Need a new routine, please help!

TheStuff · 04-20-2008, 11:57 PM

I am getting ready to get on another diet/cycle and I need to switch up my routine. My body has been used to doing these exercises so I need something new. Here was my post split/routines

Mon: Chest/Delt/Tri
Tues: Cardio
Wed: Legs
Thurs: Cardio
Fri: Bi/Back

Chest:
Plyo Dumbbell Press 3x8
Cable Flye 3x10
Machine incline bench 2x12

Delt:
Shoulder press 3x8
Upright Row 3x10
Seated Lateral raises 2x12

Tri:
Pushdown 3x8
Reverse Pushdown 3x10
Overhead extensions 2x12

Legs:
Squat 3x8
Leg press 3x10
Single leg extension 2x12
Lying leg curl 3x8
Stiff deadlift 3x10

Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12

Back:
WG Pullups 3x8
Pullover 3x10
Pulldown 2x12

With classes/soccer practices I have a pretty strict schedule to fit in workouts but the best times are Mon, Wed, Friday after my classes so if you were to redo my workout/suggestions what would you guys suggest? Trying to grow and gain strength obviously.

**Built** · 04-21-2008, 12:36 AM

Chest:
Plyo Dumbbell Press 3x8
Cable Flye 3x10
Machine incline bench 2x12
**no more machine press. Start with barbell flat or low incline bench press as say, 5x5. Scrap flyes.

Delt:
Shoulder press 3x8
Upright Row 3x10** avoid this one. Trashes RC, no net gain over better movements, such as Arnold presses
Seated Lateral raises 2x12** these are fine, do 'em after the Arnies, do 'em standing to hit more core.

Tri:
Pushdown 3x8
Reverse Pushdown 3x10
Overhead extensions 2x12
**pushdowns are like kickbacks. Overhead extensions are okay, but close grip chins and weighted dips are SO MUCH BETTER.

Legs:
Squat 3x8 **hopefully you mean Oly bar squats, below parallel, yes? Not smith... <spits>
Leg press 3x10 ** sub in front squats. Ditch machines when possible.
Single leg extension 2x12n **don't bother - with fronts, you're done.
Lying leg curl 3x8**useless. Try Romanian deadlifts, good mornings, glute ham raises, split squats...
Stiff deadlift 3x10** if you do these right they look like Romanians. If you do them wrong, stop doing them and start doing Romanians.

Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.

Back:
WG Pullups 3x8**never wider than shoulder. Narrow builds lats - wide builds rotator cuff damage. New mantra. Oh, and do your chins weighted.
Pullover 3x10**these are okay for a stretch. Hit abs and pecs a bit too.
Pulldown 2x12** do these one arm at a time, they'll blow your mind.

How's your diet? You gaining weight?

And for a split, try this: Got Built? » Baby Got Back also published here: Weight Training and Body Building - Baby Got Back
scroll to the end for the workout.

TheStuff · 04-21-2008, 01:03 PM

thanks for all the information! Is there any suggestion for a 3 day split cause Mon wed fri are the only days I can hit the gym for a good amount of time

**Built** · 04-21-2008, 01:06 PM

Just cycle through that one, using the "optional 3x12" since you are training less frequently:

Day 1 Day 2 Day 3
Day 4 Day 1 Day 2
Day 3 Day 4 Day 1
Day 2 Day 3 Day 4

natural^ · 04-21-2008, 06:12 PM

Quote:

Originally Posted by Built

Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.

i would ditch concentration curls, i dont think they do much, personally. and like built said , with all the compound exercises you only need 1 or 2 iso's.

correct me if im wrong someone, still learning.

**Built** · 04-21-2008, 06:14 PM

Yeah, well, you're learning fast!

natural^ · 04-21-2008, 06:50 PM

good to hear! still looking over old threads and stickies to further my knowledge here.

04-20-2008, 11:57 PM	#1
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 281	Need a new routine, please help! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I am getting ready to get on another diet/cycle and I need to switch up my routine. My body has been used to doing these exercises so I need something new. Here was my post split/routines Mon: Chest/Delt/Tri Tues: Cardio Wed: Legs Thurs: Cardio Fri: Bi/Back Chest: Plyo Dumbbell Press 3x8 Cable Flye 3x10 Machine incline bench 2x12 Delt: Shoulder press 3x8 Upright Row 3x10 Seated Lateral raises 2x12 Tri: Pushdown 3x8 Reverse Pushdown 3x10 Overhead extensions 2x12 Legs: Squat 3x8 Leg press 3x10 Single leg extension 2x12 Lying leg curl 3x8 Stiff deadlift 3x10 Bicep: Barbell curl 3x8 Concentrated curl 3x10 Cable curl 2x12 Back: WG Pullups 3x8 Pullover 3x10 Pulldown 2x12 With classes/soccer practices I have a pretty strict schedule to fit in workouts but the best times are Mon, Wed, Friday after my classes so if you were to redo my workout/suggestions what would you guys suggest? Trying to grow and gain strength obviously.

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04-21-2008, 12:36 AM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 709	Chest: Plyo Dumbbell Press 3x8 Cable Flye 3x10 Machine incline bench 2x12 no more machine press. Start with barbell flat or low incline bench press as say, 5x5. Scrap flyes. Delt: Shoulder press 3x8 Upright Row 3x10 avoid this one. Trashes RC, no net gain over better movements, such as Arnold presses Seated Lateral raises 2x12 these are fine, do 'em after the Arnies, do 'em standing to hit more core. Tri: Pushdown 3x8 Reverse Pushdown 3x10 Overhead extensions 2x12 pushdowns are like kickbacks. Overhead extensions are okay, but close grip chins and weighted dips are SO MUCH BETTER. Legs: Squat 3x8 hopefully you mean Oly bar squats, below parallel, yes? Not smith... <spits> Leg press 3x10 sub in front squats. Ditch machines when possible. Single leg extension 2x12n don't bother - with fronts, you're done. Lying leg curl 3x8useless. Try Romanian deadlifts, good mornings, glute ham raises, split squats... Stiff deadlift 3x10 if you do these right they look like Romanians. If you do them wrong, stop doing them and start doing Romanians. Bicep: Barbell curl 3x8 Concentrated curl 3x10 Cable curl 2x12 these are all okay, but you may not need them if you do enough heavy rowing and chinups. Back: WG Pullups 3x8never wider than shoulder. Narrow builds lats - wide builds rotator cuff damage. New mantra. Oh, and do your chins weighted. Pullover 3x10these are okay for a stretch. Hit abs and pecs a bit too. Pulldown 2x12** do these one arm at a time, they'll blow your mind. How's your diet? You gaining weight? And for a split, try this: Got Built? » Baby Got Back also published here: Weight Training and Body Building - Baby Got Back scroll to the end for the workout.

04-21-2008, 01:03 PM	#3
TheStuff Registered User Join Date: Jun 2001 Location: Los Gatos Posts: 281	thanks for all the information! Is there any suggestion for a 3 day split cause Mon wed fri are the only days I can hit the gym for a good amount of time

04-21-2008, 01:06 PM	#4
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 709	Just cycle through that one, using the "optional 3x12" since you are training less frequently: Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4 Day 1 Day 2 Day 3 Day 4

04-21-2008, 06:14 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 709	Yeah, well, you're learning fast!

04-21-2008, 06:50 PM	#7
natural^ hates emos. Join Date: Apr 2008 Location: usa Posts: 228	good to hear! still looking over old threads and stickies to further my knowledge here.