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Advice on routine...

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mark101
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2004/02/18 12:17:42 (permalink)
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Advice on routine...

hi,
I have just made a routine that seems to fit in with time i have but i was wondering what everyone thought of it and whether i was doing enough and hitting all the muscles the right time....

All is done in the 8-10 rep range as heavy as poss...

Mon - Legs only
Squats (4 sets)
Leg press (4 sets)
Leg extension (4 sets)
Leg curl (hams) (4 sets)
Standing calf (4sets)

Tues - Bi's/Tri's
Standing EZ bar curls (3 sets)
Alternate d/bell curls (3sets)
Seated machine arm curls (3sets)
tris - Dips
Push down (3 sets)
Laying on bench overhead tri's (3 sets)
Am i doing enough on this day as seems like i could tire them out more but i dont want to overtrain..

Wed - Chest only
Bench press flat (4 sets)
incline D/bell press (4 sets)
Lower than press do d/bell fllys (3 sets)
Dips (wide grip) (3 sets)

Thurs - Back only
Chins (very poor so i add in pull down)
Lat pull down wide (4 sets)
Vertical trac machine another narrow pulldown (4 sets)
D/bell row (3 sets)
Hammer row (3 sets)
off the floor Deadlifts (4 sets)

fri - Shoulders
Military press (3 sets)
Seated d/bell press (3 sets)
front raises (3 sets)
Side raises (3 sets)
rear delt (3 sets)
Shrugs (4 sets)


just wondering what everyone thought and whether they think this can work and is getting all the muscle groups enough....thanks
#1

5 Replies Related Threads

    PikeKing
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    RE: Advice on routine... 2004/02/18 12:59:27 (permalink)
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    Thats pretty shocking, looks like it came straight from the pages of Flex.

    You are going to seriously overtrain on this program.

    Have a read through the routines sticky.
    #2
    gazdai
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    RE: Advice on routine... 2004/02/18 19:02:21 (permalink)
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    I have to agree with PikeKing, unless you are brand new to bodybuilding or on heaps of gear you are going to make yourself ill rather than grow much muscle with that level of volume bro.
    #3
    mark101
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    RE: Advice on routine... 2004/02/18 19:16:25 (permalink)
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    Damn....i am new to this really....i have been lifting for a number of yrs but only been serious recently.....You should have seen my old routine lol...that was overtraining no wonder i never grew on it...this is my wk/out almost halved from previous..
    What do you think i am overtraining on..I thought 3 exercises and 3 sets was fine for bi's tri's..smaller muscles...then more for the larger muscles...I use to have a 3 day split:
    using fairly similar exercises outlined but i was taking about an 1hr30mins in the gym so i cut it down and split to 5 days:
    Mon - Legs/shoulders
    Wed - back/bi's
    Fri - Chest/tri's
    What do you think i should do...go back and alter the 3 day split or cut some out the 5 (i added in exercises in the 5 day split as i thought if it was the only muscle being worked i could train it harder...is this not right???
    any thoughts and suggestions are most apppreciated
    #4
    pop
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    RE: Advice on routine... 2004/02/18 20:56:10 (permalink)
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    Go for a 3 day split & stick with the heavy compounds. Drop all the ***** isolation crap.

    For example:
    Mon: Legs/ Abs

    Squats 4x8
    SLDL's 4x8
    Standing calve raises 4x12
    Weighted sit ups 3x15

    Wed: Chest/ Shoulders

    Flat bench press 4x8
    Military press 4x8
    Incline bench press 4x8

    Fri: Back

    Deadlifts 4x8
    Bent over rows 4x8
    Close grip chins 4x8

    *** concentrate on correct form

    Use this for 6 months then you will be ready for Frankies 5x5 routine.
    #5
    ad19
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    RE: Advice on routine... 2004/02/19 14:32:27 (permalink)
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    you mentioned in your first post that after a work out yu feel as if you could do more. this should tell you to lift heavier weights, not compromise your gains by doing more. Quality reps, definately not quantity for bulking
    #6
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