YB
BannerBanner

New 12 week routine = Advice and comments please

Author
CoVetous
Pro-Member
  • Total Posts : 1170
  • Reward points: 2844
  • Joined: 2004/09/25 02:16:05
  • Location: USA (Houston, Texas)
  • Status: offline
2006/07/13 08:23:28 (permalink)
0

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
Tuesday - Chest and tri
Wednesday- rest'
Thursday- legs/abs
Friday rest
Saturday - rest
Sunday - rest[
All days begin with a compound lift ie bench/ deadlift/ squat

Monday – Chest and Triceps - 48reps
• Flat BB Bench 1x8, 1x6, 1x4, 1x2 increasing weight.
• Flies 3x8
• Skull Crusher 3x8 or CG bench like flat bench
Tuesday – Biceps - 58reps
• BB Preacher Curl 3x8
• DB Hammer Curl 3x5
• DB Concentration Curl 3x5
Wednesday – Rest.
Thursday – Back and Grip work - 54reps or 50 reps depending on drop set use.
• Dead lift 3x8
• DB Row 3x8
• Pull downs 3x8 or drop set like bench
• Shrugs 3x10 increasing weight each set
Friday – Shoulders - 96reps
• Military Press 3x8
• Upright Row 3x8
• Rear deltoid row 3x8
• Front lateral raise 3x8
Saturday – Legs and Abs - 58reps
• Leg press 3x10 increasing weight
• Strait leg dead lift 3x8 increasing weight or Good Mornings 3x8 increasing weight
• Calf work until 1x10 until failure
• Ball crunch 3x8
• Hanging leg lift 3x8
Sunday – 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
#1

8 Replies Related Threads

    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/13 09:04:30 (permalink)
    0
    Dont you think its a bit unbalanced? Might give you some shoulder probs
    #2
    CoVetous
    Pro-Member
    • Total Posts : 1170
    • Reward points: 2844
    • Joined: 2004/09/25 02:16:05
    • Location: USA (Houston, Texas)
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/13 09:40:09 (permalink)
    0

    ORIGINAL: ice_mach

    Dont you think its a bit unbalanced? Might give you some shoulder probs

    Whats wrong with the shoulders? Please elaborate.
    And where is the balance issue.
    I have another week to refine the routine.

    Military press - anterior deltoid
    Upright row - Lateral Deltoid
    Rear delt row - Posterior deltoid
    Front lateral raise -Supraspinatus
    #3
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/13 10:17:28 (permalink)
    0
    Shoulder issue and balance issue- You have 96 reps in total for shoulders but 48 reps for back and 44 for chest and then you have 54 reps for biceps and 24 for triceps.

    IMO the order of what gets the most reps should go like this going from the most down to least

    Back- Most reps
    Chest
    Triceps
    Biceps
    Shoulders- least reps
    #4
    Killer_Instinct
    Universe Member
    • Total Posts : 283
    • Reward points: 1532
    • Joined: 2006/07/13 00:21:05
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/14 04:00:15 (permalink)
    0
    CoVetous

    Always good to see someone training there grip, just remember though if you're trianing your grip, its always good to add some finger extentions to balance the grip work.

    With regard to shoulders, personally id say drop the the upright row, fron lat raise, and military press, the 1st 2 are shoulder reckers, and id adivse if you want to use them, inulde the L-fly into you're routine, to help protect you're roator cuff, i'd use the 1 arm row+shoulder press, which will hit all 3 heads, work on getting stronger and you're get bigger all other, but know doubt you no that!
    #5
    CoVetous
    Pro-Member
    • Total Posts : 1170
    • Reward points: 2844
    • Joined: 2004/09/25 02:16:05
    • Location: USA (Houston, Texas)
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/14 07:29:43 (permalink)
    0

    ORIGINAL: ice_mach

    Shoulder issue and balance issue- You have 96 reps in total for shoulders but 48 reps for back and 44 for chest and then you have 54 reps for biceps and 24 for triceps.

    IMO the order of what gets the most reps should go like this going from the most down to least

    Back- Most reps
    Chest
    Triceps
    Biceps
    Shoulders- least reps


    I was thinking that the bench will hit my triceps just as much as chest giving them an even count of 44 reps each. Am I not correct in this?

