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Attempted new routine

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Hardgraf
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2004/03/08 19:46:59 (permalink)
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Attempted new routine

Me and my training partner have been lifting for about 5 months natural and have got good gains. We've both reached a bit of a platau now, especially on bench press. We have both become much stronger, bigger and defined but without much change in weight. I think this may be due to not eating any more than pre training.

I've used a few sources to try and write up a new routine but don't know if it will be any good for getting big weight and strength gains. Our routine will be accompanied by big eating. Are we on the right track or going completly wrong? Thanks

Day 1 (Sat) (On machines)

Bench Press 5x5
Lat Pull Downs 5x5
Seated Shoulder Press 5x5
Bicep Curls 5x5
Tricep Curls 5x5
Abs

Day 2 (Tues) (Dumbells, home)

Incline Dumbell Fly 3x8
Lying Dumbell Tricep Extension 3x8
Inclined Dumbell Curls 3x8
Seated Dumbell Shoulder Press 3x8
Dumbell Squats 3x8

Day 3 (Thurs) (On Machines)

Bench Press 5x5
Weighted Squats 5x5
Chest Press 5x5
Upright Row 5x5
Trap Shrugs 5x5
Abs
#1

11 Replies Related Threads

    CHTHONIC
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    RE: Attempted new routine 2004/03/08 19:55:26 (permalink)
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    welcome to muscletalk,

    what's a tricep curl? [:p]
    #2
    Hardgraf
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    RE: Attempted new routine 2004/03/08 20:17:37 (permalink)
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    sorry, its not a tricep curl. Its a machine seated tricep extension.
    #3
    JayavarmanVII
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    RE: Attempted new routine 2004/03/08 20:30:36 (permalink)
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    It's absolutely dreadful mate. Why not try something like this:

    Deadlift
    Front Squat
    Bench Press
    Chin up
    DB Shoulder Press

    All done for 2-3 sets of 5-8 reps (except DLs, do triples at most). Rest until fully recovered between workouts.

    TUFF
    #4
    Hardgraf
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    RE: Attempted new routine 2004/03/08 20:35:39 (permalink)
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    Whay is it dreadful? Pullups for mass gain?
    #5
    JayavarmanVII
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    RE: Attempted new routine 2004/03/08 20:41:50 (permalink)
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    quote:
    Originally posted by Hardgraf

    Whay is it dreadful? Pullups for mass gain?



    It's dreadful cos you're doing 65 sets a week, overworking your upper-body and neglecting your legs. I'm not surprised your strength has plateaued. My routine may not be perfect (however it works well for me) but I'll promise you it'll be twice as productive as the one you've outlined.

    TUFF
    #6
    PikeKing
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    RE: Attempted new routine 2004/03/08 21:02:55 (permalink)
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    quote:
    Originally posted by Hardgraf

    Whay is it dreadful? Pullups for mass gain?



    pull ups are one of the best mass builders you could do.

    tuffnut is right about your routine, there is a lot of room for improvement, you are severely overtraining your upperbody and undertraining your legs.

    You need to either split your body into muscle groups.

    Example ( best way in my opinion )

    Back + Biceps
    Chest, Shoulders + triceps
    Legs + abs

    Or you could do a total body routine where u train twice per week using a routine consisting of about 4-5 compound exercises.
    #7
    Hardgraf
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    RE: Attempted new routine 2004/03/08 21:14:24 (permalink)
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    I can't do a lot of leg work at the mo because i play basketball 3 or 4 times per week and i don't want to overtrain them.
    Presumably this routine would only include bench press once a week on the day Chest, Shoulders + triceps. Sounds good though. My gym only has machines and for obvious reasons, i want to try and incorporate free weights into the routine. Could i work out at the gym and then do more dumbell work at home imediatly after? Thanks for your help
    #8
    Hardgraf
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    RE: Attempted new routine 2004/03/08 23:44:35 (permalink)
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    What about this....

    Day 1 (Sat)

    Lat Pull Downs 5x5
    Bicep curls 3x8
    Upright Row 5x5
    Trap Shrugs 3x8

    Day 2 (Tues)

    Weighted Squats 3x8
    Quad Raises 3x8
    Calf Raises 3x8
    Abs - Weighted crunches

    Day 3 (Thurs)

    Bench Press 5x5
    Tricep extension 3x8
    Seated Shoulder Press 5x5
    Chest Press 5x5

    Thanks
    #9
    DerMalePhonkMann
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    RE: Attempted new routine 2004/03/09 04:22:03 (permalink)
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    Get rid of all the machine work and get started with the free weights asap.
    #10
    Weakie
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    RE: Attempted new routine 2004/03/09 05:56:58 (permalink)
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    if you work out at gym properly, you should not have any energy to do more weights at home. If you overtrain like that, you will not make any gains, but actually hazard you growth. Your body needs rest to grow.
    #11
    AUTIGER
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    RE: Attempted new routine 2004/03/09 13:48:51 (permalink)
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    you won't overtrain your legs by playing basketball and lifting a day with them. basketball doesn't work you legs like weights, its more of a cardio. I play basketball all the time.
    #12
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