Advice on new routein...

Re:Advice on new routein... (Aks)

Fri, 23 Oct 2009 13:22:00 GMT

Just wanted to write back to say thanks,

Since I included my legs i have gained alot of muscle and seen really good gains!

I'm on

monday-
Wide arm pull ups - 3 x 8
Barbell 21's (3 sets)
DB ROW - 3 x 8
Hammer Curls 3 x 8

weds-
Weighted Tricep dips 3 x 8
Bench 3 x 8
Shoulder press 3 x 8
Skull crushers 3 x 8
Tricep pull downs 3 x 8

friday-
deads 3 x 8
Squats 3 x 8
Seated Leg press (better for failure) 3 x 8
Calf raises 3 x 8

Re:Advice on new routein... (Mr.M)

Mon, 07 Sep 2009 18:11:38 GMT

if ur goin to add shoulders to ur monday workout i would reduce the volume on everythin on the monday. i.e.

monday-
bench
dips
shoulder press
skulls

weds-
squats
lunge
ham curls
calves

friday-
deads
rows
DB rows
chins
curls

that'd be a bit better imo mate.. its just a basic push pull legs routine tho, v similar to that of frankie NY's mass routine

Re:Advice on new routein... (Aks)

Mon, 07 Sep 2009 17:48:11 GMT

Cheers for the reply,

Well the shoulder exercise i could probably fit into my tricep/chest day and most of the compound exercises will cover shoulders anyhow.

Mr.M when you say 4 day split do you mean add more work to the shoulders? and i'm doing bicep/back on monday (just for the fact that theres deadlifts and want my legs to be in the best condition they can be for the friday beasting!

Are the 3 exercises for Legs okay or would you suggest any more?

Many thanks

Re:Advice on new routein... (Mr.M)

Mon, 07 Sep 2009 15:52:33 GMT

yeh leg and shoulders day doesnt look too great mate..
think about splittin the workout into a 4 day split imo..
i would drop one of the pulldowns/ pullups as well and switch it for another row to be honest.. a freeweight row like barbell or DB rows..

Re:Advice on new routein... (James)

Sun, 06 Sep 2009 11:16:43 GMT

Your exercises seem ok, but legs and shoulders on the same day would be quite a long one - if you're training legs all out will you have the energy for shoulders too?

Advice on new routein... (Aks)

Mon, 24 Aug 2009 18:02:57 GMT

Hello,

For the 6months - year i've been doing a full body workout so i thought that it was about time to change back to a split.
I was wondering if people could give me some feedback/constructive criticism on what they read please, Thanks.
Where there is two options e.g. for triceps - skull crushers/tricep kick backs if either is alot better please advice.

Monday - Chest/Triceps

DB Bench Press - 3 x 8
Incline DB/BB Bench press - 3 x 8
Pec deck flys - 3 x 8
CGBP - 3 x 8
Skull crushers/tricep kick backs - 3 x 8
Tricep dips (weighted) - 3 x 8

Wednesday - Bicep/Back

Wide arm pull ups (weighted) - 3 x 8
Close grip pull ups (weighted) 3 x 8
Seated Row - 3 x 8
Dead Lift - 3 x 8
Barbell curl/hammer curls - 3 x 8

Friday - Legs/Shoulders

Squats - 3 x 8
Leg press - 3 x 8
Upright row into shoulder press (not sure on name) - 3 x 8
Leg extentions - 3 x 8