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My routine - Apr. 28 2008 11:22:59
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Heman
Posts: 7
Joined: Jan. 21 2008
Status: offline
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Hi i would like people to look at my routine and see what they think of it and how to improve it. I am Aiming for Bulking up by the way.
Monday and wednesday
bench press 3x 8-12
Incline flies 3x8-12
Decline chest press 3x 8-12
Incline chest press 3x 8-12
Biceps
Seated bicep curls 3x8-12
standing Hammer curl 3x8-12
standing Ez bar curls 3x8-12
Shoulders
Shoulder press 3x8-18
supers sets of shoulder front raise and side raise 3x8
Tuesday and friday Legs, triceps, back
Triceps
Tricep kick backs 3x8-12
tricep pulldowns 3x8-12
tricep bench press 3x8-12
Back
Im not entirely sure what the excersises are called
Upright row 3x8-12
once arm bent over row 3x8-12
i do another excersis using the cage not sure whats its called but bassically use have the handles shoulder width height cross arms over and pull the handles so your arms are fully exstended to the side like a cross. 3x8-12
Legs
Squate 3x8-12
calph raises 3x8-12
and i used two other machings on works the front of the leg other back of the leg again 3x8-12 reps on them.
then i rest run thursday and saturdays.
hope you can help look forward to your comments thank you
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RE: My routine - Apr. 28 2008 14:02:30
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Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
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Hi there
It's not great, to be honest
Legs and back during the same session isn't ideal - they're two big muscle groups which IMO should have their own days
Too much work for triceps - taking into account all the bench and shoulder pressing, they're getting trained four times per week
Bit of an overkill with the chest and arm work
Have a look at the sticky threads at the top of the bodybuilding routines sub-forum, there's quite a lot of routines there, should give you some ideas
Stick to the basic compound exercises:
Bench press
Military press
Deadlifts
Squats
Bent-over rows
Chins
These are the exercises which, along with a good diet, will make you really bulk up and get stronger. Make these the foundation of your routine
Add in a couple of isolation exercises like curls, calf raises as needed, but you don't need to go overboard with them
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