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Need a change from this...

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SJL
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2011/03/26 12:17:46 (permalink)
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Need a change from this...

Followed for some time the workouts as shown but getting a bit stale and would like suggestions on something a bit different. Ive looked into full body etc in the past but never made it stick, i can train 6 times in 8 days (shift work)
 
Workout As follows;
Shoulders & Tris
DB press 3x10 or Military Press
DB Lateral raise 2x12
Cable Lateral raise 2x12
Bent over flyes 3x10 or rear flye mc
Tricep Push down
Lying Extensions
Overhead db extension
 
Legs
Squats (alt front/back each week) 4x10
Lunges 3x12
Leg extensions 3x10
Seated Ham curls 2x10
SLSL 2x10
Calf raises 3x12
 
Chest & Bis
Decline Bench 3x8-10
Incline Db bench 3x8-10
Seated chest press 3x10
Flat DB flyes 3x8-10
Db curls 3x10
BB curls 2x 10
 
Back
Pullovers 3 x10
Deadlifts 4x6-8
CG Pulldowns 2x10
Db rows 2x10
Wide grip low pulley row 2x10
 
thanks!
#1

4 Replies Related Threads

    SJL
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    Re:Need a change from this... 2011/03/28 21:45:49 (permalink)
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    Any input folks?
    #2
    Mitch1985
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    Re:Need a change from this... 2011/04/04 12:41:15 (permalink)
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    Hi,
     
    If you have the ability to stretch this over another day I think you would benefit, looks lke 4 days there so shoot for 5!
     
    On your chest day and shoulders day, do only those muscles. I can only imagine you feeling wrecked after doing shoulders so not putting 100% into triceps or vice versa, the same with your bi's and chest!
     
    I would try having a day for bi's and tri's (I know some may moan about doing same day). This not only makes your workouts shorter but should be more intense and pin pointed to that muscle group.
     
    Try some front raises on shoulder day too, one week do side laterals with cables and the other use db's, this will change it up a bit and I can't imagine you would do both if your killing your side laterals anyway. Ooo get some shrugs in aswell for the traps!  
     
    On chest day don't worry to much about decline bench, too many people do because this muscle can be stronger, maybe once a month, get some cable low pulleys and bring them up for your upper chest, not much weight needed here just a great pump in upper chest.
     
    When you do your biceps, really concentrate on the positive AND the negative moving only your forearms up and down keeping your elbows really still with great form and feel that pump. You will need to do at least 2 exercises for sets of 4x10-12. Don't worry if other idiots are lifting bigger weights because they won't be working their biceps!
     
    Back looks pretty good, try starting with db rows though as you'll need the energy for these and really feel the stretch when contracted at the top, whatever you do don't throw the weight up let your back pull it up to position! The only other thing maybe a little less weight on deadlift and concentrate on form and get 10-12 reps for 4 sets.
     
    Others may disagree but I think a few tweeks like this and you'll notice a difference!
     
    Good Luck!
    post edited by Mitch1985 - 2011/04/04 12:47:10
    #3
    SJL
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    Re:Need a change from this... 2011/04/04 13:41:28 (permalink)
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    Cheers for the input, i was thinking of a complete change really, hence new thread ive put up re Pendlay/Starr/Rippetoe
     
    The workout above was good, infact i made some very good progress having been stagnant for a while, its more or less the Dorian Yates blood and guts workout i think. used it for a good while now so need a change but also, ive followed splits for far too long, time for a different approach maybe....?
    #4
    Mitch1985
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    Re:Need a change from this... 2011/04/04 17:12:44 (permalink)
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    I dare say you did get good progress with this, maybe it is time for a change, I much prefer splitting over 5 days just remembering to switch it up a bit!
     
    Good luck anyway mate
    #5
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