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Is my new routine ok?

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Keeni
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2004/03/16 15:47:29 (permalink)
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Is my new routine ok?

I've read up on Tony Starks routine and am very interested in it but can only get to the gym 3 times a week, i'm ok for the second programme but was wondering if splitting legs up is ok to do?? If so i've worked out a 3 day split of his programme and want feedback? Should I keep this or split up other body workouts and leave legs as one day or train legs diferantly if splitting them up like this? Cheers for any help!!!

Monday (Chest/Hams)

Set 1. Incline Dumbbell Flyes. Pre-exhaust.

Set 2. Incline Dumbbell Flyes. Triple Drop-set.

Set 3. Bench Press. Straight Set

Set 4. Bench Press. Triple Drop Set.

Set 5. Hamstring Curl Pre-exhaust

Set 6. Hamstring Curl. Triple Drop-set

Wednseday (Shoulders/Triceps/Quads)

Set 1. Side Laterals. Pre-exhaust.

Set 2. Side Laterals. Triple Drop-set

Set 3. Seated Dumbbell Press. Straight Set.*

Set 4. Seated Dumbbell Press. Triple Drop-set*

Set 5. Machine Dips. Triple Drop-set**

Set 6 Leg Extension. Pre-exhaust

Set 7 Leg Extension. Triple Drop-set

Set. Squat. Straight set

Friday (Back/Biceps/Calves)

Set 1. Dumbbell Pullovers. Pre-exhaust*

Set 2. Dumbbell pullovers. Triple Drop-set*

Set 3. Wide-grip Pulldowns. Straight Set

Set 4. Wide-grip Pulldowns. Triple Drop-set

Set 5. Deadlift. Straight Set

Set 6. Hammer Curls. Triple Drop-set

Set 7 Calf Raises. Pre-exhaust

Set 8. Calf Raises Triple Drop-set
#1

15 Replies Related Threads

    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/16 15:53:35 (permalink)
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    There have been so many of these terrible routines posted up lately. So many. I want to cry...

    I'm kinda rushed right now, but if I can get the time and the courage together to give you some advice, I will.
    #2
    Keeni
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    RE: Is my new routine ok? 2004/03/16 16:01:59 (permalink)
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    Ok mate cheers! Are you saying its a terrible routine even without the leg routine being split up into 3 difirant days??
    #3
    JayavarmanVII
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    RE: Is my new routine ok? 2004/03/16 16:27:48 (permalink)
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    Drop sets are a waste of time IMO. If you're training to failure with a given wieght, then to failure again with a lesser weight, you wil almost certainly overtrain. Doing triple drop sets for just about every exercise in your routine is madness. Used sparingly drop sets MAY have some use, but not the way you suggest.
    #4
    Keeni
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    RE: Is my new routine ok? 2004/03/16 22:21:20 (permalink)
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    I was following Tony Starks routine and alot of people on here rated it, its just his was a 4 day split and I can only get to the gym 3 times! Whats a better routine for a 3 day split! The 5x5 method??
    #5
    Yib
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    RE: Is my new routine ok? 2004/03/16 23:10:38 (permalink)
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    Pull

    Deadlifts
    Chins
    Bent over rows

    Push
    Bench
    Dips
    Standing military press

    Legs
    Front Squats
    SLDL
    Weighted Crunches

    this is pretty much along the lines of the Frankie's routine/J5's routine

    stick to the compound exercises and dont rely on the machines, use freeweights...

    #6
    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/16 23:35:35 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    Pull

    Deadlifts
    Chins
    Bent over rows

    Push
    Bench
    Dips
    Standing military press

    Legs
    Front Squats
    SLDL
    Weighted Crunches


    Oh well... Someone beat me to it.

    Keeni - I would go with YIBs routine except replace sldls with goodmornings, swap the legs and pull sessions around and switch front squats for back squats, depending on your training experience.

    ...and D.E.T.A.T.T.S.M. (Don't Even Think About Touching The Smith Machine).
    #7
    Yib
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    RE: Is my new routine ok? 2004/03/17 01:30:22 (permalink)
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    u have to be faster than that Scourge...lol
    and y swap legs and pull day...
    #8
    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/17 01:59:03 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    u have to be faster than that Scourge...lol
    and y swap legs and pull day...


    I'm sorry, but recently I've sorted out no fewer than four mind-bogglingly moronic routines that people have just pulled out of the latest edition of Flex/Men's Health, doubled the number of bicep exercises then slapped on the board. Grrr...

