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My routine please critique..

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maxlew
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2004/01/23 22:00:14 (permalink)
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My routine please critique..

Just developed this routine to use in school gym, before anyone gets too critical the school gym isnt the best in the world and does not posses some equiptment..

Mon- Chest/Triceps/Abs
Tues- Biceps/Shoulders/Back
Wed- Rest
Thurs- Chest/Triceps/Abs
Fri- Biceps/Shoulders
Sat- Rest
Sun- Rest


Monday- Chest
Bench Press 3*6
Inclined Dumbell Benchpress 3*6
Dumbell Flys 3*6
Triceps
Close Grip Bench press 3*6
Kickback 3*6
One Arm Overhead Triceps Extension3*6


Tues- Shoulders
Seated Dumbell Shoulder Press 3*6
Upright Row 3*6 3*40kg till failure - 30kg- till failure - 20Kg till failure

Biceps
Incline Dumbell Curl 3*6
Barbell Curl Drop set 3*40kg till failure - 30kg- till failure - 20Kg till failure

Back
Seated Cable Row 3*6
Reverse Grip Lat Pull-Down 3*6
Behind the neck lat pulldown 3*6


Wed- Rest


Thurs- Chest
Bench Press 3*6
Inclined Dumbell Benchpress 3*6
Dumbell Flys 3*6
Triceps
Close Grip Bench press 3*6
Kickback 3*6
One Arm Overhead Triceps Extension3*6

Fri- Shoulders
Seated Dumbell Shoulder Press 3*6
Upright Row 3*6 3*40kg till failure - 30kg- till failure - 20Kg till failure

Biceps
Incline Dumbell Curl 3*6
Barbell Curl Drop set 3*40kg till failure - 30kg- till failure - 20Kg till failure


Thanks in advance
Max
#1

39 Replies Related Threads

    Raptor
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    RE: My routine please critique.. 2004/01/23 22:06:51 (permalink)
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    what equipment does the gym have?
    #2
    maxlew
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    RE: My routine please critique.. 2004/01/23 22:15:15 (permalink)
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    sorry posted it before i finished wirting it all out... Edited it now, so it is correct... Sorry about that...
    #3
    PikeKing
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    RE: My routine please critique.. 2004/01/23 22:20:25 (permalink)
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    Thats shocking to be honest mate. You are training your shoulders and triceps 4 times per week.
    You have no back work so you wont get any substantial biceps growth. No legs either which is bad.

    Looking at the exercises you have posted in your chest day you should be able to follow a routine like this.

    Back + Biceps
    Deadlift 3x8
    (if you have a pulldown machine or a pullup bar put 2-3 sets here)
    One Arm Row 3x8
    Barbell Curls 3x8

    Chest, Shoulders, Triceps
    Bench Press 3x8
    Incline Dumbbell Press 3x8
    Standing Dumbbell Shoulder Press 3x8
    Close Grip Bench Press 3x8

    Legs + Abs
    Squats 3x8 (you'll be ok doing this until it gets heavy)
    Lunges 3x8 (if you cant get the weight in position for squats)
    Stiff Leg Deadlift 3x8
    Side Bends 2x8
    Weighted Crunches 2x8
    #4
    maxlew
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    RE: My routine please critique.. 2004/01/23 22:25:51 (permalink)
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    I should have added that as we got to a specialist rugby school and train intensivly mon, tues, wed I feel that my legs get ample work through hill sprints, scrumaging,running, correct me if i'm wrong...
    #5
    PikeKing
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    RE: My routine please critique.. 2004/01/23 22:28:25 (permalink)
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    you still to train your legs, most important training day, even more so playing rugby
    #6
    maxlew
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    RE: My routine please critique.. 2004/01/23 22:39:32 (permalink)
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    How does Close Grip Bench Press 3x8 work legs or abs ??
    #7
    PikeKing
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    RE: My routine please critique.. 2004/01/23 22:43:12 (permalink)
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    very good question, i dont know how that ended up there! of course its meant to be on the chest day!
    #8
    maxlew
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    RE: My routine please critique.. 2004/01/23 22:47:32 (permalink)
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    dont you think your suggested routine is lacking in the tricep department
    #9
    PikeKing
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    RE: My routine please critique.. 2004/01/23 23:02:14 (permalink)
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    12 sets involving the triceps is lacking?
    #10
    maxlew
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    RE: My routine please critique.. 2004/01/23 23:19:28 (permalink)
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    Ok, I see what you are saying about the over training and the lack of leg exercises but I do feel that your suggested routine may be a little on the easy side..
    So i was thinking about something like the following..
    Monday- Chest
    Bench Press 3*6
    Inclined Dumbell Benchpress 3*6
    Dumbell Flys 3*6

