Zone for Nov

TBD

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What you talking about Willis ?

Claudette

I split my quads and hams because I found that it works for me. Since I started splitting them, I have noticed more definition, and well, have also gotten a ton of compliments on my legs. I initially started splitting them because I hated leg days because they were entirely too long. I was thinking of changing it back to training legs on one day (Sunday) and then again on Wednesday or Thursday but doing things like lunges and plie squats and the butt blaster, etc. on the second day. I love working legs, but not on one day. If that makes sense.