New 12 week routine = Advice and comments please
Okay i have been on a basic 5x5 Routine for a long time. Because i have more free time, im looking to try something new.
My old routine was simple.
Monday- back and bis Monday â€“ Chest and Triceps
Tuesday - Chest and tri
Saturday - rest
Sunday - rest[
All days begin with a compound lift ie bench/ deadlift/ squat
â€¢ Flat BB Bench 1x8, 1x6, 1x4, 1x2 increasing weight.
â€¢ Flies 3x8
â€¢ Skull Crusher 3x8 or CG bench like flat bench Tuesday â€“ Biceps
â€¢ BB Preacher Curl 3x8
â€¢ DB Hammer Curl 3x5
â€¢ DB Concentration Curl 3x5 Wednesday â€“ Rest. Thursday â€“ Back and Grip work - 54reps or 50 reps depending on drop set use.
â€¢ Dead lift 3x8
â€¢ DB Row 3x8
â€¢ Pull downs 3x8 or drop set like bench
â€¢ Shrugs 3x10 increasing weight each set Friday â€“ Shoulders
â€¢ Military Press 3x8
â€¢ Upright Row 3x8
â€¢ Rear deltoid row 3x8
â€¢ Front lateral raise 3x8 Saturday â€“ Legs and Abs
â€¢ Leg press 3x10 increasing weight
â€¢ Strait leg dead lift 3x8 increasing weight or Good Mornings 3x8 increasing weight
â€¢ Calf work until 1x10 until failure
â€¢ Ball crunch 3x8
â€¢ Hanging leg lift 3x8 Sunday â€“ Rest
Im also looking to add cardio in 3-4 days a week. On leg day this is no deal. Im thinking of doing cardio Monday, Tuesday, Thursday
A few things im worring about are. - Overtraining.
- CNS recovery.
- Are Drop sets better than sticking with one weight?
My diets good, so no worries there. And when im not in the gym, im sitting on my ass. Cardio will be under 45minutes. GOAL
Gain muscle mass obviously while adding extra focus to specific muscles. I am currently using cardio to control weight with the hope of losing excess fat. I wont be spending more than an hour in the gym.
post edited by CoVetous - 2006/07/14 07:24:06