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New Schedule? What do you guys reckon?

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no1youknowz
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2006/07/09 17:52:51 (permalink)

New Schedule? What do you guys reckon?

Heres my schedule.

2 day On, 1 day of Split

All Exercises - 4 Set 6-8 Reps

Day 1 - Chest / Triceps / Abs
5 Min warm-up

Barbell Skull Crusher / Works Triceps, Delts, Chest, Lats
Bent-Arm Barbell Pullover / Works Chest, Triceps, Shoulders, Lats
Dumbell Fly / Works Chest, Delts, Triceps
Barbell Bench Press - Medium Grip / Works Chest, Delts, Triceps
Crunches / Works Abs (Rectus)

Day 2 - Back / Biceps
5 Min warm-up
Barbell or Dumbell Deadlifts / Works Back, Butt, Thighs
Dumbell Pull Over / Works Lats. Triceps, Rear Delts, Chest
Standing Upright Barbell Row / Works Delts, Biceps, Traps
Drag Curl (Barbell) or Hammer Curls (Dumbell) / Works Biceps, Forearms
Reverse Barbell Curl / Works Forearms, Biceps

Day 3
REST

Day 4 - Delts / Traps / Abs
5 Min warm-up
Seated Barbell Military Press / Works Delts, Triceps
Barbell or Dumbell Shrugs / Works Traps
One Arm Row or Bent Over Row / Works Rear Delts, Traps
Lying Rear Delt Raise / Works Delts, Rear Delts
Ab Curl or V Sit/ Works Abs (Rectus, Obliques and Transverse)

Day 5 - Legs / Calves
5 Min warm-up
Barbell Full Squat / Works Calves, Thighs, Butt
Standing Barbell Calf Raise / Works Calves

Day 6
REST

---------------------

Could use some suggestions for a few more exercises for Day 5. I have free-weights and a bench only.
post edited by no1youknowz - 2006/07/11 20:27:03
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    no1youknowz
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:27:59 (permalink)
    Bump. Changed title and Main text.
    #2
    Mikeg660
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:41:18 (permalink)
    what does bump mean?

    The only easy day was yesterday.
    Height - 5'6
    Weight - 13st
    #3
    wiffers
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:43:51 (permalink)
    All wrong IMO:

    Take chest/triceps/abs, for exmaple:

    Barbell Skull Crusher / Works Triceps, Delts, Chest, Lats
    Bent-Arm Barbell Pullover / Works Chest, Triceps, Shoulders, Lats
    Dumbell Fly / Works Chest, Delts, Triceps
    Barbell Bench Press - Medium Grip / Works Chest, Delts, Triceps
    Crunches / Works Abs (Rectus)


    should do chest first, so not skulls till end. Put bench first.
    Would do less exercises and mor compounds

    Why not

    Chest/Triceps/Abs
    bench
    weighted dips
    skulls
    weighted dips

    .. for example

    Same principals on other days

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    no1youknowz
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:44:28 (permalink)
    Bump just means bumped back up the list!
    #5
    wiffers
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:44:37 (permalink)

    ORIGINAL: Mikeg660

    what does bump mean?


    when you reply to a thread (usually your own), with nothing to say, just want to bring it to the top of the forum to try and get replies

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #6
    no1youknowz
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:48:00 (permalink)
    ORIGINAL: wiffers

    Why not

    Chest/Triceps/Abs
    bench
    weighted dips
    skulls
    weighted dips


    Cant do dips, as I dont have access to a gym.

    Edit: If you mean compounds as in working different muscles. Did you miss the Works bit?

    i.e Barbell Bench Press - Medium Grip / Works Chest, Delts, Triceps

    Also note the....

    All I have are free weights and a bench.
    post edited by no1youknowz - 2006/07/11 20:52:36
    #7
    wiffers
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    RE: New Schedule? What do you guys reckon? 2006/07/11 20:54:51 (permalink)
    Less of these

    Lying Rear Delt Raise / Works Delts, Rear Delts
    Drag Curl (Barbell) or Hammer Curls (Dumbell) / Works Biceps, Forearms
    Reverse Barbell Curl / Works Forearms, Biceps
    Barbell or Dumbell Shrugs / Works Traps

    (focussing on one muscle)

    But just re read, and actually not that bad, I stand corrected. Would def change exercise order though and do slightly less

    More that concentrate on lots of muscles. Just got a bench hey, right:

    Chest / Triceps / Abs
    bench
    inc or dec bench (alternate)
    skulls
    weighted crunches

    Back/Biceps
    deads
    1 arm row
    curls

    Day 4 - Delts / Traps / Abs
    military press
    shrugs
    leg raises

    Day 5 - Legs / Calves
    squats
    calf raises
    sldl

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #8
    Mikeg660
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    RE: New Schedule? What do you guys reckon? 2006/07/11 21:16:35 (permalink)
    no1, you can do dips on the end of you stairs.

    The only easy day was yesterday.
    Height - 5'6
    Weight - 13st
    #9
    no1youknowz
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    RE: New Schedule? What do you guys reckon? 2006/07/11 21:27:18 (permalink)

    ORIGINAL: Mikeg660

    no1, you can do dips on the end of you stairs.


    Thanks, but im saving up to get a piece of equipment that allows you to do chins and dips. Will incorporate them into my routine when I am able to get it.
    #10
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