YB
BannerBanner

My Workout Routine - Improvements?

Author
Antro
Universe Member
  • Total Posts : 285
  • Reward points: 7304
  • Joined: 2008/03/03 02:03:41
  • Status: offline
2008/05/17 00:11:21 (permalink)
0

My Workout Routine - Improvements?

My Goal is to add lean mass, definition & increase vascularity

Monday - Legs:

30 Min Run AM

Squats - 4 sets 8 to 12 reps
Seated Calf Raises - 4 sets 25 reps
Leg Presses - 4 sets 8 to 12 reps
Leg Extensions - 4 sets 25 reps
Leg Curls - 4 sets 25 reps


Tuesday - Chest:

Barbell Bench Press - 4 sets 8 to 12 reps
Incline Dumbbell Press - 4 sets 8 to 12 reps
Decline Barbell Press - 4 sets 8 to 12 reps
Pec Deck Flies - 4 sets 8 to 12 reps
Cable Crossovers - 8 sets 10 reps

Abs - Hip & Trunk Flexion
Hanging Leg Raises - 4 sets 10 reps
Rope Crunch - 4 sets 10 reps
Reverse Crunch - 4 sets 10 reps
Machine Crunch - Pyramid Sets to Fail

Wednesday - Back:

30 Min Skipping AM

Seated Rows - 4 sets 25 reps
Wide Grip Pull-Ups - 4 sets 6 to 8 reps
Deadlifts - 4 sets 6 to 8 reps
Lat Pull Downs - 4 sets 8 to 12 reps
Bent-Over Barbell Row - 4 sets 8 to 12 reps
Dumbbell Shrugs - 4 sets 8 to 10 reps


Thursday - Shoulders:

Barbell Upright Rows - 4 sets 12 to 15 reps
Dumbbell Press - 4 sets 8 to 12 reps
Lateral Raises - 4 sets 8 to 12 reps
Military Press - 4 sets 8 to 12 reps
Front Dumbbell Raises - 4 sets 8 to 12 reps
Leg Presses - 4 sets 25 reps

Abs - Trunk Rotation & Lateral Flexion
Side Bends - 4 sets 15 reps
Oblique Crunch - 4 sets 10 reps
Side Bends - 4 sets 15 reps
Oblique Crunch - 4 sets 10 reps


Friday - Biceps:

30 Min Run AM

EZ Bar Curls - 4 sets 8 to 12 reps
Incline Dumbbell Curls - 4 sets 8 to 12 reps
Preacher Curls - 4 sets 8 to 12 reps
Narrow Grip Barbell Curls - 4 sets 8 to 12 reps
Reverse Barbell Curls - 4 sets 8 to 12 reps
Seated Calf Raises - 4 sets 25 reps


Saturday - Triceps:

Dips - 4 sets 25 reps
Close-Grip Bench Press - 4 sets 8 to 12 reps
Reverse PullDowns - 4 sets 8 to 12 reps
Triceps Dumbbell Kickbacks - 4 sets 8 to 12 reps
Triceps Pushdowns - 4 sets 25 reps

Abs - Hip & Trunk Flexion
Hanging Knee Tucks - 4 sets 30 reps
Rope Crunch - 4 sets 10 reps
Reverse Crunch - 4 sets 10 reps
Machine Crunch - Pyramid Sets to Fail

Any advice, reps, sets, over training, under training, more compounds...... etc.... etc... all feedback welocme.

Thanks all

Eat Right,
Sleep Right,
Train Right,
Don't let anybody tell you different!
#1

3 Replies Related Threads

    Johnny Napalm
    Pro-Member
    • Total Posts : 3026
    • Reward points: 10146
    • Joined: 2006/01/27 20:59:56
    • Location: Bolton
    • Status: offline
    RE: My Workout Routine - Improvements? 2008/05/17 04:33:19 (permalink)
    0
    hi mate, a few suggestions from me,




    ORIGINAL: Antro

    My Goal is to add lean mass, definition & increase vascularity

    Monday - Legs:

    30 Min Run AM

    Squats - 4 sets 8 to 12 reps
    Seated Calf Raises - 4 sets 25 reps
    Leg Presses - 4 sets 8 to 12 reps
    Leg Extensions - 4 sets 25 reps (id drop these or at least decrease reps
    Leg Curls - 4 sets 25 reps( decrease the reps to 12)


