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New Routine : HELP

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lethal_2005
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2007/06/17 21:02:50 (permalink)
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New Routine : HELP

Hi.
After a coming back from back injury and being sick, I have made a new routine. Im in the process of sorting my diet out, going on a cut.

I have been told to stay away from DEADS & SQUATS (which I used). I have been back to the gym twice this week doing a few light weights just to get into the jist of things again, I will be using lighter weights and building up slowly when I feel comfortable.

Please if u have any suggestions, dont hesitate to post them. Thanks alot



Monday - Back & Legs 1
1)Lat pull down: 4 x 6 - 8 reps
2)Cable rows : 4 x 6 - 8 reps
3)Thinking of Hyper Extensions : 4 x 6 - 8 reps
4)Lever leg extensions : 5 x 6 - 8 reps
http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
5)Lever lying leg curls: 5 x 6 - 8 reps http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html

Tuesday - Chest
1)Flat bench : 3 x 6 - 8 reps
2)DB Flat press : 4 x 6 - 8 reps
3)Incline smith press: 3 x 6 - 8 reps
4)Flyes: 2 x 12 - 16 reps

Wednesday - Shoulders & Legs 2
1)Standing calf raises (smith machine) : 4 x 20 - 30 reps
2)DB Shoulder press : 4 x 6 - 8 reps
3)BB upright rows : 3 x 6 - 8 reps
4)DB Lying rear delt row: 3 x 6 - 8
5)BB Shrugs : 4 x 6 - 8 reps

Friday - Bi’s & Tri’s & Forearms
1) Skull crushers: 3 x 6 - 8 reps
2) Triceps pushdowns: 3 x 6 - 8 reps
3) Overhead dumbbell extension: 3 x 10 reps
4) Ez Curls seat / Standing BB curl : 3 x 6 - 8 reps
5) Alternate Hammer DB curls: 3 x 6 - 8 reps
6) Concentration curls: 3 x 10 reps (Do I need these in here)
7) Wrist Flexor Curl 3 x 6 reps
8)Wrist Extensor Curl 3 x 6 reps

I have based this arm day on the article on this forum.
#1

8 Replies Related Threads

    lethal_2005
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    RE: New Routine : HELP 2007/06/20 21:06:06 (permalink)
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    anyone?

    #2
    britlifter
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    RE: New Routine : HELP 2007/06/20 23:21:21 (permalink)
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    I personaly dont like it. Why have you been told to avoid deads and squats?
    #3
    lethal_2005
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    RE: New Routine : HELP 2007/06/21 17:13:34 (permalink)
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    pressure on back brit lifter, alot guys in my gym have told me to stay off them or do them very light and build as my form is not very good on them, i agree with them. is the routine okay though, i like it lol, but please give ur suggestions.
    #4
    john_cappa
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    RE: New Routine : HELP 2007/06/21 18:31:06 (permalink)
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    ORIGINAL: lethal_2005

    Hi.
    After a coming back from back injury and being sick, I have made a new routine. Im in the process of sorting my diet out, going on a cut.

    I have been told to stay away from DEADS & SQUATS (which I used). I have been back to the gym twice this week doing a few light weights just to get into the jist of things again, I will be using lighter weights and building up slowly when I feel comfortable.

    Please if u have any suggestions, dont hesitate to post them. Thanks alot



    Monday - Back & Legs 1
    1)Lat pull down: 4 x 6 - 8 reps chins would be better if able
    2)Cable rows : 4 x 6 - 8 reps
    3)Thinking of Hyper Extensions : 4 x 6 - 8 reps
    4)Lever leg extensions : 5 x 6 - 8 reps
    http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
    5)Lever lying leg curls: 5 x 6 - 8 reps http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html

    Tuesday - Chest
    1)Flat bench : 3 x 6 - 8 reps
    2)DB Flat press : 4 x 6 - 8 reps Do this on incline
    3)Incline smith press: 3 x 6 - 8 reps Not needed or if you want third movement do chest dips
    4)Flyes: 2 x 12 - 16 reps

    Wednesday - Shoulders & Legs 2
    1)Standing calf raises (smith machine) : 4 x 20 - 30 reps
    2)DB Shoulder press : 4 x 6 - 8 reps
    3)BB upright rows : 3 x 6 - 8 reps
    4)DB Lying rear delt row: 3 x 6 - 8
    5)BB Shrugs : 4 x 6 - 8 reps

    Friday - Bi’s & Tri’s & Forearms
    1) Skull crushers: 3 x 6 - 8 reps
    2) Triceps pushdowns: 3 x 6 - 8 reps drop
    3) Overhead dumbbell extension: 3 x 10 reps
    4) Ez Curls seat / Standing BB curl : 3 x 6 - 8 reps
    5) Alternate Hammer DB curls: 3 x 6 - 8 reps
    6) Concentration curls: 3 x 10 reps (Do I need these in here) drop
    7) Wrist Flexor Curl 3 x 6 reps drop
    8)Wrist Extensor Curl 3 x 6 reps drop

    I have based this arm day on the article on this forum.

    where are the dips for tricep
    pull ups for bicep??






    there is a few inprovements IMO, room for plenty more
    #5
    danchubbz
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    RE: New Routine : HELP 2007/06/22 13:04:10 (permalink)
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    I wouldn't put back and legs together, IMO the 2 biggest muscle groups.

