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How's this routine?

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ddawg09
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2005/07/31 22:34:24 (permalink)
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How's this routine?

I just wanted to post my routine and get some feedback on what I'm doing right or wrong. I'm bulking right now so I'm trying to put on some mass. Thanks.

Day 1--Chest/Tris
Flat DB Bench 10-8-6
Incline Bench 10-8-6
Decline Bench 10-8-6
Incline Flys 12-10-8
Cable Push Downs 12-10-8
Tricep Extension 12-10-8
Dips 3x Failure

Day 2--Back/Biceps
One Arm DB Row--10-8-6
Seated Machine Row 12-10-8-6
Lat Pull Down 10-8-6
Preacher Curls 12-10-8-6
EZ Bar Curl 10-8-6
One arm Hammer Curls 10-8-6

Day 3-Shoulders
Shoulder Press 12-10-8-6
Front Raise 14-12-10
Laterals 10-8-6
High Pull 10-8-6
Shrugs 16-12-8

Day 4-Legs
Squats 12-10-8-6
Leg Curls 12-10-8
Leg Extensions 12-10-8
Leg Press 12-10-8-6
Standing Clf Raise 16-12-8
Seated Calf Raise 16-12-8
#1

7 Replies Related Threads

    Mortah
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    RE: How's this routine? 2005/07/31 22:43:39 (permalink)
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    I'm doing a similar split to you but have shoulders put in chest / triceps day.
    Too much bench work on your chest. I've always put dips at the start of a chest / tricep routine.

    How about some wide grip pull ups on your back/biceps day?

    I personally can't see much point to doing seated calf raise after standing calf raise.
    #2
    ddawg09
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    RE: How's this routine? 2005/07/31 23:06:37 (permalink)
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    ORIGINAL: Mortah

    I'm doing a similar split to you but have shoulders put in chest / triceps day.
    Too much bench work on your chest. I've always put dips at the start of a chest / tricep routine.

    How about some wide grip pull ups on your back/biceps day?

    I personally can't see much point to doing seated calf raise after standing calf raise.


    How do you suggest I structure my chest/tricep day?
    #3
    Mortah
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    RE: How's this routine? 2005/07/31 23:20:31 (permalink)
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    Well... tough one to answer to be honest as I have never done cable push downs so can't really say how they fit in. But this would be how I'd structure it anyway:

    Dips
    Flat DB Bench
    Incline Flys
    Cable Push Downs
    Tricep Extension

    Although I would alter the dips so that they place more emphasis on the chest (change your lean until it feels right)
    If you are wanting the dips to be very tricep based then I would probably use:

    Flat DB Bench
    Incline Flys
    Dips
    Cable Push Downs
    Tricep Extension

    But then this is probably too much tricep work so I would ditch cable push downs. (I'm assuming they are primarily used for hitting the triceps). Some guys would probably also suggest you use skull crushers or CG bench presses for your triceps instead of extensions. I would advise the same.

    Is there any reason that you change the number of reps halfway through chest / tris day?
    #4
    ddawg09
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    RE: How's this routine? 2005/08/01 01:03:38 (permalink)
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    Would you change the order that I do any of my days (not the exercises but the days). For example, should I swap my back/bicep days with my shoulder or leg days?
    #5
    Rusev
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    RE: How's this routine? 2005/08/01 07:05:17 (permalink)
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    ORIGINAL: ddawg09

    I just wanted to post my routine and get some feedback on what I'm doing right or wrong. I'm bulking right now so I'm trying to put on some mass. Thanks.

    Day 1--Chest/Tris
    Flat DB Bench 10-8-6
    Incline Bench 10-8-6
    Decline Bench 10-8-6
    Incline Flys 12-10-8
    Cable Push Downs 12-10-8
    Tricep Extension 12-10-8
    Dips 3x Failure

    Day 2--Back/Biceps
    One Arm DB Row--10-8-6
    Seated Machine Row 12-10-8-6
    Lat Pull Down 10-8-6
    Preacher Curls 12-10-8-6
    EZ Bar Curl 10-8-6
    One arm Hammer Curls 10-8-6

    Day 3-Shoulders
    Shoulder Press 12-10-8-6
    Front Raise 14-12-10
    Laterals 10-8-6
    High Pull 10-8-6
    Shrugs 16-12-8

    Day 4-Legs
    Squats 12-10-8-6
    Leg Curls 12-10-8
    Leg Extensions 12-10-8
    Leg Press 12-10-8-6
    Standing Clf Raise 16-12-8
    Seated Calf Raise 16-12-8


    too many exercises on each body part

    2 exercises 3 sets reps ok, remember when doing chest you doing triceps indirectly. Same with back and bi

    you could put shoulders on day one and do just one exercise, bb/db shoulder press 3x8

    legs day

    squats
    leg curls/ stiff leg deads
    calf raises

    3 day split then instead of 4 better recovery, less exercises,less sets so you can do more intense. may feel 'too easy' too begin with must get the balance right.

    bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
    78k lifts in training sn 145k cl+Jk 170
    front squat ATG 185k x1
    #6
    trickassmark
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    RE: How's this routine? 2005/08/01 09:35:59 (permalink)
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    yeah I agree, too much volume. I would try a split like this:

    Day 1--Chest/Shoulders/Tris
    Flat DB Bench 3x8
    Incline Bench 3x8
    Dips 3x Failure
    Shoulder Press 3x8
    Laterals 3x10
    Cable Push Downs 3x8

    Day 2--Back/Biceps
    Chins -- 3x
    One Arm DB Row -- 3x8
    Deadlifts 4x6
    High Pull 3x8
    Preacher Curls 3x10
    Seated Calf Raise 3x

    Day 4-Legs
    Squats 3x8
    Straight Leg Deadlifts 3x8
    Leg Extensions 2x8
    Leg Curl 2x8
    Standing Clf Raise 3x

    You should be doing ur lower rep sets first... the 10-8-6 rep scheme is a bad idea. The idea behind doings sets of 6 is that u can use a heavier weight. When u do this set last, ur fatigued and it is not beneficial.

    You could try a 4x6 rep scheme also...

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #7
    trickassmark
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    RE: How's this routine? 2005/08/01 09:36:44 (permalink)
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    Even better would be to do the dips first with a weight...

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #8
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