KataKlysm954

SUMMER WORKOUT ROUTINE (DAY WRITTEN - 6-6-07)

MONDAY - LEGS / calves :

start out first by walking, or doing any cardio exercise. walk until you break into a sweat (approx 5 mins)
perform the exercises in the following orders

Monday - Thighs/Hamstrings/Calves

1) Squats
sets total : 8
Set 1: 10 reps <-- decent amount of weight that you can push 10 of without fatigueing yourself
set 2: 8 reps <-- heavier where you can only do around 8-10 *only do 8 thow*
set 3: 8 reps <-- same as set 2
set 4: 6 reps <-- heavy
set 5: 4 reps <-- heavy
set 6: 6 reps <-- start drop pyramiding now. (go lighter)
set 7: 8 reps <-- lighter then set 6
set 8: 10 reps <-- light then set 7

2) Calf Raises
sets total : 5
set 1: 12 reps <--- mid amount of weight
set 2: 10 reps <--- mid-heavy
set 3: 8 reps <--- heavy
set 4: 8 reps <--- heavy
set 5: 25 reps <--- light weight ; burn out


3) Lying leg curl
sets total: 3
set 1: 8-10 reps
set 2: 8-10 reps



4) Leg Extensions
sets total: 2

set 1: 8-12 reps <-- this is the finisher to give you the massive pump
set 2: 8-12 reps

Tuesday: rest day

Wendsday - Chest/Biceps/Triceps


1) Incline dumbbell press
sets total: 5
set 1: 8 reps <-- medium
set 2: 8 reps <-- medium-heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy
set 5: 12 reps <-- light weight, slow and focused control.

2) Dumbbell bench press (flat bench)
sets total: 6
set 1: 8 reps <-- medium-heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy as i can go, look for a weight that you can perform 4-5 reps with.
set 5: 8 reps <-- medium weight
set 6: 12 reps <-- light weight, slow and focused control.

3) Flat bench dumbbell flyes
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy

4) Dumbell bicep curls
set total: 4
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- as heavy as you can go that will allow you to perform 4 clean reps.

5) Dumbell tricept extensions
sets total: 4
set 1: 8 reps <-- mid-heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy
set 4: 6 reps <-- heavy

6) Cable push-downs (can use rope or other attachment of preferance)
sets total: 4
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy

7) optional for getting a good pump and overall muscle mass - pushups : do partials to focus more on chest.
or full range push up for general mass and overall development.


Thursday: rest day

Friday - Back/Shoulders/Traps/Abs


1)Lat pulldowns
sets total: 4
set 1: 8 reps <-- medium
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 4 reps <-- heavy

2)Barbell Deadlifts
sets total: 6
set 1: 12 reps <-- light weight for warming up
set 2: 10 reps <-- little heavier
set 3: 8 reps <-- mid-heavy
set 4: 6 reps <-- heavy
set 5: 6 reps <-- heavy
set 6: 4 reps <-- heavy

3)Bent over barbell rows
sets total: 5
set 1: 8 reps <-- midium weight
set 2: 8 reps <-- heavier
set 3: 6 reps <-- heavy
set 4: 6 reps <-- heavy
set 5: 12-25 reps <-- burn out go until failure

4)Shoulder press *dumbbell or barbell*
sets total: 3
set 1: 8 reps <-- w/e u can do for 8-10
set 2: 8 reps <-- what u can do for 8 reps
set 3: 6 reps <-- heavy

5)Arnold presses (dumbbell)
sets total: 2
set 1: 8 reps <-- heavy
set 2: 6 reps <-- heavy


6)Upright rows
sets total: 3
set 1: 8 reps <-- heavy
set 2: 8 reps <-- heavy
set 3: 8 reps <-- heavy

7)Dumbbell shrugs
sets: 4
set 1: 8 reps <-- medium heavy
set 2: 6 reps <-- heavy
set 3: 6 reps <-- heavy
set 4: 8 reps <-- as heavy as you can go to get 8 reps


Saturday: Cardio day


Sunday: Cardio and abs

CowPimp

Read the stickies please.

The only time it's bad to feel the burn is when you're peeing...

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KataKlysm954

yep, i have been for the past half hour or so. im just looking for some imput.

i know i have massive number of sets and this routine looks as if it might be to intense but thats what i want to know. just something i threw together and thought that it might be decent. im also planning on alternating reps/sets every 3 weeks.

rmcfar

i feel bad that you took the time to type out that entire routine so neatly

"When i was 15 years old, i took all of my clothes off and looked in the mirror. When i stared at myself naked, I realized that to be perfectly proportioned I would need 20 inch arms to match the rest of me." -Arnold

Samo

Seriously tho' there is far to much volume in your workout, and you should be concerntrating on push and pull movements not body parts.....

eg. Flat bench = horizontle push movement
military press=verticle push movement
Bent row's=horizontal pull movement
chin ups= verticle pull movement

These are just a few examples of push pull movements, you should balance them equally through out your workout....

eg. Upper push= workout A
Upper pull= workout B
Legs abs= workout C

CowPimps sticky on building routines explains this in better detail, also this is only one way of doing it there are many more that may suit you better.

As for rep ranges read the sticky on P/RR/S.........I have been using this routine and it has produced some exelent results in size and strength...

hope this helps

CowPimp

Well, if you read through the stickies, you will see that there is a lot I would change. First off, you have two upper body pulling movements and then some upright rows which are kind of a combination between the two. However, you have a shitload of pressing movements.

Your sets and reps seem to be all over the place. Get some organization to the program. What are your goals? That will better determine the weight you want to be tossing around.

Once you redistribute the volume among various movements, you will probably have to change the number of sets you do, and possibly even the split, so that you aren't spending 2 hours in the gym in any given session.

The only time it's bad to feel the burn is when you're peeing...

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KataKlysm954

my goals were to put on some more size and get lean as well.

soxmuscle

It's not terrible, but I think you have some more reading to do before you finalize anything.

Give us rough draft number two and I'm sure we'll be able to help.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

KataKlysm954

yea

joesmooth20

Use this, it works and it's pretty cut and dry.

http://www.ironmagazineforums.com/tr...g-routine.html (Guide To Designing A Routine)