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My New Routine

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spawn
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2011/03/30 20:07:26 (permalink)
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My New Routine

Devised a new routine today and i'm please with it, what do you guys and gals think?
 
 
My new routine is as follows, 4 day programme over 7 days:
 
Day 1 Chest, bi's and abs
Barbell Bench Press x4 sets
Dumbell Incline Bench x4 sets
Pec Deck x4 sets
Narrow Grip Pulldown x4 sets
Alternative Bicep Curl x4 sest
Alternative hammer curl x4 sets
15 minutes running machine
Ab Crunch Machine x4 sets
Hanging Leg Raises x4 sets
 
Day2 Legs
Stationary Bike 10 minutes
Seated Leg Curl x4 sets
Barbell Squat x4 sets
Leg Press x4 sets
Leg Extensions x4 sets
Standing Calf Raises x4 sets
 
Day3 Back and abs
Barbell Deadlift x4 sets
Wide Grip Lat Pulldown x4 sets
Barbell Bent Over Row x4 sets
Seated Row x4 sets
Straight Arm Pushdown x4 sets
15 Minutes Running Machine
Ab Crunch Machine x4 sets
Hanging Leg Raises x4 sets
 
Day 4 Shoulder and tri's
Shoulder Press x4 sets
Dumbbell Front Raises x4 sets
Dumbbell Bent Over Delt Raise x4 sets
Dumbbell Shoulder Shrug x4 sets
Cable Tricep Pushdown x4 sets
Machine Tricep Extension x4 sets
Dip x4 sets
15 Minutes Running Machine 
post edited by spawn - 2011/03/31 08:35:05
#1

2 Replies Related Threads

    naththebeast
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    Re:My New Routine 2011/03/30 23:33:24 (permalink)
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    pretty good but would change a couple of things.
     
    firslty on leg day id start with squats rather than leg curl, as a rule of thumb have compound first unless using a pre-exhaust technique (although not neccesarily always the case) but id say you want most energy for squatting.
     
    On chest and biceps day, remove the close grip pull down, its still mainly a lat movement, and add in some dips for chest.
     
    Also dont worry so much about hanging leg raises, the only way the abs are used in this is for stabilisation unless youre performing a reverse crunch at the top of the movement, can cause lumber spine problems and is predominantly a hip flexion movement rather than a spinal flexion movement (which is the way to contract the abs)



    #2
    spawn
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    Re:My New Routine 2011/03/31 08:38:47 (permalink)
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    Thanks i didn't even consider doing dips on a chest day.
     
    The only reason why i had leg curls first, is because my hammies are terrible and i thiught i could get the warmed up before heavy squating.
     
     
    #3
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