YB
BannerBanner

My routine, opinions please

Author
ArmaLite
Pro-Member
  • Total Posts : 1237
  • Reward points: 2364
  • Joined: 2005/05/23 23:26:42
  • Location: Manchester
  • Status: offline
2005/08/02 11:10:34 (permalink)
0

My routine, opinions please

Any advice on routine will be much apreciated, am following atm but will be starting journal using this and current bulking diet on saturday. Goals are a fairly clean bulk (hence cardio), will be approx 3500cals 275g protein while using this routine. So this routine is for lean mass.

Note: Can't squat, deadlift, or properly bench (only have smith machine) at my gym.

Thanks

SATURDAY – Chest & Tri
5min Warm-Up
DB Bench Press - 4 sets 6-8 reps
Weighted Dips (Tricep) - 4 sets 6-8 reps (last set to failure)
Incline DB Fly - 4 sets 6-8 reps (last set to failure)
Tricep Pushdowns - 3 sets 6-8 reps

SUNDAY – Back & Bi
5min Warm-Up
One Arm DB Rows - 4 sets 6-8 reps
Wide-Grip Chins - 4 sets 6-8 reps
DB Bicep curls - 3 sets 6-8 reps
DB Hammer curls - 3 sets 6-8 reps
Reverse Preacher Curl - 3 sets 6-8 reps
Lying Rows (machine) - 4 sets 6-8 reps

MONDAY - Rest & Cardio
15/20mins HIIT morning
30mins casual swimming afternoon/evening

TUESDAY – Delts & Traps
5min Warm-Up
Seated DB Military Press - 3 sets 6-8 reps
Lat Raises - 3 sets 6-8 reps (last set to failure)
DB Shoulder Shrugs - 5 sets 6-8 reps

WEDNESDAY - Rest & Cardio
15/20mins HIIT morning
30mins casual swimming afternoon/evening

THURSDAY - Legs & Abs
5min Warm-Up
Leg Press - 4 sets 6-8 reps
Calf Raises - 4 sets 8-10 reps (last set to failure)
Leg Curl - 4 sets 6-8 reps
Leg Extension - 4 sets 6-8 reps
Weighted Crunches - 4 sets 6-8 reps
DB Side Bends - 3 sets 6-8 reps

FRIDAY - Rest & Cardio
15/20mins HIIT morning
30mins casual swimming afternoon/evening



post edited by ArmaLite - 2005/08/02 11:33:49
#1

6 Replies Related Threads

    j28
    Olympian Member
    • Total Posts : 651
    • Reward points: 9378
    • Joined: 2005/06/14 09:49:26
    • Status: offline
    RE: My routine, opinions please 2005/08/02 11:19:08 (permalink)
    0
    Seems pretty good to me, with the right amount of sets/reps for your goals.

    Is it working well for you? If it is then don't change anything.

    Why can't you deadlift?
    #2
    skinnyjoe
    Olympian Member
    • Total Posts : 830
    • Reward points: 2532
    • Joined: 2005/02/28 21:56:20
    • Location: Croydon/Leamington
    • Status: offline
    RE: My routine, opinions please 2005/08/02 11:27:42 (permalink)
    0
    Why is reverse preacher curl on chest day? It is a forearm exercise similiar to hammer curls.
    #3
    ArmaLite
    Pro-Member
    • Total Posts : 1237
    • Reward points: 2364
    • Joined: 2005/05/23 23:26:42
    • Location: Manchester
    • Status: offline
    RE: My routine, opinions please 2005/08/02 11:33:15 (permalink)
    0
    was just going to mention that joe, it's going on back and bi day now.

    would doing deadlifts on smith machine work? no barbells in gym only DBs and machines

    #4
    ArmaLite
    Pro-Member
    • Total Posts : 1237
    • Reward points: 2364
    • Joined: 2005/05/23 23:26:42
    • Location: Manchester
    • Status: offline
    RE: My routine, opinions please 2005/08/02 11:35:26 (permalink)
    0
    was also thinking of doing narrow grip bench at the end of chest day or is just the tricep extensions and dips enough? plus they will be assisting chest in the others.

    Thanks
    #5
    ArmaLite
    Pro-Member
    • Total Posts : 1237
    • Reward points: 2364
    • Joined: 2005/05/23 23:26:42
    • Location: Manchester
    • Status: offline
    RE: My routine, opinions please 2005/08/03 13:51:26 (permalink)
    0
    bump to the couple of questions above

    also on back and bis would some 21s be ok at the end or is this not needed?

    these are the last questions for my journal soon!
    #6
    devient
    Olympian Member
    • Total Posts : 797
    • Reward points: 2486
    • Joined: 2005/03/23 18:21:04
    • Status: offline
    RE: My routine, opinions please 2005/08/03 14:47:55 (permalink)
    0
    would doing deadlifts on smith machine work? no barbells in gym only DBs and machines


    yes.
    you can also use DB's though

    was also thinking of doing narrow grip bench at the end of chest day or is just the tricep extensions and dips enough? plus they will be assisting chest in the others.



    the other 2 would be enough.
    personally, id dump the flys for incline presses.

    also on back and bis would some 21s be ok at the end or is this not needed?


    forget the 21's.
    #7
    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