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New routine NEEDS HELP BAD!

KataKlysm954

KataKlysm954

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:hmmm: :hmmm: :hmmm: :hmmm:
looking to get more mass and get lean (bodybuilder)
do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

Height:5 foot 10 inchs
Weight: 168 LBS
Waist:
Arms:
Chest:
Quads:
Calfs:
Neck:

Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
and get a six pac that sticks out.

Supplements:
BSN - NO EXPLODE in fruit punch flavor
BSN - CELL MASS in arctic berry flavor
VPX - AEX capsules (180)

===================
MON exercises:
===================

CHEST:
=====

Incline BP (barbell)
Decline BP (barbell)
Standing flys (cable)
Incline flys (dumbbell)
*Push ups- as many as i can do*

Triceps:
=======

Pushdown (cable)
Tricep extension (dumbbell)
Curl (dumbbell)

Calfs:
=====

45 degree calf press (sled machine)
Standing calf raise (smith machine)
45 degree reverse calf press (sled machine)

*ABS*

==================
TUES exercises:
==================

Back:
====

Bent-over row (dumbbell)
Seated row (lever) *WORKS FUCKING GODLY FOR ME*
front pulldown (cable)
rear pulldown (cable)
shrugs (barbell)
*pull ups - as many as i can do*

Biceps and forearms:

curl (barbell)
Hammer curl (dumbbell)



=============
WED day off
=============

===============
Thurs exercises:
===============

LEGS:
====

squat (smith machine)
Leg extensions (lever machine)
45 degree leg press (sled machine)
dead lift (barbell)
seated leg curl (lever machine)

*hyperextension- as many as i can do*


this is just a new thing i put togeth and was wondering what you guys think of it.
as of now i dont know the reps/sets and weight. please give advice *first plan i
ever made* OH YEAH! i forgot i gotta get my measuring tape from bro so i can tell
you guys my arm/chest/calf/neck/quads/waist


:hmmm: :hmmm: :hmmm: :hmmm: :hmmm:
 
KataKlysm954 said:
:hmmm: :hmmm: :hmmm: :hmmm:
looking to get more mass and get lean (bodybuilder)
do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

Height:5 foot 10 inchs
Weight: 168 LBS
Waist:
Arms:
Chest:
Quads:
Calfs:
Neck:

Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
and get a six pac that sticks out.

Supplements:
BSN - NO EXPLODE in fruit punch flavor
BSN - CELL MASS in arctic berry flavor
VPX - AEX capsules (180)

===================
MON exercises:
===================

CHEST:
=====

Incline BP (barbell)
Decline BP (barbell)
Standing flys (cable)
Incline flys (dumbbell)...just do one fly movement so drop one of these
*Push ups- as many as i can do* Drop this

Triceps:
=======

Pushdown (cable)
Tricep extension (dumbbell)
Curl (dumbbell)....just do one Tricep movement: Pick one of these. CGBP, dips or lying tri ext
Calfs:
=====

45 degree calf press (sled machine)
Standing calf raise (smith machine)
45 degree reverse calf press (sled machine)

*ABS*

==================
TUES exercises:
==================

Back:
====

Bent-over row (dumbbell)
Seated row (lever) *WORKS FUCKING GODLY FOR ME*
front pulldown (cable)
rear pulldown (cable)....Drop this
shrugs (barbell)
*pull ups - as many as i can do*

Biceps and forearms:

curl (barbell)
Hammer curl (dumbbell)...one bicep isolation movement is enough, drop one of these



=============
WED day off
=============

===============
Thurs exercises:
===============

LEGS:
====

squat (smith machine)....do not use the smith, do squats with free weights
Leg extensions (lever machine)...Drop this
45 degree leg press (sled machine)
dead lift (barbell)
seated leg curl (lever machine)...you can do these or SLDL

*hyperextension- as many as i can do*


this is just a new thing i put togeth and was wondering what you guys think of it.
as of now i dont know the reps/sets and weight. please give advice *first plan i
ever made* OH YEAH! i forgot i gotta get my measuring tape from bro so i can tell
you guys my arm/chest/calf/neck/quads/waist


:hmmm: :hmmm: :hmmm: :hmmm: :hmmm:
Click to expand...
:hmmm:
 
Well lets see...


Squats
Deadlifts
Chins
Rows
Bench or DB press
Shoulder Press
Bicep Curl/Tricep ext

Your done.
 
oh yeah i forgot to add bent-over barbell rows. i usually do them in the gym.
on my offdays would you suggest i do cardio so i work out 3 days a week as well as do 3 days of cardio (running-jogging norm) ?
 
Last edited:
What about loading parameters?
 
CowPimp said:
What about loading parameters?
Click to expand...

can you give me an example of those? i dont know what that is.

heres how my workout plan is gonna go:
Mon workout
Tues workout
Wed off (hockey night ; cardio playing hockey)
Thurs workout
Fri off
Sat cardio
Sun cardio

i also wrote a note to myself and revised my routine listening to foremans info that he posted. today i will get measurements down and repost new routine.
 
Sets and reps. Also, are you going to failure, or cumulating fatigue over a few sets? Rest intervals?
 
yea ill post that stuff later on with my revised schedule and my measurements. check back in on this thread in a few hours (waiting for bro to bring over my tape measure that the bitch STOLE from me)
 
looking to get more mass and get lean (bodybuilder)
do- upper body/ lower body/ cardio day/ upper body/ lower body/ cardio day/ cardio day

Height:5 foot 10 inchs
Weight: 169 LBS
Waist: 33 inchs
Arms: 14 inchs
Chest: 40 inchs
Quads: 23 inchs
Calfs: 14.5 inchs
Neck: 15.5 - 16 inchs

Goal: I want to get lean, ripped, and perform better in hockey as well as look better. I want to get my chest built
and get a six pac that sticks out.