    Squat-Bench-Deadlift. Always. Always. Always. I was training like that for so long that I'm no longer entirely sure of the motivation for it. There is the fact that I was training as a powerlifter for a number of years and that is the order the lifts come in during competition, so you might as well get used to doing squats fresh i.e. at the beginning of the week and d'lifts when slightly tired i.e. the end of the week. Also, squats are a tougher exercise physically than d'lifts, so it makes sense to do them fresh anyway. There was also something to do with shoulder fatigue as well, but I'm not sure what it is. In the case of this workout, the pull day uses chins and rows, which you want to do later in the week than your bench day.
    #9
    Yib
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    RE: Is my new routine ok? 2004/03/17 02:07:48 (permalink)
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    that makes sense...good argument...

    great now i want to reverse my training, i have to wait so long...where were u 3 days ago to tell me this...lol
    #10
    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/17 02:12:15 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    great now i want to reverse my training, i have to wait so long...where were u 3 days ago to tell me this...lol


    Still here - You just didn't ask.
    #11
    Yib
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    RE: Is my new routine ok? 2004/03/17 02:20:22 (permalink)
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    lol, ya but i didnt no that u knew...

    ...thats it, now ur blaming it on me....uhhhhh
    #12
    Keeni
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    RE: Is my new routine ok? 2004/03/17 09:15:15 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    quote:
    Originally posted by youngitalianbabe

    u have to be faster than that Scourge...lol
    and y swap legs and pull day...


    I'm sorry, but recently I've sorted out no fewer than four mind-bogglingly moronic routines that people have just pulled out of the latest edition of Flex/Men's Health, doubled the number of bicep exercises then slapped on the board. Grrr...



    I never get my routines from any magazines, and if you look I haven't bumped up biceps and tricep workouts at all! This routine was put up on this board by a trusted Mod, Tony Starks! I've just split legs up through the week as i can only do a 3 day split! Nobody knocked his routine when he posted up here, alot of guys got good results from it apparantly. Check http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21181

    Cheers anyway for setting out a routine, I do like it! Should I use 5x5rep range? Also there's no Tri or Bi excersises! Can I throw in 2x8 Skull crushers on push day and 2x8 Dumbel Curls on pull day or should I miss these out completely???
    #13
    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/17 11:16:04 (permalink)
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    quote:
    Originally posted by youngitalianbabe

    ...thats it, now ur blaming it on me....uhhhhh


    Damn right.
    quote:
    Originally posted by Keeni

    I never get my routines from any magazines, and if you look I haven't bumped up biceps and tricep workouts at all! This routine was put up on this board by a trusted Mod, Tony Starks! I've just split legs up through the week as i can only do a 3 day split! Nobody knocked his routine when he posted up here, alot of guys got good results from it apparantly.


    My comment was a generalisation on poor routines in general. I'm quite surprised a mod came up with this though - Perhaps it was designed for absolute newbies (who will make gains on pretty much anything) or AAS users, whose bodies can put up with that kinda abuse.
    I suppose you could use 5x5. Personally I prefer 4x3 and cranking up the weight, except deadlifts which I hit with progressive singles and things like crunches and chins for which I use more reps, but that's just my method.
    quote:

    Also there's no Tri or Bi excersises!


    You're joking right? Deadlifts, chins, rows all hit the biceps. Bench, dips, mili all hit the triceps. If you're still strong enough to hit iso exercises after those little combos, you weren't moving enough weight in the first place.
    #14
    Keeni
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    RE: Is my new routine ok? 2004/03/17 11:56:03 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    quote:
    Originally posted by youngitalianbabe

    ...thats it, now ur blaming it on me....uhhhhh


    Damn right.
    quote:
    Originally posted by Keeni

    I never get my routines from any magazines, and if you look I haven't bumped up biceps and tricep workouts at all! This routine was put up on this board by a trusted Mod, Tony Starks! I've just split legs up through the week as i can only do a 3 day split! Nobody knocked his routine when he posted up here, alot of guys got good results from it apparantly.


    My comment was a generalisation on poor routines in general. I'm quite surprised a mod came up with this though - Perhaps it was designed for absolute newbies (who will make gains on pretty much anything) or AAS users, whose bodies can put up with that kinda abuse.
    I suppose you could use 5x5. Personally I prefer 4x3 and cranking up the weight, except deadlifts which I hit with progressive singles and things like crunches and chins for which I use more reps, but that's just my method.
    quote:

    Also there's no Tri or Bi excersises!


    You're joking right? Deadlifts, chins, rows all hit the biceps. Bench, dips, mili all hit the triceps. If you're still strong enough to hit iso exercises after those little combos, you weren't moving enough weight in the first place.



    Ok mate nice one for that, i'm ready to start that routine next week! One last thing though, whats Good mornings??
    #15
    Scourge_of_God
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    RE: Is my new routine ok? 2004/03/17 13:00:59 (permalink)
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