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My Routine

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nigemo
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2003/12/09 14:15:11 (permalink)
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My Routine

Hi all, wondering if anyone could check over my routine, see if its ok. It is based on Cashmans beginners prog but not sure if I have sets and reps right:

Mon: Legs
Squats
Warm up
Set1: 8-10 x 80kg
Set2: 8-10 x 80kg
Set3: 8-10 x 80kg
Set4: 8-10 x 80kg

Leg Curl
Warm up
Set1: 8-10 x 60kg
Set2: 8-10 x 60kg
Set3: 8-10 x 60kg
Set4: 8-10 x 60kg

Leg Extension
Warm up
Set1: 8-10 x 60kg
Set2: 8-10 x 60kg
Set3: 8-10 x 60kg
Set4: 8-10 x 60kg
*Drop 8-10 x 45kg
*Drop 8-10 x 40kg

Calf Raises
Warm up
Set1: 8-10 x 90kg
Set2: 8-10 x 90kg
Set3: 8-10 x 90kg
Set4: 8-10 x 90kg



Tues:Chest & Tri
DB Bench Press
Warm Up
Set1: 6-8 x 28kg Dumbells
Set2: 6-8 x 28kg Dumbells
Set3: 6-8 x 28kg Dumbells
Set4: 6-8 x 28kg Dumbells

Dips
Set1: 6-8 x no weight
Set2: 6-8 x no weight
Set3: 6-8 x no weight
Set4: 6-8 x no weight

Incline Fly
Set1: 6-8 x 16kg Dumbells
Set2: 6-8 x 16kg Dumbells
Set3: 6-8 x 16kg Dumbells
Set4: 6-8 x 16kg Dumbells
*Drop 6-8 x 14kg
*Drop 6-8 x 12kg

Skulls
Set1: 6-8 x 28kg
Set2: 6-8 x 28kg
Set3: 6-8 x 28kg

Tricep Press
Set1: 6-8 x 30kg
Set2: 6-8 x 30kg
Set3: 6-8 x 30kg

Overhead Cable Press
Set1: 6-8 x 22.5kg
Set2: 6-8 x 22.5kg



Thurs:Back & Bi
Deadlift
Warm up
Set1: 6-8 x 75kg
Set2: 6-8 x 75kg
Set3: 6-8 x 75kg
Set4: 6-8 x 75kg

Dumbell Row
Set1: 6-8 x 34kg Dumbells
Set2: 6-8 x 34kg Dumbells
Set3: 6-8 x 34kg Dumbells
Set4: 6-8 x 34kg Dumbells

Lat Pulldown
Set1: 6-8 x 60kg
Set2: 6-8 x 60kg
Set3: 6-8 x 60kg
*Drop 6-8 x 50kg
*Drop 6-8 x 45kg

Bicep Curls(EZ)
Set1: 6-8 x 35kg
Set2: 6-8 x 35kg
Set3: 6-8 x 35kg

Preacher Curls (Single Arm)
Set1: 6-8 x 12kg
Set2: 6-8 x 12kg
Set3: 6-8 x 12kg

21's
Set1: 20kg
Set2: 15kg



Sat: Shoulders
Shoulder Press
Warm up
Set1: 6-8 x 22kg Dumbells
Set2: 6-8 x 22kg Dumbells
Set3: 6-8 x 22kg Dumbells

Lateral Raises
Warm up
Set1: 6-8 x 12kg Dumbells
Set2: 6-8 x 12kg Dumbells
Set3: 6-8 x 12kg Dumbells

Cable Raises (Front)
Set1: 6-8 x 15kg
Set2: 6-8 x 15kg
Set3: 6-8 x 15kg
*Drop 6-8 x 12.5kg
*Drop 6-8 x 10kg

Upright Row
Set1: 6-8 x 45kg
Set2: 6-8 x 45kg
Set3: 6-8 x 45kg

Shrugs
Set1: 6-8 x 34kg dumbells
Set2: 6-8 x 34kg dumbells
Set3: 6-8 x 34kg dumbells
Set4: 6-8 x 34kg dumbells


Abs
3 sets of 50 crunches on all training days

Cardio
15 min run on all training days


Cheers



















#1

9 Replies Related Threads

    USA DEALS
    ice_mach
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    RE: My Routine 2003/12/09 17:37:00 (permalink)
    why not jus do cashmans routine?
    #2
    nigemo
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    RE: My Routine 2003/12/09 17:55:50 (permalink)
    It is Cashmans routine, what I need to know is whether or not i'm doing the right sets and reps. Is it right to lift the same weight on on all four sets of an exercise or should you gradually get heavier?
    #3
    ice_mach
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    RE: My Routine 2003/12/09 18:02:51 (permalink)
    oh ok.tbh i dunno, hopefully the rest will be able to help ya.
    #4
    victor
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    RE: My Routine 2003/12/09 18:56:22 (permalink)
    hey bro,

    after your warmup sets Id do just TWO working sets
    #5
    Knighty
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    RE: My Routine 2003/12/09 20:21:45 (permalink)
    I wouldn't train abs every day mate - hard and heavy once a week with some weighted sit ups and weighted side bends.

    Personally there's too much volume for me and too much machine and cable stuff for my liking.
    How long have you been training?
    #6
    ice_mach
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    RE: My Routine 2003/12/09 22:11:48 (permalink)
    knighty-bro thats the cashman routine
    #7
    nigemo
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    RE: My Routine 2003/12/10 09:40:12 (permalink)
    Cheers for the response, any more opinions on how many work sets I should be doing?

    been training about two years, didnt see much development in my second year so I switched to Cashmans program. It just doesnt feel right doing four working sets, I feel my muscles fail before I have really used them. Also takes me about an hour and a half to complete the routine.

    Anyone know the best way to cut the program above down to a three day split, four days are getting the better of me. Would also like to add a day just for cardio, as its not ideal running after my weights is it?
    #8
    nigemo
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    RE: My Routine 2003/12/11 14:08:19 (permalink)
    Anyone?
    #9
    shreklikedave
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    RE: My Routine 2003/12/11 15:32:44 (permalink)
    day 1 chest shoulsers triceps, day 2 back biceps, day 3 legs.
    Have a look at ther frankie NY post, i would'nt follow it exactlybut its a good start point for you
    #10
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