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Need help with routine

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Alex
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2004/01/17 22:53:05 (permalink)

Need help with routine

Monday: Chest/Tri's
Flat Bench 3x8
Incline Bench 3x8
Weighted Dips 3x6
Close grip Bench 3x8
Skullcrushers 3x6
Tricep Pushdowns 3x8 (I know you guys dont like them, but I havent done them in a while, and I like how they finish off my workout)

Tuesday: Legs
Squat 4x6
Leg press 3x8
Stiff Legged Deads 4x6
Leg Curls 3x8

Wednesday: Off

Thursday: Back/Bi's
Deadlifts 3x8
Wide Grip Pullups(Weighted) 2x8
Close grip chins(Weighted) 2x8
One arm DB Row 3x8
Barbell Curls 3x8
Hammer Curls 2x6

Friday: Shoulders
Military Press 3x8
Shoulder Press 3x8
Barbell Shrugs 3x8

Ok before you guys say anything. I was doing 5 sets of 5 reps before for bench press, but it got old and stale after a while; so now i'm going to add some reps for a while, and do 8. I was also doing 5x5 for deads, but now i'm doing 4x6, just add a few more reps. I feel like this is a great workout, critique it.
#1

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    PikeKing
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    RE: Need help with routine 2004/01/17 23:16:46 (permalink)
    Biggest problem I have with this program is that you have a pretty serious leg workout on tuesday and then you are deadlifting on thursday.

    I would lose the leg press and the curls, insert lunges.

    Chest day on the whole looks ok, if you want to keep the pushdowns lose the skullcrushers.

    Back Day looks fine to me.

    Shoulder day!? Horrible Horrible Horrible, lose it completely. Shrugs the day after deadlifts? Six sets of shoulder presses. Put shoulders on the chest day where they belong, if you have to drop an exercise, SO BE IT!
    #2
    ross20
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    RE: Need help with routine 2004/01/17 23:18:17 (permalink)
    thinnk you may be overtraining your shoulders a bit, think that they'll grow sufficiently from the mon tue thrus split.there is a large volume in this routine. i have adopted a lower inensity routine and it has worked well.depends on what your want out of your routine?
    #3
    Raptor
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    RE: Need help with routine 2004/01/18 13:29:17 (permalink)
    far to much volume for triceps and your legs will never recover in time for deadlifts.
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    Alex
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    RE: Need help with routine 2004/01/18 21:08:20 (permalink)
    I have made a few changes. Let me know what you think.

    Monday: Chest/Shoulders/Tri's
    Flat Bench 4x6
    Incline Bench 3x8
    Weighted Dips 3x8
    Military Press 3x8
    Barbell Shrugs 3x8
    Close Grip Bench 3x8
    Skullcrushers 3x8

    Tuesday: Off

    Wednesday: Legs
    Squat 4x6
    Leg Press 3x8
    Stiff Legged Deads 3x8
    Leg Curls 3x8

    Thursday: Off

    Friday: Back/Bi's
    Deadlifts 4x6
    Wide Grip Pullups(weighted) 2x8
    Close grip Chins(weighted) 2x8
    One arm DB row 3x8
    Barbell Curls 3x8
    Hammer curls 3x6

    #5
    Raptor
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    RE: Need help with routine 2004/01/18 21:58:40 (permalink)
    still to much.
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    PJH20
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    RE: Need help with routine 2004/01/18 22:09:59 (permalink)
    Yeah you seem to be battering your ttricpes with lots of sets. Concentrate more on the bigger compound movements and you will find you have less energy to waste on endless sets of exercises. I seriously believe compound movements pack the mass on best.
    #7
    Alex
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    RE: Need help with routine 2004/01/18 22:42:27 (permalink)
    You said its still too much, but right now i'm only doing 6 direct sets for triceps. I understand they get work from everything else but I dont understand how I am overworking them so much. You also talked about more compound movements, but my routine is filled. So I would appreciate it if you could tell me what to do for triceps and anything else that would help me.
    #8
    Genon
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    RE: Need help with routine 2004/01/19 04:20:29 (permalink)
    Your routine is filled because your doing what many begginers do, focusing on isolation movements loike skullcrushers and curls.

    Monday: Chest/Shoulders/Tri's
    Flat Bench 4x6
    Weighted Dips 3x8
    Military Press 3x8
    Close Grip Bench 3x8

    Tuesday: Off

    Wednesday: Legs
    Squat 4x6
    Stiff Legged Deads 3x8
    Leg Curls 3x8

    Thursday: Off

    Friday: Back/Bi's
    Deadlifts 4x6
    Wide Grip Pullups(weighted) 2x8
    One arm DB row 3x8
    Barbell Curls 3x8

    There... Wide grip pullups is generally the same mouvement as a curl except it is compound. Your biceps are so small, you really expected them to grow when your hitting them with 6 direct sets and 9 indirect sets? No way... 3 direct sets and the rest indirect is good. There's no need for leg press... You already have 3 good leg movements, leg press is only wasting your time and rsiking overtraining. Again, on chest/shoulders/triceps day you intend your tris to go when hitting them with 13 sets indirect and 6 direct sets. For triceps to grow you need maybe 13 indirect sets TOTAL. You don't need to hit tris directly for them to grow, but if you wanht to you can just don't overdo it. Also, why the shrugs? They don't work shoulders they work traps... And traps are already worked on back day by deadlifts, so again your waisting your time. Also remember to work abs once a week on one of your rest days. Try 3x10 weighted situps, 3x10 leg raises, 3x8 side bends. That works fine... Don't add stuff to this routine either, it's perfect as it is.
    #9
    ross20
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    RE: Need help with routine 2004/01/20 10:38:14 (permalink)
    Looks like a good program genon.alex you could even drop the db row and weighted dips if you trained t the max on the other exercises,i only do three different exercises per session and im knackered by the time i leave the gym.i know what ull think though,not enough!really if you train hard enough,ull be shattered by the time you leave the gym!
    #10
    Genon
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    RE: Need help with routine 2004/01/20 16:44:55 (permalink)
    Ya he could... Usually when I'm doing lighter weights like 3x8 for example I try to do 4 exercises... Sometimes 1 isolation though. 3 would be fine to though... Theres nutin wrong with that.
    #11
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