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Feedback on My Routine Please

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RZR SHRP
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2005/07/28 21:20:15 (permalink)
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Feedback on My Routine Please

I’m new here I just wanted to get some feed back on a routine that I’m starting. I have worked out off and on for 12 years but I haven’t been in the gym, for a serious regimen, in 3 - 4 years. All feedback is welcome. Thanks.

Day 1:
Bi’s:
-Preacher Curls – 3 sets of 6-8 inside grip, 3 sets outside grip
-Rotating Dumbbell Curls – 4 sets of 6-8
-Reverse Grip Straight bar curls – 4 sets of 6-8

Back:
-Weight Assisted Pull ups (can’t do many unassisted yet) – 3 sets of 8
-Lat Pull Down – 3 sets of 6-8 behind the head, 3 sets of 6-8 in front
-Sitting Rows – 4 sets of 6-8

Day 2:
Chest:
-Flat Bench – 4 sets of 6-8
-Incline Bench – 4 sets of 6-8
-Decline Bench – 4 sets of 6-8
-Flies – 4 sets of 8-10

Shoulders:
-Behind the neck press – 4 sets of 6-8
-Upright Rows – 4 sets of 6-8
-Shruggs – 4 sets of 6-8

Tri’s:
-Dips – 4 sets of 6-8
-French Curls – 4 sets of 6-8
-Cable Push Downs – 4 sets of 6-8

I rotate these days (ie. Day 1, Day 2, Day 1, Day 2…) 5 days a week, rotating every week so one week I’ll do Day 1 three times and the next week I'll do Day 2 three times. I am sure you notice an absence of legs and abs. I want to concentrate on upper body size and strength first before I add those other parts in.

Supplemental diet:
-AM – EAS Myoplex Delux Meal Replacment

-Lunch – Normal Lunch with Protein Oatmeal Bar

-Pre-work out – GNC Creatine shake & Energy Protein Bar

-Post-work out – EAS Whey Shake.

-Dinner - Normal Dinner

-Dave
#1

3 Replies Related Threads

    Rob1985
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    RE: Feedback on My Routine Please 2005/07/28 22:02:39 (permalink)
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    Too much volume.

    Make sure you do back before bis on day 1.

    Reduce bis to a total of 6 sets.

    Back - wheres the deadlifts?

    Chest - drop decline. Go to 2 sets flat/incline each. 2 sets flies.

    Shoulders - do dumbell/military press for 3 sets. Shrugs 3 sets is plenty.

    Tris - do 6 sets total - suggest dropping french curls.


    Not working abs and legs is a bad idea in my opinion. But good luck.
    #2
    big49ersfan
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    RE: Feedback on My Routine Please 2005/07/29 00:02:29 (permalink)
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    you train 5 times a week and dont do legs dude if your training 5 days a week. Something i ahev done my routine would look more like

    day 1- squats, good moring, weighted hypers and calf raises
    day 2- dips, incline bench, weighted decline sit ups and hanging leg raises
    day 3- mili press, side raises, bo raises
    day 4- deads, wide grip weighted chins, bo row
    day 5- narrow bench, skull crushers, curls and hammer curls

    something like this give each muscle a major and a minor day and time to recover from each. But can drop it to 4 and do chest with tris and back with bis then ad some more cv in or soemthig depend wat u after.
    #3
    RZR SHRP
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    RE: Feedback on My Routine Please 2005/07/29 13:18:16 (permalink)
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    I appreciate all the feedback. Thanks for taking the time. It looks as if i'm over doing it, huh? I'm just very focused on trying to gain muscle mass so i guess i was trying to force it. I will be adding a legs day very soon so i'm glad you guys added some "legs" suggestions. Keep it comin....
    #4
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