Allstr921
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Need a new routine with mainly compound exercises
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16 July 2008 19:27
This is my old routine all 3 sets of 8 reps
Monday
Bench Press
Incline DB
cable cross overs
2 bicep exercises
Tuesday
Wide grip pulldowns
Cable rows
Deadlifts
Shrugs
Close grip pulldowns
2 tricep exercises
Wednesday
Squats
Leg ext
Leg curl
calf raises
Shoulder routine - mainly what I learned from therapy since I bad shoulders
Thursday off
Friday
Arm day
I was reading on here and they were saying to do compound lifts and stop the isolation work to get big. I am currently on AAS so I want a good compound routine but I need to be easy on the shoudlers so no clean and jerks etc...What kind of routine should I do 4 day split works best and if I'm doing only compounds does that mean I just do more sets like 5 or 6 with no isolation exercises....Thanks for your help.
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ka
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RE: Need a new routine with mainly compound exercises
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16 July 2008 20:58
the amount of sets you do depends on how many exercises you do on that muscle, so u say you do flat bench and decline bench and cable cross overs, i would do no more than 3 sets on each, tbh i would get rid of the cable cross over and do more sets on the bench like 5 sets. I would stick to a 3 day 4 days may over do it a bit, but you can try it if you like and see if you gain on it. I would stick to your current routine, just get rid of that arm day.
<message edited by ka on 16 July 2008 20:59>
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