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My New Routine. Good/Bad? - May 6 2008 21:23:45
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Alucard
Posts: 312
Joined: Apr. 3 2008
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Well i was told on here that i was over training before so i've had to come up with a new routine.
Chest + Triceps
Declined Bench Press 4x8
Inclined Bench Press 4x8
Flies 3x8
Skull Crushers 2x10
Behind Head DB Extensions 3x8
Rope pulldowns 3x8
Shoulders + Legs
Arnold Press 4x8
Front Raises 2x10
Side Rasises 2x10
Leg Press 4x8
Leg Curls 4x8
???
Back + Biceps
EZ Curls 3x8
DB Curls 3x8
Hammer Curls 2x8
Wide Grip Pull ups 3x8
???
Im abit lost on legs and back, i've never tried deadlifts or squats (dnt hav a squat rack). for back i want to hit every muscle, but dnt know what exercises to do.
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RE: My New Routine. Good/Bad? - May 6 2008 21:39:25
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Raskolnikov
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If you haven't got a squat rack, barbell hack squats are a decent replacement:
http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html
Alternatively, you can do dumbbell squats, though it depends how heavy the dumbbells available go up to
Stiff leg or romanian deadlifts are both decent exercises to work the hamstrings
For back, you can throw in some deadlifts - no rack needed for these
Also bent over rows or t-bar rows are a good back exercise:
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html
For shoulders I wouldn't bother with front raises - the front delts get plenty of work doing bench and overhead pressing work
The chest and triceps day looks a bit much. I'd replace the flyes with dips and just have one tricep exercise to finish on (triceps get hit plenty hard doing bench and dips). Skullcrushers would be a good choice, but it's up to you
For back and biceps I'd do the main back work *first* then finish with a few sets of curls. One exercise will probably be sufficient, or maybe two exercises with two sets each
Hope that helps
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RE: My New Routine. Good/Bad? - May 6 2008 21:58:51
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Alucard
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i have a smith machine, can i use that for squats? if yes, would it benifit me more then using the leg press?
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RE: My New Routine. Good/Bad? - May 6 2008 22:11:47
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Raskolnikov
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Personally I'd steer clear of smith machine squats. The machine makes you move in its fixed plane of motion rather than your own, so the risk of injury is greater. A bit dodgy IMO
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RE: My New Routine. Good/Bad? - May 6 2008 22:22:07
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Alucard
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what about the leg press, is that ok to use?
also what about up right rows, do they work your traps? what would be better for working your traps, shrugs or up right rows? or can i do both?
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RE: My New Routine. Good/Bad? - May 6 2008 22:29:05
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wysiwyg
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imo avoid upright rows, there is a chance of injury - it has not been proven but upright rows are rmoured to be bad for the delts (rotator cuff in particular)
dont do both, just do shrugs
you definately need deads and squats though
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RE: My New Routine. Good/Bad? - May 6 2008 22:31:35
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Raskolnikov
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Leg press is fine mate
Upright rows do work your traps, along with your shoulders. I'd do either them or shrugs, as traps get worked indirectly doing other exercises
Be careful with them though, as people have said on here that they have been known to cause rotator cuff problems, due to the position your shoulders are in at the top of the movement
Personally I never had any problems with them
If you do them, don't row too high - about nipple height; and don't use a too narrow grip. If you get any pain in the shoulder area from doing it, don't persevere with them
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RE: My New Routine. Good/Bad? - May 6 2008 23:36:00
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Alucard
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ok thanks for the help, for back i have:
Pull ups 3x8
bent over BB rows 3x8
upright rows 3x8
legs:
leg press 4x8
leg curls 4x8
will this cover all my back and upper leg muscles?
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RE: My New Routine. Good/Bad? - May 7 2008 0:14:53
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Raskolnikov
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Yes, but volume looks a bit low. I think you could add in a couple more exercises:
Maybe seated cable rows for back:
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
And a couple more exercises for legs:
Possibly leg extensions to hit the quads a bit more
And maybe some glute ham raises for hamstrings. They also work the lower back to some extent
Leg press
Leg extensions
Leg curls
Glute ham raises
Some more exercise ideas here:
http://www.exrx.net/Lists/Directory.html
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