YB
BannerBanner

Improvement on my routine

Author
Daniel666
New Member
  • Total Posts : 20
  • Reward points: 4408
  • Joined: 2002/08/05 11:47:30
  • Location: Cambridge United Kingdom
  • Status: offline
2004/02/03 15:05:05 (permalink)
0

Improvement on my routine

Hey, i do my weight training every other day.
This is my routine:
tricep dips (3 x 15)
Forward raises (3 x 10)
side raises (3 x 10)
flat bench press (4 x 8)
press ups (3 x 20 every day)
incline bench press (2 x 8)
dumbell ( 3 x 8)
barbell (3 x 8)
leg raises (3 x 50)
sit ups (3 x 50)

Im looking to to bulk up as well as define
my biceps, pecks and shoulders. Is there any other exercises
i should add/remove to my routine?

any help is appreciated.
Thanks
#1

8 Replies Related Threads

    PikeKing
    Pro-Member
    • Total Posts : 1979
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: Improvement on my routine 2004/02/03 16:45:20 (permalink)
    0

    You a beginner from the sounds of it mate, read Cashmans excellent post for people new to training http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=41320
    #2
    Daniel666
    New Member
    • Total Posts : 20
    • Reward points: 4408
    • Joined: 2002/08/05 11:47:30
    • Location: Cambridge United Kingdom
    • Status: offline
    RE: Improvement on my routine 2004/02/03 17:46:26 (permalink)
    0
    Yeah, you could say im a beginner i guess as
    ive been injured for the past 4 months.
    I hope to back some size and define my shoulders, pecks and
    biceps as everything else is going well.

    The post that cashman did sounds great but i workout
    in my garage and all i have is:
    Incline/decline bench
    2 dumbell bars
    2 barbell bars
    1 tricep bar
    1 bar i use for skullcrushers
    Rowing machine
    6 x 20kg discs
    4 x 10 kgs discs
    10 x 5 kg discs

    Is there any other exercises i could do that would help
    with the equipemtn i got?
    :)


    #3
    PikeKing
    Pro-Member
    • Total Posts : 1979
    • Reward points: 4449
    • Joined: 2003/09/16 14:04:19
    • Location: United Kingdom
    • Status: offline
    RE: Improvement on my routine 2004/02/03 19:17:16 (permalink)
    0
    The reason I assumed you are a beginner is because you have quite a few pointless exercises in your outline routine.

    Lots of good exercises you can do with your equipment.

    Deadlifts
    Barbell Rows
    One Arm Rows
    DB Bench
    Incline DB Bench
    Standing DB Press
    Standing Barbell Press
    Clean and Press
    Lunges
    Stiff Leg Deadlifts
    Bar Hack Squats

    I could go on for ever........
    #4
    Daniel666
    New Member
    • Total Posts : 20
    • Reward points: 4408
    • Joined: 2002/08/05 11:47:30
    • Location: Cambridge United Kingdom
    • Status: offline
    RE: Improvement on my routine 2004/02/04 12:23:24 (permalink)
    0
    Ok thankx fo the help:)
    can you let me know which of my exercises are pointless
    and why. The i will get rid of them and replace them with the exercises
    you mentioned.
    Thanks
    #5
    darcy
    Universe Member
    • Total Posts : 386
    • Reward points: 10538
    • Joined: 2002/03/15 13:03:35
    • Status: offline
    RE: Improvement on my routine 2004/02/04 13:02:29 (permalink)
    0
    You say you workout every other day, so maybe go for a 3-day split. Assuming your current rep ranges, how about the following (please comment guys as I haven't devised too many routines for other people before).

    Day 1

    Flat bench press 3x8
    Incline Flyes 3x8
    Dumbell shoulder press 3x8
    Side lateral raises 3x8
    Skullcrushers 3x8

    Day 2 - rest

    Day 3

    Squats 3x8
    Stiff legged deadlifts 3x8
    Lunges 3x8
    Calf raises 3x12

    Day 4-rest
    Day 5-rest

    Day 6

    Deadlifts 3x8
    Barbell/dumbell rows 3x8
    Barbell curls 3x8
    Alt. hammer curls 3x8

    Day 7-rest

    #6
    darcy
    Universe Member
    • Total Posts : 386
    • Reward points: 10538
    • Joined: 2002/03/15 13:03:35
    • Status: offline
    RE: Improvement on my routine 2004/02/04 13:06:55 (permalink)
    0

    You will also benefit greatly by purchasing some discs of smaller increments (i.e 1kg, 2kg discs). I've noticed that the smallest weights you own are 5 kg discs, so when its time to increase say a barbell exercise, the smallest increment you can currently go up by is 10kg which is far too much ! Smaller discs will help you saty within your desired rep range.
    #7
    Daniel666
    New Member
    • Total Posts : 20
    • Reward points: 4408
    • Joined: 2002/08/05 11:47:30
    • Location: Cambridge United Kingdom
    • Status: offline
    RE: Improvement on my routine 2004/02/04 13:13:11 (permalink)
    0
    Yeah, im gonna have to invest in some small 1kg/2kg discs.
    Im having problems increasing my bench from 140 kg upwards.
    #8
    Robert
    Pro-Member
    • Total Posts : 2464
    • Reward points: 4532
    • Joined: 2002/06/04 16:08:03
    • Location: Chester - England
    • Status: offline
    RE: Improvement on my routine 2004/02/04 20:08:25 (permalink)
    0
    how in the name of god did you get a 140kg bench by doing that routine????
    rob
    #9
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5