    Try Legs and biceps and Back and triceps maybe
    #6
    lethal_2005
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    RE: New Routine : HELP 2007/06/24 15:05:04 (permalink)
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    re-edited with ur suggestions taken on board, just a few more things left to clear up:
    thanks guys


    Monday - Back & Calves
    1)Lat pull down: 4 x 6 - 8 reps (building up until I can do chins)
    2)Cable rows : 4 x 6 - 8 reps
    3)Hyper Extensions : 4 x 6 - 8 reps
    4)Standing calf raises (smith machine) : 4 x 20 - 30 reps


    Tuesday - Chest

    1)Flat bench : 4 x 6 - 8 reps
    2)DB Incline press : 4 x 6 - 8 reps
    3) Chest dips : 3 x 6 - 8 reps (how do I do these properly)
    4) DB Flyes: 2 x 8 - 12 reps, should I drop these wont they give me better shape?



    Wednesday - Shoulders & Legs 2
    1)Lever leg extensions : 5 x 6 - 8 reps
    http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
    2)Lever lying leg curls: 5 x 6 - 8 reps http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html
    2)DB Shoulder press : 4 x 6 - 8 reps
    3)BB upright rows : 3 x 6 - 8 reps
    4)DB Lying rear delt row: 3 x 6 - 8
    5)BB Shrugs : 4 x 6 - 8 reps

    Thursday - Rest


    Friday - Bi’s & Tri's
    1) Skull crushers: 3 x 6 - 8 reps
    2) Tricep dips : 3 x ?? Reps (what rep range is something like 25 too much)?
    3) Overhead dumbbell extension: 3 x 10 reps
    4) Ez Curls seat / Standing BB curl : 3 x 6 - 8 reps
    5) Alternate Hammer DB curls: 3 x 6 - 8 reps
    6) Close grip pull ups: 3 x 6 - 8 reps (or as many as I can)
    #7
    danchubbz
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    RE: New Routine : HELP 2007/06/24 18:07:37 (permalink)
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    Don't do arms in one day split them with large muscle groups:

    - Legs on it's own
    - add bi's with chest
    - add tri's with shoulders
    #8
    john_cappa
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    RE: New Routine : HELP 2007/06/25 12:19:40 (permalink)
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    ORIGINAL: lethal_2005

    re-edited with ur suggestions taken on board, just a few more things left to clear up:
    thanks guys


    Monday - Back & Calves
    1)Lat pull down: 4 x 6 - 8 reps (building up until I can do chins)
    2)Cable rows : 4 x 6 - 8 reps
    3)Hyper Extensions : 4 x 6 - 8 reps
    4)Standing calf raises (smith machine) : 4 x 20 - 30 reps


    Tuesday - Chest

    1)Flat bench : 4 x 6 - 8 reps
    2)DB Incline press : 4 x 6 - 8 reps

    3) Chest dips : 3 x 6 - 8 reps (how do I do these properly) http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

    4) DB Flyes: 2 x 8 - 12 reps, should I drop these wont they give me better shape? flys will isolate the chest, many ppl swear by them, i find cable cross overs better but thats just preference. You could drop these as you already have 3 chest movements and your chest will be tired. again simply down to preference



    Wednesday - Shoulders & Legs 2
    1)Lever leg extensions : 5 x 6 - 8 reps
    http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
    2)Lever lying leg curls: 5 x 6 - 8 reps http://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurl.html
    2)DB Shoulder press : 4 x 6 - 8 reps
    3)BB upright rows : 3 x 6 - 8 reps
    4)DB Lying rear delt row: 3 x 6 - 8
    5)BB Shrugs : 4 x 6 - 8 reps

    Thursday - Rest


    Friday - Bi’s & Tri's
    1) Skull crushers: 3 x 6 - 8 reps

    2) Tricep dips : 3 x ?? Reps (what rep range is something like 25 too much)? i think 8-10 reps, if you can achieve this add weight using a belf or else a dumbell

    3) Overhead dumbbell extension: 3 x 10 reps
    4) Ez Curls seat / Standing BB curl : 3 x 6 - 8 reps
    5) Alternate Hammer DB curls: 3 x 6 - 8 reps
    6) Close grip pull ups: 3 x 6 - 8 reps (or as many as I can) same as dips add weight when you are gettiny 10 + reps



    on arm day i would do the close grip pull ups before you do any of the EZ curls or hammer curls
    Also add maybe leg-press to your leg day if you cant squat
    post edited by john_cappa - 2007/06/25 12:24:43
    #9
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