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What do you think?

min0 lee

min0 lee

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Location
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Monday
Chest

Flat bench--warm up 15 reps-10-8-8-6-4
Incline bench--10-8-6-4
Dips 4x10---body weight for now.
Abs
Crunches 4 x 15

------------------------------------------------------------------------
Tuesday
Back
Pull ups 4 x 10
Bent over rows---10-8-6
Hammer low rows ( similar to cable rows) 10-8-8
Dead lifts --10-8-8-6
--------------------------------------------------------------------------
Wednesday
Shoulder

Military Press-- Warm up 15 rreps -10-8-8-6
Side lateral raises--8-8-8-8
Bent over raises--8-8-8
Barbell shrugs--10-8-6-4

Abs
Leg raises-- 4 x 15

--------------------------------------------------------------------------
Thursday

Biceps
Barbell curls (sometimes change with E-Z bar)-Warm up 15 rreps -10-8-8-6
Hammer curls-8-8-6

Triceps
Close grip-10-8-6-4
CAble Push downs--8-8-8
I prefer skull crushers for mass but this damn elbow pain sucks.

-----------------------------------------------------------------------
Friday
Legs
Squats--warm up 15 reps-10-8-6-4
Leg curls--8-8-8-8
Leg extension-8-8-8
Calve raises--12-12-12-12.
Calve raises different angle--12-12-12

Abs
Cable crunches 4 x 15
 
min0 lee said:
Monday
Chest

Flat bench--warm up 15 reps-10-8-8-6-4
Incline bench--10-8-6-4
no dips
Abs
Crunches 4 x 15

------------------------------------------------------------------------
Tuesday
Back
Dead lifts --10-8-8-6
Pull ups 4 x 10
Bent over rows---10-8-6
Hammer low rows ( similar to cable rows) 10-8-8
--------------------------------------------------------------------------
Wednesday
Shoulder

Military Press-- Warm up 15 rreps -10-8-8-6
Side lateral raises--8-8-8-8
Bent over raises--8-8-8
Barbell shrugs--10-8-6-4

Abs
Leg raises-- 4 x 15

--------------------------------------------------------------------------
Thursday

Biceps
Barbell curls (sometimes change with E-Z bar)-Warm up 15 rreps -10-8-8-6
Hammer curls-8-8-6

Triceps
Close grip-10-8-6-4
Dips--8-8-8
I prefer skull crushers for mass but this damn elbow pain sucks.

-----------------------------------------------------------------------
Friday
Legs
Squats--warm up 15 reps-10-8-6-4
Leg press--10-8-6-4
Leg curls-8-8-8-8
Calve raises--12-12-12-12.
Calve raises different angle--12-12-12

Abs
Cable crunches 4 x 15
Click to expand...
On back day do deadlifts first, unless you are just too tired after deadlifts to complete the other lat work. Other suggestions are in bold
 
Just 2 chest exercise?
For some reason when I do dips for tris my elbows burn but when doing them for chest I am OK.
 
min0 lee said:
Just 2 chest exercise?
For some reason when I do dips for tris my elbows burn but when doing them for chest I am OK.
Click to expand...
I don't think you need more than 8-9 sets for chest, I guess you could leave the dips if you want, but I wouldn't. If dips hurt your elbows do the pull downs like you had before.
 
I only do one exercise for chest. That's fifteen reps per week for my chest including warm ups.
 
Indeed. It only takes about 10 or 15 minute and suits my needs. Besides, I'd rather do an intense workout with one exercise per body part than one that uses five for each part, minimizing the effort you can put into it and the amount you can gain from it. Of course, my goals are much different than yours, so I'm sure you'll find what works for you and your goals.
 
Well this coming Monday I will return to the gym after a 2 month lay off. I feel so week.
 
Why such a long time away?
 
min0 lee said:
Well this coming Monday I will return to the gym after a 2 month lay off. I feel so week.
Click to expand...

Try 4 months off and 20lbs down :( . I have however been framing houses so hopefully my strength is still there somewhat :lifter:
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
3rd degree sunburn, mauled by pitbull and then speration from spouse. One setback after another, I went from 210 to 190 in that time.
 
ST240 said:
Try 4 months off and 20lbs down :( . I have however been framing houses so hopefully my strength is still there somewhat :lifter:
Click to expand...
It's going to feel strange going back to the gym.
 
Well, sorry about your previous circumstances. Don't worry, you'll be back up there before you know it. :)
 
min0 lee said:
Monday
Chest

Flat bench--warm up 15 reps-10-8-8-6-4
Incline bench--10-8-6-4
Dips 4x10---body weight for now.
Abs
Crunches 4 x 15

------------------------------------------------------------------------
Tuesday
Back
Pull ups 4 x 10
Bent over rows---10-8-6
Hammer low rows ( similar to cable rows) 10-8-8
Dead lifts --10-8-8-6
--------------------------------------------------------------------------
Wednesday
Shoulder

Military Press-- Warm up 15 rreps -10-8-8-6
Side lateral raises--8-8-8-8
Bent over raises--8-8-8
Barbell shrugs--10-8-6-4

Abs
Leg raises-- 4 x 15

--------------------------------------------------------------------------
Thursday

Biceps
Barbell curls (sometimes change with E-Z bar)-Warm up 15 rreps -10-8-8-6
Hammer curls-8-8-6

Triceps
Close grip-10-8-6-4
CAble Push downs--8-8-8
I prefer skull crushers for mass but this damn elbow pain sucks.

-----------------------------------------------------------------------
Friday
Legs
Squats--warm up 15 reps-10-8-6-4
Leg curls--8-8-8-8
Leg extension-8-8-8
Calve raises--12-12-12-12.
Calve raises different angle--12-12-12

Abs
Cable crunches 4 x 15
Click to expand...

I've seen better routines in prison movies!
 
I think that's just psycho dad under a different user name...
 
min0 lee said:
That's exactly where I got it from. CHAINED HEAT to be exact. :thumb:
Click to expand...

I was actually referring to their daily grind but good for you.
 
i dont like to do things on consecutive days that stress the same muscles, even if they are smaller ones.
for instance, your back day includes stuff that will hit the traps and rear delts hard. and then your shoulder day is the next day, and hits those muscles hard again.
you work triceps on mon, weds, and thurs. :finger:

again just my opinion, im sure someone has gotten results out of a similar program.
 
TheCurse said:
i dont like to do things on consecutive days that stress the same muscles, even if they are smaller ones.
for instance, your back day includes stuff that will hit the traps and rear delts hard. and then your shoulder day is the next day, and hits those muscles hard again.
you work triceps on mon, weds, and thurs. :finger:

again just my opinion, im sure someone has gotten results out of a similar program.
Click to expand...
Thanks, what would you suggest then?
 
min0 lee said:
Well this coming Monday I will return to the gym after a 2 month lay off. I feel so week.
Click to expand...

Good luck on the comeback. Take it slow and don't try to get it back all at once.

As for the routine, do you have to workout 5 days?
If not, add shoulders to Monday and take Wednesday off.
 
That sounds like a decent idea, I used to do 4 then I switched to 5.
I usually change my routines every so often.
 
are you set on a 7 day schedule mino?
 
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