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Anaylze routine please

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ExLax
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2003/12/19 06:17:41 (permalink)
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Anaylze routine please

This routine was suggested by a few members of the board. I've been doing it the past 2 weeks and I'm really liking it. However, it seems like I am not hitting all my body parts enough. I thought I'd get an opinion from you all just to make sure everything was cool.

Day 1
3x8 flat dumbell chest press
3x8 dips
3x8 Skullcrushers
3x8 Rope pull downs



Day 2
3x8 Deadlifts
3x8 wide grip chin-ups
3x8 Bent over dumb bell row
3x8 Standing barbell curls



Day 3
3x8 Leg press
3x8 Stiff legged deadlifts (would like something different)
3x8 Military press
3x8 Side laterals



Abs (twice a week)
4x10 Weighted sit-ups
4x10 Oblique crunches
4x10 Hanging leg raises

Any comments suggestions would be greatly appreciated. I'd like something other than the stiff-legged deadlifts, any suggestions?
#1

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    DerMalePhonkMann
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    RE: Anaylze routine please 2003/12/19 08:23:06 (permalink)
    quote:
    Day 1
    3x8 flat dumbell chest press
    3x8 dips
    3x8 Skullcrushers
    3x8 Rope pull downs

    Lose the push downs. Do close grip bench before skullcrushers.
    quote:
    Day 2
    3x8 Deadlifts
    3x8 wide grip chin-ups
    3x8 Bent over dumb bell row
    3x8 Standing barbell curls

    Ex-cell-ent...
    quote:
    Day 3
    3x8 Leg press
    3x8 Stiff legged deadlifts (would like something different)
    3x8 Military press
    3x8 Side laterals

    Squat instead of the leg press. Why do you want to lose the SLDLs? You could do good mornings instead. I'd reduce the laterals to only a set or two, or better still just do 5 sets of presses. Maybe add a few sets of calf raises of some type.
    #2
    Cashman
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    RE: Anaylze routine please 2003/12/19 10:13:07 (permalink)
    agree wholeheartedly with dermalephonkman. Squat, clf raise and SLDL on leg day. I'd also recommend adding in incline dumbell flyes on chest day to balance with dips and flat DB bench.
    #3
    Scourge_of_God
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    RE: Anaylze routine please 2003/12/20 01:30:00 (permalink)
    Bump for Dermalephonkman - You don't know squat if you don't squat. That sounded funnier in my head.
    #4
    Frankie NY
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    RE: Anaylze routine please 2003/12/20 04:10:33 (permalink)
    ExLax:

    Train your shoulders with chest and triceps. Training shoulders like you are now - 3 times per week - is a recipe for miniature shoulders.
    #5
    Genon
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    RE: Anaylze routine please 2003/12/20 06:32:48 (permalink)
    I think that was the routine I was posted... Except somebody screwed it up somewhere along the way.

    Day 1
    3x8 dumbbell press
    3x8 dips
    3x8 standing military press
    3x8 side laterals

    Day 2
    3x8 Deadlifts
    3x8 wide grip chin-ups
    3x8 Bent over dumb bell row
    3x8 Standing barbell curls

    Day 3
    3x8 Leg press
    3x8 Stiff legged deadlifts
    (if you can add squats in then take out leg press)

    Abs (twice a week)
    4x10 Weighted sit-ups
    4x10 Oblique crunches
    4x10 Hanging leg raises

    I like giving this routine out to beginners who cannot train heavy yet. It gets them used to the idea of compound lifting while still using relatively low reps. Really it's a great routine and it will hit your body parts just fine, and making it a 4 day split and overtraining triceps isn't the answer =]

    This is all you need to work your entire body... Just make sure you use the same principles of 5x5 and increase the weight whenver you can do 3 sets of 8 succesfully.
    #6
    scruffy
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    RE: Anaylze routine please 2003/12/20 12:01:34 (permalink)
    day 1 and day 2 need to be changed around as the deadlifts and squats do not have enough rest between them to help full recovery
    #7
    envies
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    RE: Anaylze routine please 2003/12/20 16:42:38 (permalink)
    I would lower the reps for the deadlifts, to 5 reps per set at the most, so good form is not compromised towards the end of the set.
    #8
    ExLax
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    RE: Anaylze routine please 2003/12/22 23:06:14 (permalink)
    What should I do to my routine to not work out my shoulders 3 days a week?
    #9
    Frankie NY
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    RE: Anaylze routine please 2003/12/22 23:58:43 (permalink)
    quote:
    Originally posted by ExLax

    What should I do to my routine to not work out my shoulders 3 days a week?


    Do exactly as I said in my original post: "Train shoulders with chest and triceps."
    #10
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