    Tuesday - Chest:

    Barbell Bench Press - 4 sets 8 to 12 reps
    Incline Dumbbell Press - 4 sets 8 to 12 reps
    Decline Barbell Press - 4 sets 8 to 12 reps (drop these in favour of dips)
    Pec Deck Flies - 4 sets 8 to 12 reps
    Cable Crossovers - 8 sets 10 reps

    lose either flies or crossovers

    Abs - Hip & Trunk Flexion
    Hanging Leg Raises - 4 sets 10 reps
    Rope Crunch - 4 sets 10 reps
    Reverse Crunch - 4 sets 10 reps
    Machine Crunch - Pyramid Sets to Fail

    Wednesday - Back:

    30 Min Skipping AM

    Seated Rows - 4 sets 25 reps
    Wide Grip Pull-Ups - 4 sets 6 to 8 reps
    Deadlifts - 4 sets 6 to 8 reps
    Lat Pull Downs - 4 sets 8 to 12 reps ( drop these as you already have wide grip pull ups)
    Bent-Over Barbell Row - 4 sets 8 to 12 reps
    Dumbbell Shrugs - 4 sets 8 to 10 reps (lose these as your doing deads)


    Thursday - Shoulders:

    Barbell Upright Rows - 4 sets 12 to 15 reps
    Dumbbell Press - 4 sets 8 to 12 reps
    Lateral Raises - 4 sets 8 to 12 reps
    Military Press - 4 sets 8 to 12 reps
    Front Dumbbell Raises - 4 sets 8 to 12 reps
    Leg Presses - 4 sets 25 reps(not sure why you have these here?? either way lose them)

    also, lose either db press military press, either one is fine

    Abs - Trunk Rotation & Lateral Flexion
    Side Bends - 4 sets 15 reps
    Oblique Crunch - 4 sets 10 reps
    Side Bends - 4 sets 15 reps
    Oblique Crunch - 4 sets 10 reps


    Friday - Biceps:

    30 Min Run AM

    EZ Bar Curls - 4 sets 8 to 12 reps
    Incline Dumbbell Curls - 4 sets 8 to 12 reps
    Preacher Curls - 4 sets 8 to 12 reps
    Narrow Grip Barbell Curls - 4 sets 8 to 12 reps
    Reverse Barbell Curls - 4 sets 8 to 12 reps
    Seated Calf Raises - 4 sets 25 reps(not sure why you have these in your bicep workout??)

    far too much volume, pick three of your favourites


    Saturday - Triceps:

    Dips - 4 sets 25 reps (save these for chest day)
    Close-Grip Bench Press - 4 sets 8 to 12 reps
    Reverse PullDowns - 4 sets 8 to 12 reps
    Triceps Dumbbell Kickbacks - 4 sets 8 to 12 reps (these are crap mate lose them)
    Triceps Pushdowns - 4 sets 25 reps (drop the reps)

    Abs - Hip & Trunk Flexion
    Hanging Knee Tucks - 4 sets 30 reps
    Rope Crunch - 4 sets 10 reps
    Reverse Crunch - 4 sets 10 reps
    Machine Crunch - Pyramid Sets to Fail

    Any advice, reps, sets, over training, under training, more compounds...... etc.... etc... all feedback welocme.

    Thanks all


    i wont comment on the ab work as its not really my bag, hope this helps
    post edited by johnnyp - 2008/05/17 04:40:37
    #2
    fun meter
    Pro-Member
    • Total Posts : 2626
    • Reward points: 4229
    • Joined: 2007/08/21 23:34:04
    • Location: Kent
    • Status: offline
    RE: My Workout Routine - Improvements? 2008/05/17 10:12:07 (permalink)
    0
    Your stats would help, i.e. how long you've been trained, weight, height etc...

    From first glance, I'd probably cut each workout in half, as it is very high volume.
    #3
    Crunch
    Pro-Member
    • Total Posts : 1539
    • Reward points: 5568
    • Joined: 2006/10/23 16:58:59
    • Location: Stoke on trent
    • Status: offline
    RE: My Workout Routine - Improvements? 2008/05/17 12:32:35 (permalink)
    0
    Id agree with jonnyp
    #4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5