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Need help (routine)

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zeroice
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2004/02/25 00:01:11 (permalink)
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Need help (routine)

Hi there I really nee some advice on a routine, I would like to build some mass, I have been training for a couple months but with very little direction but plenty of enthusiasm. This routine I have just made up but I am sure there is many holes in it. If you would not mind having a look and setting me on the right path

Many thanks cade

Day 1
Chest
1. Bench press 4x6 reps
2. Incline Bench 4x6 reps
3. Dumbbell Fly’s 4x6 reps

Triceps
1. Dips 4x6 reps
2. Bent over triceps extensions 4x6 reps
3. Triceps extensions (Dumbbell) 4x6 reps

Abs
1. Kneeling crunches (Cable) 2x30 reps
2. Crunches Ab roller 2x30 reps
3. Side crunches Ab roller 2x30reps

Day 2
Back
1. Bent over rows 4x6 reps
2. Close grip pull downs 4x6
3. Leaver Seated Rows (cable) 4x6

Biceps
1. Incline Dumbbell curls (seated) 4x6 reps
2. EZ Barbell Curls 4x6 reps
3. 21’s 2 set

Forearms
1. Reveres Barbell curls 3x6 reps
2. Wrist curls, Barbell 2x30 reps
3. Reverse Wrist curls Barbell 2x30 reps

Day 3
Ice hockey 2hrs

Day 4
Shoulders
1. Lateral Raises (Cable) 3x6 reps
2. Seated Military press 3x6 reps
3. Rear Lateral Raises 3x6 reps

Abs
1. Kneeling crunches (Cable) 2x30 reps
2. Crunches Ab roller 2x30 reps
3. Side crunches Ab roller 2x30reps

Day 5
Quads
1. Full Squats 3x6 reps
2. Hammer machine 3x6 reps
3. Leg extensions 3x6 reps

Hams
1. Lying leg curls cable 3x6
2. Seated Leg curls leaver 3x6
3. Straight leg dead lift 3x6

Calves
1. Standing calve raisers 5x30
2. Reverse calve raises 5x30

Day 6
Ice hockey game day 1:30hr
If there is no hockey then good cardio HIT

Day 7 off
#1

7 Replies Related Threads

    symzie
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    RE: Need help (routine) 2004/02/25 10:27:00 (permalink)
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    3 exercises per bodypart is a lot, many think that just 1 or 2 exercises are enough for big muscles and 1 exercise for small muscles eg for chest do dips (+ bench), for biceps do curls.
    #2
    help2001
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    RE: Need help (routine) 2004/02/25 15:38:18 (permalink)
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    Day 1

    1. Bench press/Incline Bench/dumbell bench press 3x6 reps
    2. Dips 3x6 reps
    3. Militery press/dumbell OH press 3x6

    Day 2
    1. Deadlifts 4x1 progressively heavier singles
    2. Close grip pull downs 4x6 (/pullups or chins are better though)
    3. bent over rows with barbell or dumbells/shrugs 4x6
    4. farmers walk 1x roughly 20metres to failure

    Day 3
    Ice hockey 2hrs

    Day 4
    rest

    Day 5
    1. Full Squats 4x6 reps
    2. Over head squats 2x10
    3. Straight leg dead lift/Goodmorning/glute ham raise/hyper extension 3x6


    Day 6
    Ice hockey game day 1:30hr
    If there is no hockey then good cardio HIT

    Day 7 off



    thats what I would do. It will also help your sport. Make sure your form is good on the deeadlifts and the good mornings if you choose to do them
    #3
    zeroice
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    RE: Need help (routine) 2004/02/25 18:31:03 (permalink)
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    Thanks, clearly it would seem i am a little to enthusiastic,

    help2001 where you have included the slashes. i.e 1. Bench press/Incline Bench/dumbell bench press 3x6 reps, i am assuming that i am to take these as individual exercises??


    #4
    victor
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    RE: Need help (routine) 2004/02/25 18:52:38 (permalink)
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    yeh bro, the slashes means ANY one of the three, NOT all 3 !

    #5
    zeroice
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    RE: Need help (routine) 2004/02/28 00:38:02 (permalink)
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    cool, thanks

    It just seem so little,
    How long woudl one be in the gym for? Not long i woudl say
    What dose everyone else think of help2001's suggestions??
    #6
    help2001
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    RE: Need help (routine) 2004/03/01 11:41:05 (permalink)
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    You would only be doing the routine for about 45mins

    Just work hard and it should be good
    #7
    zeroice
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    RE: Need help (routine) 2004/03/01 18:38:11 (permalink)
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    Thanks help2001

    I will give it a bash for a few weeks and see what transpires, the only bummer at the moment is that I have pulled a muscle in my back from playing Ice-Hockey so I will be off the weighs for a while.

    DRAT
    #8
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