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ADvice on switching it up a bit

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big_sapper
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2008/05/13 13:05:52 (permalink)

ADvice on switching it up a bit

Hi,

I have been training for a few years now and been doing very similar sets for the last 18months which has worked great but gains are almost non existent now so i was wondering if some one could give me a few alternatives that would kick start my body into growing again.

My current routine is as folows:-

Monday Chest and tri's
Flys 3 x 10
Bench 2x8 2x4 and singles until failure
DB press 1x10 8, 6
Kickbacks 10,8,6
skull crushers 10,8,6
cable pull downs 10,8,6
Tuesday
Cardio (Swim Usually)

Wednesday
Shoulders and Biceps
Hammer Curls 3sets 10,8,6
barbell curls 10,8,6
concentration curls 10,8,6
seated dumbell press 10,8,6
DB front raise 10,8,6
Shoulder press 10,8,6
Shrugs 10,8,6

Thursday
rest

Friday
Back and Legs
Squats 10,8,6
Leg press 10,8,6
dead lift 10,8,6
cable row 10,8,6
barbell bent over row 10,8,6
Dumbell bent over row 10,8,6

Saturday and Sunday

Normally do some light cardio on one of these days nothing to strenuous and possibly throw in a swim at the end of some of the above workouts again nothing to bad maybe 10 lengths just to loosten off.

If you have any suggestions please jump in and let me know where i might need to change it.


Thanks



#1

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    Raskolnikov
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    RE: ADvice on switching it up a bit 2008/05/13 18:37:09 (permalink)
    A routine along the lines of pull / push / legs may be worth considering:

    PULL (Monday)

    Deadlift 4 x 6
    Pull ups 4 x 6 (or whatever you are able to do)
    Bent over rows 3 x 8
    Barbell curls 3 x 10

    PUSH

    Flat bench press 3 x 8
    Military press 3 x 8
    Dips 4 x 6
    Close grip bench press 3 x 8

    LEGS

    Squats 3 x 8
    Lunges 3 x 8
    Stiff legged deadlifts 3 x 8
    Calf raises 3 x 20

    It doesn't look a lot, but if you're working hard throughout, that should really tire you out

    I wouldn't train back and legs together; they're two very big muscle groups that IMO ought to have their own days. Besides, squatting and deadlifting in the same workout... too much, for me at any rate

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    big_sapper
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    RE: ADvice on switching it up a bit 2008/05/14 08:46:06 (permalink)
    I wouldn't train back and legs together; they're two very big muscle groups that IMO ought to have their own days. Besides, squatting and deadlifting in the same workout... too much, for me at any rate


    Thanks for the programme i will give it a go for a few weeks and see how i go.

    The squat and dead lift session is awesome i feel sick half through its a real killer but i do enjoy it the only issue i have at the moment is i broke my leg a few months back and its still pretty sore when i load up the weights on dead lift and the squat
    #3
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