My New Routine

FrancoFantastic · 01-01-2008, 10:59 AM

Hello to all on the ironmagazine forum

!

I've been reading various posts on training routines on this forum (and getting a bit overwhelmed with the reams of great info available) before I posted but now that I have, I want to get a bit of feedback on the programme that I've come up with. I'm very open to constructive criticism (that's why I've posted) so don't hold back!

I've been training for a while and have a reasonable base to work from. I've thrown caution to the wind for the last week regarding "diet" due to Christmas and New Year but as of tomorrow, will be back to 6 small meals a day with the right protein/carb/nutrient/water balance etc.

I'll be following this for the next 5-6 weeks and will then modify it once I've reached a plateau. I started the first workout yesterday and will train four times a week which I know is achievable for me. What I want to achieve is a Men's Health cover type of physique, e.g. Owen McKibben, with a ripped look with slightly oversize arms and shoulders proportionately, i.e. packed t-shirt arms.

The routine is mostly based on cross-sets (which I think is the right term, e.g. A2 immediately follow A1) and I've split it into upper/lower workouts which I've found before works well for me. Where I've listed excercises as A1:A2 etc, this is to indicate that it's a cross set.

Here goes!

Day 1 - Monday

(3 sets)
A1: Wide grip pull up (assisted)---------------12 reps
A2: Bar dips (non-assisted)------------------ 12 reps

(3 sets)
B1: Incline dumb-bell press-------------------12 reps
B2: Bent over d.b. rows----------------------12 reps (2/0/4 timing)

(3 sets)
C1: D.b. shoulder press-----------------------12 reps
C2: Upright row with e.z. bar------------------12 reps (2/0/4 timing)

(3 sets)
D1: D.b. screw curls (alternate)---------------12 reps
D2: D.b. lateral raises------------------------ 12 reps (2/0/4 timing)

(3 sets)
E1: D.b. hammer curls (alternate)--------------12 reps
E2: Press-ups---------------------------------to failure (2/0/4 timing)

Day 2 - Tuesday

(3 sets)
A1: D.b. split squats--------------------------15 reps per leg

(3 sets)
B1: Squats-----------------------------------15 reps

(3 sets)
C1: barbell straight back straight leg dead lift--15 reps

(3 sets)
D1: Barbell step-up---------------------------15 reps per leg

(3 sets)
E1: Seated hamstring curl (legs outer position)--10 reps
E2: Seated hamstring curl (legs inner position)---10 reps

(3 sets)
F1: Seat position squat hold with ball (against wall)---1 minute

Day 3 - Wednesday - rest

Day 4 - Thursday

(3 sets)
A1: Pull-ups, underhand grip (assisted)--------12 reps (2/0/4 timing)
A2: Bar dips----------------------------------12 reps

(3 sets)
B1: 45-degree lat pull down (squat position, underhand grip)---12 reps
B2: Triceps push down-------------------------------12 reps (2/0/4 timing)

(3 sets)
C1: Bench press-------------------------------12-reps
C2: Standing rear delt row (cable)--------------12 reps (2/0/4 timing)

(3 sets)
D1: Triceps push down (underhand grip)--------12 reps
D2: Press ups---------------------------------to failure (2/0/4 timing)

(3 sets)
E1: Bent arm front shoulder raise with 15kg plate--12 reps
E2: Bench dips---------------------------------- 12 reps (2/0/4 timing)

Day 5 - Friday - rest

Day 6 - Saturday

(4 sets)
A1: Deadlifts----------------------------------15 reps

(3 sets)
B1: Standing cable fly-------------------------15 reps
B2: Standing cable scissor fly------------------15 reps (2/0/4)

(3 sets)
C1: Preacher curl------------------------------15 reps
C2: Seated incline d.b. curl---------------------15 reps (2/0/4)

(3 sets)
D1: One arm one legged standing cable row------15 reps

(4 sets)
E1: Standing calf raises-------------------------------12 reps (2/0/4)

Day 7 - Sunday - rest

For all the above I have a timed 60 second break in between sets except for squats and deadlifts which I have 90 seconds for. Each training session takes an hour and I do a core/abs routine every other day or third day after a training session.

Now that I've just typed all this out, I'm beginning to wonder if I'm trying to pack a bit too much into each session

What do you think guys and girls? Is it

or

or somewhere in between?!!

Cheers,

Franco

FrancoFantastic · 01-02-2008, 04:35 PM

I guess I must have nailed the perfect training programme then if nobody's commented?? Anyone?

Scarface30 · 01-02-2008, 07:10 PM

first off when I look at it the volume is way too high. 5 supersets with 36-45 reps per exercise and some sets to failure is overkill. lower the amount of supersets down to about 3 total, and also lower the reps where as going too high wont do so much in the muscle building department.

second you said it is an upper/lower split but your second 'lower' day has cable flies (chest) and also 2 variations of curls (which is too much on its own). it looks more like a fullbody workout compared to a lower body workout.

my advice would be to look at the stickies and come up with something different using the basic compounds (which you do have some of

) i.e. squats, deadlifts, bench press, dips, rows, pullups, OH press. heavy benching/dips and heavy rowing will build good triceps and biceps, respectively because from the amount of curls and tricep exercises you have it seems you want your arms to grow.

FrancoFantastic · 01-03-2008, 09:35 AM

thanks for the feedback, it's appreciated. Having read your comments and looked at it again, I'll make some changes based on your suggestions.