Supplements:
BSN - NO EXPLODE in fruit punch flavor
BSN - CELL MASS in arctic berry flavor
VPX - AEX capsules (180)

===================
MON exercises:
===================

CHEST:
=====

Incline BP (barbell) : 3 sets/ 8-12 reps
Decline BP (barbell) : 3 sets/ 8-12 reps
Standing flys (cable): 3 sets/ 12 reps
Incline flys (dumbbell) - ****can drop one of the flys****


Triceps:
=======

Pushdown (cable) : 3 sets/ 10 reps Do only one tricep movement - (lying tricep extension using barbell)
Tricep extension (dumbbell) : 3 sets/ 8-12 reps
Curl (dumbbell) : 3 sets/ 8-12 reps

Calfs:
=====

45 degree calf press (sled machine) : 3 sets/ 8-10 reps
Standing calf raise (smith machine) : 3 sets/ 8-12 reps
45 degree reverse calf press (sled machine) : 3 sets/ 8-10 reps

*ABS*

==================
TUES exercises:
==================

Back:
====

Bent-over row (dumbbell) : 3 sets/ 8-12 reps
Seated row (lever) *WORKS FUCKING GODLY FOR ME* : 3 sets/ 8-12 reps
front pulldown (cable) : 3 sets/ 10-12 reps
shrugs (barbell) : 3 sets/ 8-12 reps
*pull ups - as many as i can do*

Biceps and forearms:

curl (barbell) : 3 sets/ 8-12 reps
Hammer curl (dumbbell) : 3 sets/ 8-12 reps Can drop one of these *might keep both both*



=============
WED day off
=============

===============
Thurs exercises:
===============

LEGS:
====

squat (barbell) : 3 sets/ 8-12 reps
Leg extensions (lever machine) :3 sets/ 10-12 reps
45 degree leg press (sled machine) : 3 sets/ 8-12 reps
dead lift (barbell) : 3 sets/ 8-12 reps
seated leg curl (lever machine) <---- do these or SLDL (stiff legged dead lift)

*hyperextension- as many as i can do*

:::::SCHEDULE:::::
--------------------------------------------------------------------------
MON- Weight train
TUES- Weight train
WED- I will be doing cardio (playing hockey)
THURS- Weight train
FRI day off - rest day
SAT cardio- Walking / jogging (early morning on empty stomach)
SUN cardio- walking / jogging (early morning on empty stomach)
--------------------------------------------------------------------------

when ever im doing a exercise i warm up such as when im doing incline/decline bp i use just the 45lb
bar and then after i add my lowest weight im gonna do; bump the weight higher; last set i do my highest weight.
--------------------------------------------------------------------------
SUGGESTIONS AND INFO PLEASE.
 
Your measurements seem like everything is in decent proportion.

I would probably drop some of the extraneous arm work on Monday and stick to two exercises. I would also throw in a veritcal pressing movement (Overhead press of some kind). I would also not do as much calf work. I think direct arm work is generally overdone, and direct calf work isn't all that necessary, especially in your case when your calves are in proportion.

Wednesday looks pretty good, though instead of just doing as many pullups as you can, I say pick a target like 30 and try to do them over as many sets as it takes. I would also do pullups before shrugs, but that's not a big deal.

Friday I would do deadlifts before or right after the squats. I would also just drop the leg extensions.

You might also consider changing the loading parameters sometimes. Staying in the 8-12 range forever will probably lead to plateauing pretty quick.
 
thanks for your info. yeah i will change up the range but for a couple weeks im gonna stick to 8-12 and build some str up after that i will change it. i will drop the leg ext. and do dead lifts instead and follow up on what you said

i as well will set a goal for myself for pull ups. the goal i set will be that i plan on accomplishing 25 pull ups on week one and every other week increase it by 5.

:) thanks for looking over my routine guys

***** how would overhead presses be with dumbbells or seated barbell military press?*****
 
KataKlysm954 said:
thanks for your info. yeah i will change up the range but for a couple weeks im gonna stick to 8-12 and build some str up after that i will change it. i will drop the leg ext. and do dead lifts instead and follow up on what you said

i as well will set a goal for myself for pull ups. the goal i set will be that i plan on accomplishing 25 pull ups on week one and every other week increase it by 5.

:) thanks for looking over my routine guys

***** how would overhead presses be with dumbbells or seated barbell military press?*****
Click to expand...

With the pullups, make sure not to go completely overboard and get to where you're doing like 100. Eventually cut the reps back and add weight, or try to do the same number in a fewer number of sets.

You can use a barbell or dumbbells for overhead pressing. With a barbell I don't like to do them seated for some reason. It just doesn't feel right, though I sit with dumbbells sometimes. That's up to you though.
 
today i did deadlifts and did:
1 set of 135lbs (2 45's and bar) 10x
2 sets of 185 lbs (2 45's, 2 25's, and bar) 8x
i did the 185 lbs 8x each set like nothing it was a piece of cake... next time i might try 205lbs (2x 45's, 2x 35's, and bar) i think i can manage at least 5x

and cp ill try out your favorite one.
 
I like em both, mix en up is key in my opinion, or if your gym can get as busy as mine just use what's available!!!!
 
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