    Tues- Shoulders
    Seated Dumbell Shoulder Press 3*6
    Upright Row 3*6 3*40kg till failure - 30kg- till failure - 20Kg till failure

    Wed- Legs
    Squats-3*6
    Single Leg Squats- 3*6
    Stiff Leg Deadlift 3x8

    Thurs- Back/Biceps
    Deadlift 3x6
    Incline Dumbell Curl 3*6
    Seated Cable Row 3*6
    Reverse Grip Lat Pull-Down 3*6
    Behind the neck lat pulldown 3*6

    Fri- Triceps
    Close Grip Bench press 3*6
    Kickback 3*6
    One Arm Overhead Triceps Extension3*6

    What are your views on these ammendments?

    #11
    PikeKing
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    RE: My routine please critique.. 2004/01/23 23:28:05 (permalink)
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    ok now you are back to training your triceps 3 times a week and your shoulders 3 times per week, not to mention that your you are training your shoulders the day after your chest. With the amount of stress your body is under from sport get ready for an injury is all I can say.

    If you find the routine I outlined easy then you have to use more weight. Anyway who says you have to leave the gym feel wasted? You dont, for you its even more important that you dont.

    TRAIN DONT DRAIN!

    You need to say to yourself 'Do i want a routine to make me better at rugby or make me look better?'

    Well whichever you choose your outlined routine wont cut it.

    If you want a rugby routine my outlined one can be tweaked slightly to make it much better. As you're at a rugby school I would of thought a rugby routine would be what you need!?
    #12
    Bo
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    RE: My routine please critique.. 2004/01/24 00:07:18 (permalink)
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    Listen to PikeKing, he's got the right idea. If you train hard enough, there is no way that this routine is too easy. Do squats!!! I myself play university soccer 4 times/week but I still do squats to keep my legs strong. That exercise combined with Power Cleans will give you explosiveness and power that you simply can't get from normal hill sprints or running.
    #13
    shreklikedave
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    RE: My routine please critique.. 2004/01/24 10:43:36 (permalink)
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    Whats you position, for rugby all you really need are deads, squats, clean and press. Maybe some bench and some rows thrown in.

    Do a routine involving these twice per week and that will give you all you need.

    As you already said you train alot so you do not want to be doing loads of weights days, just these two days will give all the funcional strength you need for rugby
    #14
    s man
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    RE: My routine please critique.. 2004/01/25 23:45:46 (permalink)
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    I think pike kings routine for you is perfect.
    #15
    Raptor
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    RE: My routine please critique.. 2004/01/26 14:18:53 (permalink)
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    PikeKings routine is good. If its to easy your not putting the effort in, simple as that mate.
    #16
    shreklikedave
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    RE: My routine please critique.. 2004/01/26 17:22:00 (permalink)
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    Day 1) Deads, clean and press, Barbell rows.

    Day 2) Squats, bench press, crunches.

    5x5 on all, this is all you need for rugby mate, trust me
    #17
    PikeKing
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    RE: My routine please critique.. 2004/01/26 20:37:11 (permalink)
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    you need some rotational work in there, all multiplanar leg work as rugby is not running straight forward.

    Planning a rugby routine is actually pretty complex as with any sport, i'm not going to get any more involved though as if i dont do the whole thing it'll anoy me and i'm not doing it for free lol, its my job. Try to think about the different things you are going to be doing on the field, you need to work other stuff now just strength.
    #18
    shreklikedave
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    RE: My routine please critique.. 2004/01/26 21:06:21 (permalink)
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    For someone his level i would just conc on the basics, the rotational stuff would come from the training, playing etc.

    It would be interesting to know what postition he is, i'm guessing from some of the previous posts that he is a forward.

    I used to play prop, ohny wilkinson doesnt know what he is missing!! lol
    #19
    PikeKing
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    RE: My routine please critique.. 2004/01/26 21:11:54 (permalink)
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    yeah i agree shrek, i played in the backs for one game and it was boring, forwards rule!
    #20
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