    I adjusted my shoulders to be hit harder because they are the weakest point of my body. I don’t feel they have developed equally to the rest of my body. This is mostly my own fault as I quit doing military press after a shoulder injury. I had a complete dislocation of my left shoulder; I also blew out my left knee. There is a noticeable difference in size and both are lacking. A key IMO to having what people see as large arms is having large shoulders. Perhaps I should remove Front lateral raise as it does cause some shoulder discomfort. Almost a grinding sensation. I could also rotate between concentrating curls and hammer curls if the bicep training is would be sufficient. I have edited my post to contain my rep count unless I made a mistake. Feel free to correct me if im wrong.

    Also please comment on your feelings on drop sets where I increase my weight while decreasing repetitions. It should also be noted that Bench press is my most important lift. Im very proud of my bench development and would quickly abandon any routine that would hinder my development. I eagerly await comments and suggestions.

    CoV
    #6
    CoVetous
    Pro-Member
    • Total Posts : 1170
    • Reward points: 2844
    • Joined: 2004/09/25 02:16:05
    • Location: USA (Houston, Texas)
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/14 07:39:17 (permalink)
    0

    ORIGINAL: Killer_Instinct

    CoVetous

    Always good to see someone training there grip, just remember though if you're trianing your grip, its always good to add some finger extentions to balance the grip work.


    What are finger extensions ? - video or picture
    Also are L Fly's where you lay on your side and raise your arm up rotating at the shoulder forming a L at the torso and arm?
    #7
    ice_mach
    Pro-Member
    • Total Posts : 5757
    • Reward points: 3672
    • Joined: 2003/08/08 23:12:01
    • Location: Originally- London, study- Colchester, Hols- Dubai
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/14 12:00:44 (permalink)
    0
    ORIGINAL: CoVetous


    ORIGINAL: ice_mach

    Shoulder issue and balance issue- You have 96 reps in total for shoulders but 48 reps for back and 44 for chest and then you have 54 reps for biceps and 24 for triceps.

    IMO the order of what gets the most reps should go like this going from the most down to least

    Back- Most reps
    Chest
    Triceps
    Biceps
    Shoulders- least reps


    I was thinking that the bench will hit my triceps just as much as chest giving them an even count of 44 reps each. Am I not correct in this?

    I adjusted my shoulders to be hit harder because they are the weakest point of my body. I don’t feel they have developed equally to the rest of my body. This is mostly my own fault as I quit doing military press after a shoulder injury. I had a complete dislocation of my left shoulder; I also blew out my left knee. There is a noticeable difference in size and both are lacking. A key IMO to having what people see as large arms is having large shoulders. Perhaps I should remove Front lateral raise as it does cause some shoulder discomfort. Almost a grinding sensation. I could also rotate between concentrating curls and hammer curls if the bicep training is would be sufficient. I have edited my post to contain my rep count unless I made a mistake. Feel free to correct me if im wrong.

    Also please comment on your feelings on drop sets where I increase my weight while decreasing repetitions. It should also be noted that Bench press is my most important lift. Im very proud of my bench development and would quickly abandon any routine that would hinder my development. I eagerly await comments and suggestions.

    CoV



    1) Yes but in the same sense you still have more reps for biceps as rows and pulldowns work your biceps, triceps make 2/3 of your arm, it only makes sense to work them more.

    2)If you blew your shoulder, then doing upright rows and lateral raises are one of the most inconduicive things you can do. Do lots of rows external rotations, L-Fly's, poor mans shoulder horns after every workout.

    3)Me and bench dont get along, and for my goals at present having a good bench isnt an issue, but one thing I found for myself when I did use bench was that doing more bench helped in raising my bench press was doing bench press more often, with some westside barbell principles added in, doing them once a week did fuk all for me.
    #8
    CoVetous
    Pro-Member
    • Total Posts : 1170
    • Reward points: 2844
    • Joined: 2004/09/25 02:16:05
    • Location: USA (Houston, Texas)
    • Status: offline
    RE: New 12 week routine = Advice and comments please 2006/07/15 07:47:18 (permalink)
    0
    thanks bro. I will adjust the routine and we will see wut happens in the weeks to come.
    #9
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5