hows the routine?

GoLdeN M 07 · 04-21-2008, 04:23 PM

Ive got a push/pull/leg/shoulder routine here
Goals- Typical strength and size

Push:
Flat Bench Presses 3x7
Weighted Dips 3x7
Inclined Skull Crushers 3x10
Db Chedst Flyes 3x10

Pull:
Super Sets w/ Pullups (3 sets):
Set1: Pullups(8 reps) Straight Arm DB Pulovers (10 reps)
Set2: Db Rows (8 reps)
Set3: Bent Over Db raises (10 reps)

Leg:
Deadlifts 3x6
Squat 3x8

Shoulders:
Standing BB Military Presses 3x8
Seated Db SHoulder Presses 3x8
Lateral Db raises 3x10
BB Front Raises 3x9

**Built** · 04-21-2008, 05:16 PM

That a four-day plan?

What is your strongest and what is your weakest bodypart?

lucifuge · 04-21-2008, 06:26 PM

Quote:

Originally Posted by GoLdeN M 07

Ive got a push/pull/leg/shoulder routine here
Goals- Typical strength and size

Push:
Flat Bench Presses 3x7
Weighted Dips 3x7
Inclined Skull Crushers 3x10
Db Chedst Flyes 3x10

Pull:
Super Sets w/ Pullups (3 sets):
Set1: Pullups(8 reps) Straight Arm DB Pulovers (10 reps)
Set2: Db Rows (8 reps)
Set3: Bent Over Db raises (10 reps)

Leg:
Deadlifts 3x6
Squat 3x8

Shoulders:
Standing BB Military Presses 3x8
Seated Db SHoulder Presses 3x8
Lateral Db raises 3x10
BB Front Raises 3x9

This is similar to my current routine... try this on for size:
Legs:
Deads
Squats
SLDL
Leg Curls
Calf Raises

Push:
Bench Press
Flyes
Dips
Close Grip Bench or Skullcrushers
Press Downs

Pull:
Pull Ups / Chins
Pull Downs
Rack Pulls or Bent Over Rows
Dumbell Rows
Standing Barbell Curls
Hammer Curls

Shoulders:
Barbell Military Press
Seated Dumbell Press
Rear Lateral
Side Laterals
Front Laterals
Shrugs

GoLdeN M 07 · 04-21-2008, 08:16 PM

o shoot, i forgot all about bicep curls lol my bad. I would put concentration curls and ez bar curls in there.

GoLdeN M 07 · 04-21-2008, 08:20 PM

Quote:

Originally Posted by Built

That a four-day plan?

What is your strongest and what is your weakest bodypart?

I would say my shoulders are pretty strong I guess. I bb shoulder press with 135lbs 4 reps and im 17. My legs used to be strong I used to do pistols with 15 extra pounds but I stopped because it required too much balance and it was too risky, even though I did a great job most of the time. So yea I dont work my legs out too much so they would be pretty weak I guess. They hurt most of the time due to this growth I have on my knee.

And no that is not a 4 day plan. I have 2 rest days between each if that is good.

Scarface30 · 04-21-2008, 08:23 PM

your leg day seems a tad bit minuscule.

if you want to do a push/pull/legs I'd drop the shoulder day, and throw in an OH press along with maybe an isolation movement for shoulders on the push day.

natural^ · 04-21-2008, 08:28 PM

Quote:

Originally Posted by GoLdeN M 07

I would say my shoulders are pretty strong I guess. I bb shoulder press with 135lbs 4 reps and im 17. My legs used to be strong I used to do pistols with 15 extra pounds but I stopped because it required too much balance and it was too risky, even though I did a great job most of the time. So yea I dont work my legs out too much so they would be pretty weak I guess. They hurt most of the time due to this growth I have on my knee.

And no that is not a 4 day plan. I have 2 rest days between each if that is good.

badass, another 17 year old, power to the youth

check out builts blog with the random pwn avatars, its quite helpful.

chris mason · 04-21-2008, 10:43 PM

Too much shoulder work.

Just to be clear, you have a day just for shoulders?

04-21-2008, 04:23 PM	#1
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 527	hows the routine? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ive got a push/pull/leg/shoulder routine here Goals- Typical strength and size Push: Flat Bench Presses 3x7 Weighted Dips 3x7 Inclined Skull Crushers 3x10 Db Chedst Flyes 3x10 Pull: Super Sets w/ Pullups (3 sets): Set1: Pullups(8 reps) Straight Arm DB Pulovers (10 reps) Set2: Db Rows (8 reps) Set3: Bent Over Db raises (10 reps) Leg: Deadlifts 3x6 Squat 3x8 Shoulders: Standing BB Military Presses 3x8 Seated Db SHoulder Presses 3x8 Lateral Db raises 3x10 BB Front Raises 3x9

04-21-2008, 08:23 PM	#6
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,640 Photos: 2	your leg day seems a tad bit minuscule. if you want to do a push/pull/legs I'd drop the shoulder day, and throw in an OH press along with maybe an isolation movement for shoulders on the push day.
	Warning: Seismic Testing Zone

04-21-2008, 10:43 PM	#8
chris mason Registered User Join Date: Sep 2004 Posts: 334	Too much shoulder work. Just to be clear, you have a day just for shoulders?
	www.atlargenutrition.com Supplements for the strength athlete!

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04-21-2008, 05:16 PM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 705	That a four-day plan? What is your strongest and what is your weakest bodypart?

04-21-2008, 08:16 PM	#4
GoLdeN M 07 Registered User Join Date: Mar 2006 Location: Mahwah, NJ Posts: 527	o shoot, i forgot all about bicep curls lol my bad. I would put concentration curls and ez bar curls in there.