01-01-2008, 10:59 AM	#1
FrancoFantastic Registered User Join Date: Oct 2007 Posts: 3	My New Routine Hello to all on the ironmagazine forum ! I've been reading various posts on training routines on this forum (and getting a bit overwhelmed with the reams of great info available) before I posted but now that I have, I want to get a bit of feedback on the programme that I've come up with. I'm very open to constructive criticism (that's why I've posted) so don't hold back! I've been training for a while and have a reasonable base to work from. I've thrown caution to the wind for the last week regarding "diet" due to Christmas and New Year but as of tomorrow, will be back to 6 small meals a day with the right protein/carb/nutrient/water balance etc. I'll be following this for the next 5-6 weeks and will then modify it once I've reached a plateau. I started the first workout yesterday and will train four times a week which I know is achievable for me. What I want to achieve is a Men's Health cover type of physique, e.g. Owen McKibben, with a ripped look with slightly oversize arms and shoulders proportionately, i.e. packed t-shirt arms. The routine is mostly based on cross-sets (which I think is the right term, e.g. A2 immediately follow A1) and I've split it into upper/lower workouts which I've found before works well for me. Where I've listed excercises as A1:A2 etc, this is to indicate that it's a cross set. Here goes! Day 1 - Monday (3 sets) A1: Wide grip pull up (assisted)---------------12 reps A2: Bar dips (non-assisted)------------------ 12 reps (3 sets) B1: Incline dumb-bell press-------------------12 reps B2: Bent over d.b. rows----------------------12 reps (2/0/4 timing) (3 sets) C1: D.b. shoulder press-----------------------12 reps C2: Upright row with e.z. bar------------------12 reps (2/0/4 timing) (3 sets) D1: D.b. screw curls (alternate)---------------12 reps D2: D.b. lateral raises------------------------ 12 reps (2/0/4 timing) (3 sets) E1: D.b. hammer curls (alternate)--------------12 reps E2: Press-ups---------------------------------to failure (2/0/4 timing) Day 2 - Tuesday (3 sets) A1: D.b. split squats--------------------------15 reps per leg (3 sets) B1: Squats-----------------------------------15 reps (3 sets) C1: barbell straight back straight leg dead lift--15 reps (3 sets) D1: Barbell step-up---------------------------15 reps per leg (3 sets) E1: Seated hamstring curl (legs outer position)--10 reps E2: Seated hamstring curl (legs inner position)---10 reps (3 sets) F1: Seat position squat hold with ball (against wall)---1 minute Day 3 - Wednesday - rest Day 4 - Thursday (3 sets) A1: Pull-ups, underhand grip (assisted)--------12 reps (2/0/4 timing) A2: Bar dips----------------------------------12 reps (3 sets) B1: 45-degree lat pull down (squat position, underhand grip)---12 reps B2: Triceps push down-------------------------------12 reps (2/0/4 timing) (3 sets) C1: Bench press-------------------------------12-reps C2: Standing rear delt row (cable)--------------12 reps (2/0/4 timing) (3 sets) D1: Triceps push down (underhand grip)--------12 reps D2: Press ups---------------------------------to failure (2/0/4 timing) (3 sets) E1: Bent arm front shoulder raise with 15kg plate--12 reps E2: Bench dips---------------------------------- 12 reps (2/0/4 timing) Day 5 - Friday - rest Day 6 - Saturday (4 sets) A1: Deadlifts----------------------------------15 reps (3 sets) B1: Standing cable fly-------------------------15 reps B2: Standing cable scissor fly------------------15 reps (2/0/4) (3 sets) C1: Preacher curl------------------------------15 reps C2: Seated incline d.b. curl---------------------15 reps (2/0/4) (3 sets) D1: One arm one legged standing cable row------15 reps (4 sets) E1: Standing calf raises-------------------------------12 reps (2/0/4) Day 7 - Sunday - rest For all the above I have a timed 60 second break in between sets except for squats and deadlifts which I have 90 seconds for. Each training session takes an hour and I do a core/abs routine every other day or third day after a training session. Now that I've just typed all this out, I'm beginning to wonder if I'm trying to pack a bit too much into each session What do you think guys and girls? Is it or or somewhere in between?!! Cheers, Franco

01-02-2008, 07:10 PM	#3
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,771 Photos: 2	first off when I look at it the volume is way too high. 5 supersets with 36-45 reps per exercise and some sets to failure is overkill. lower the amount of supersets down to about 3 total, and also lower the reps where as going too high wont do so much in the muscle building department. second you said it is an upper/lower split but your second 'lower' day has cable flies (chest) and also 2 variations of curls (which is too much on its own). it looks more like a fullbody workout compared to a lower body workout. my advice would be to look at the stickies and come up with something different using the basic compounds (which you do have some of) i.e. squats, deadlifts, bench press, dips, rows, pullups, OH press. heavy benching/dips and heavy rowing will build good triceps and biceps, respectively because from the amount of curls and tricep exercises you have it seems you want your arms to grow.
	Warning: Seismic Testing Zone Looks like the records will have to wait...

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01-02-2008, 04:35 PM	#2
FrancoFantastic Registered User Join Date: Oct 2007 Posts: 3	I guess I must have nailed the perfect training programme then if nobody's commented?? Anyone?

01-03-2008, 09:35 AM	#4
FrancoFantastic Registered User Join Date: Oct 2007 Posts: 3	thanks for the feedback, it's appreciated. Having read your comments and looked at it again, I'll make some changes based on your suggestions.