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My Routine

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Tiger81
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2005/08/03 12:32:36 (permalink)
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My Routine

Mon - Back + biceps:
Lat pulldown
Bent over BB rows
Deadlifts
Seated rows CG
Ez bar curls
Cable curls/ Preachers


Wed - Chest + Triceps
Flat Bench Db presses
Incline Db presses
Flat bench Flyes
Dips
Db Pullovers
Pushdowns

Fri - Shoulders/delts
Seated Db presses
Lateral Raises
Shrugs
Rear delt raises

Thats it for now, I try and fit in legs on a Thurs/sat but rarely get time to and i would do:
Squats
Leg press
Calf raise
Leg extension

Dont have much time for legs at the moment though so mainly focus on upper body.
I think I need to do more work on my triceps and biceps is a bit of a sticking point atm so any suggestions for these would be great.

Thanks.
P

Knowledge is power...keep educating yourself!

Train smart - leave your ego at the door.
#1

6 Replies Related Threads

    tokar
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    RE: My Routine 2005/08/03 12:57:55 (permalink)
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    ORIGINAL: Patevo1

    Mon - Back + biceps:
    Lat pulldown
    Bent over BB rows
    Deadlifts
    Seated rows CG
    Ez bar curls
    Cable curls/ Preachers


    Wed - Chest + Triceps
    Flat Bench Db presses
    Incline Db presses
    Flat bench Flyes
    Dips
    Db Pullovers
    Pushdowns

    Fri - Shoulders/delts
    Seated Db presses
    Lateral Raises
    Shrugs
    Rear delt raises

    Thats it for now, I try and fit in legs on a Thurs/sat but rarely get time to and i would do:
    Squats
    Leg press
    Calf raise
    Leg extension

    Dont have much time for legs at the moment though so mainly focus on upper body.
    I think I need to do more work on my triceps and biceps is a bit of a sticking point atm so any suggestions for these would be great.

    Thanks.
    P



    "I don't have much time for legs" is bull****. If you've got time to devote an entire day's training to shoulders and traps (a bad idea anyway in my opinion), then you've got plenty of time to train your legs.

    Apart from that, I'd say you should ditch several exercises: one row and one curl; flyes and pullovers (neither particularly effective, especially pullovers IMO); lateral raises (pressing is enough work for the anterior and medial delt; posterior is covered by rear delt raises). For your biceps and triceps, try prioritizing them in your training day so they're not worn out by other movements.


    #2
    Tiger81
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    RE: My Routine 2005/08/03 13:21:32 (permalink)
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    ORIGINAL: tokar

    "I don't have much time for legs" is bull****. If you've got time to devote an entire day's training to shoulders and traps (a bad idea anyway in my opinion), then you've got plenty of time to train your legs.

    Apart from that, I'd say you should ditch several exercises: one row and one curl; flyes and pullovers (neither particularly effective, especially pullovers IMO); lateral raises (pressing is enough work for the anterior and medial delt; posterior is covered by rear delt raises). For your biceps and triceps, try prioritizing them in your training day so they're not worn out by other movements.


    Lol, your probably right - I just hate doing legs..

    So On back day i'll stick to 1 rowing excercise and 1 bicep curl ex. Are preachers still ok?

    Chest day - ditch the flyes right? and swap db pullovers for french press?

    On fri ill do shoulders and legs and ditch the lateral raise?? I get a nice burn off them thats why i do them straight after presses...

    L8a.

    Knowledge is power...keep educating yourself!

    Train smart - leave your ego at the door.
    #3
    trickassmark
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    RE: My Routine 2005/08/03 22:25:29 (permalink)
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    Don't skip legs man, it's pussy...

    Make sure you're going them hard. If I were you I would put the shoulders with chest and put legs by themselves. If your doing your legs hard enough, you won't be able to do shoulder's very well anyway.

    For your leg workout, I would replace leg press with SLDL.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #4
    Tiger81
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    RE: My Routine 2005/08/04 13:24:52 (permalink)
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    Thanks Trickass , I hear what your saying but where do i fit in triceps??

    L8a

    Knowledge is power...keep educating yourself!

    Train smart - leave your ego at the door.
    #5
    tokar
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    RE: My Routine 2005/08/04 13:30:13 (permalink)
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    So On back day i'll stick to 1 rowing excercise and 1 bicep curl ex. Are preachers still ok?


    Any curl exercise is fine. It won't make much difference which.

    Chest day - ditch the flyes right? and swap db pullovers for french press?


    Yes ditch the flyes and the pullovers. You don't need French presses as well, you've got dips and pressdowns for your triceps. French presses instead of pressdowns might be a good idea though.

    On fri ill do shoulders and legs and ditch the lateral raise?? I get a nice burn off them thats why i do them straight after presses...


    Yep. Burn means nothing. You can "get a burn" from carrying shopping.


    #6
    trickassmark
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    RE: My Routine 2005/08/05 00:31:31 (permalink)
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    Just do chest/shoulders/tris, back/bis, legs... u don't need to much isolation work for ur tri's they get worked well with chest.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #7
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