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My Proposed Routine - Would any one be able to advise?

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robbo1984
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2009/07/24 12:43:26 (permalink)
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My Proposed Routine - Would any one be able to advise?

This is my next propsed routine for 12 weeks, in a bid to keep strength and size whilst dieting, and whilst using sus 500mg E/W and Winny 50mg ED

Abs every day
CV twice a day am and pm

If any one could look over and give thoughts/vhanges

Much appreciated

DAY 1
Chest and Shoulders

Machine Press 6x6-10
Flat fly 5x6-10
inc press 6x6-10
cable x over 6x6-10
dips 5x6-10

seated b/b press 6x6-10
lat side raise d/b 6x6-10
rear delt d/b raise 6x6-10
cable lat side raise 5x-6-10

DAY 2
Legs

leg ext 6x6-10
leg press 6x6-10
leg curl 6x6-10
squat 6x6-10
calfs 6x6-10

DAY 3
REST

DAY 4
Back

Pullover 5x6-10
Chins 6x6-10
Tbar row 6x6-10
rear lat pulldown 6x6-10
d/b row 6x6-10
shrugs 6x6-10

DAY 5
Arms

Partial b/b curl 6x6-10
seated inc d/b curl 6x6-10
concentration curl 6x6-10
tricep ext 6x6-10
d/b overhead ext 6x6-10
dips 6x6-10
#1

8 Replies Related Threads

    micky
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/24 15:53:56 (permalink)
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    a hell of alot of volume would be inclined to drop an exercise off chest and back, with legs squat after leg press while blood is still in your quads, would drop a set off smaller body-parts unless two are warm-ups mate
    #2
    naththebeast
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/24 17:29:52 (permalink)
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    As micky said, very high volume would drop a few exercises along the way otherwise most things pretty much covered.



    #3
    robbo1984
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/24 19:56:45 (permalink)
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    ok cheers guys

    when i look at it there is some duplication i.e with isolation exercises,

    i will drop a set of all small body parts then, arms, delts, tris...
    #4
    robbo1984
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/27 13:08:19 (permalink)
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    I have made suggested changes,

    what do people now think?

    Thanks


    DAY 1
    Chest and Shoulders

    Machine Press 6x6-10
    Flat fly 5x6-10
    inc press 6x6-10
    dips 5x6-10

    seated b/b press 6x6-10
    lat side raise d/b 5x6-10
    rear delt d/b raise 5x6-10
    cable lat side raise 4x-6-10

    DAY 2
    Legs

    leg ext 6x6-10
    leg press 6x6-10
    squat 6x6-10
    leg curl 6x6-10
    calfs 5x6-10

    DAY 3
    REST

    DAY 4
    Back

    Pullover 5x6-10
    Chins 6x6-10
    Tbar row 6x6-10
    rear lat pulldown 6x6-10
    shrugs 6x6-10

    DAY 5
    Arms

    Partial b/b curl 5x6-10
    seated inc d/b curl 5x6-10
    concentration curl 5x6-10
    tricep ext 5x6-10
    d/b overhead ext 5x6-10
    dips 5x6-10
    #5
    robbo1984
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/27 19:41:02 (permalink)
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    any additional thoughts?
    #6
    micky
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/28 07:42:26 (permalink)
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    Yes looks better mate give it a go now!!
    #7
    Boner
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/28 09:34:08 (permalink)
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    Think what you are doing is okay but too much volume and not enough focus on the heavy exercises.

    My method which could be applied to your programme is to have two fixed exercises, on which I aim for progression (recording every workout) then leave the other 'extras' to intuition and choice based on time and feeling. For those fixed I do more sets because they are compound.
    For example on Chest:

    Bench Pressing 5 sets, lower weight up to 10 (kinda warm up) then as I get heavy go down to 4-6, 

    Press Fly or good machine, the same for 4 sets.

    Followed by the free choice of one (or rarely two) of these usually only three sets. 
    Cable fly, controlled press ups, dips, etc. 

    As I get it in my head most of your energy should go in the mass builders at the beginning, the number of sets should be based on the exercise and what its trying to do, I avoid endless extra sets to get a 'pump' which doesn't equate to extra growth just chasing a feeling, if I can do too much as the extra I should have lifted more on the compounds.  The heavy basics is where my energy and mind set should be.

    I do the same for back / lats, shoulders etc, focus on the compound and do a bit of isolation at the end. 

    Give it a go, 


    #8
    robbo1984
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    Re:My Proposed Routine - Would any one be able to advise? 2009/07/28 10:53:51 (permalink)
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    Thanks what you described there sounds good,

    But it sounds a bit similar to what I have spent the last 3 months doing,

    And i am dieting too so looking to scuplt and not put more mass on , i aim to do this for 3 months now, then have a week off and come back for winter bulk up

    I would be interested in trying somethign similar to what you describe then in the winter, have you got  mroe details?
    #9
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