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New routine starting after crimbo! What do u think

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ivan
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2003/12/23 15:24:11 (permalink)

New routine starting after crimbo! What do u think

I'm ditching my old routine and starting this new routine, what do you think of it, i'm not doing Squats because i've tried loads of times and I just can't do them, and I haven't got anyone to show me.

I'm 24, 11 stone stone, 5ft 9. I want to put on a stone of solid muscle and get upto 12 stones.

Monday: Legs/Delts.
5 min warm up strecthing
Leg Extensions 3x10
Leg Curls 3x10
Calf Raises 3X10
Military Presses 3x8
Lateral Raises 3x8.

Tuesday: Cardio and sit ups day. Do sit ups and a 20 minute run, hilly course.

Wednesday: Back/Bis.
5 min warm up strecthing
Bent over one Arm Rows 3x8
Barbell Bent over Rows 3x8
Barbell Shrugs 3x8
Barbell Curls 3x8
Hammer Curls 3x8

Thursday: Cardio and sit ups day. Same as Tuesday.

Friday: Chest/Tris
5 min warm up strecthing
Flat Barbell Bench Press 3x8
Inclined Dumbbell bench Press 3x8
Flat Flies 3x8
Close Grip bench Press 3x8
Skullcrushers 3x8.

Sat and Sun Days Off!
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    Cashman
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    RE: New routine starting after crimbo! What do u think 2003/12/23 16:50:45 (permalink)
    To see how any exercises are done correctly click here –
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=33049

    Learn to squat bro. The link will show how it's done. Start light until you get the form right. If you use a gym get a supervisor to show you.

    Chest day do dips and drop one of the bench presses (not close grip). Personally I'd do close grip bench OR skullcrushers otherwise you risk overtraining.

    Deadlift on Back day and also do chins instead of one of the rowing exercises.

    Hope that helps.
    #2
    scruffy
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    RE: New routine starting after crimbo! What do u think 2003/12/23 22:45:02 (permalink)
    change wednesday and friday around for better recovery
    #3
    ivan
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    RE: New routine starting after crimbo! What do u think 2003/12/24 11:44:45 (permalink)
    I workout at home, so I can't do pull ups or dips
    #4
    TOMMY THE CAT
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    RE: New routine starting after crimbo! What do u think 2003/12/24 16:11:31 (permalink)
    Pull up bar from Argos not as good as in the gym dependends how tall you are though I'm a short arse so can use it ok!
    T
    #5
    GTM
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    RE: New routine starting after crimbo! What do u think 2003/12/29 12:21:23 (permalink)
    quote:
    Originally posted by ivan

    I workout at home, so I can't do pull ups or dips



    If your kitchen has a worktop that is L shaped or has a corner somewhere.. you can do dips in the corner on the work tops..If you don't mind your mother/girlfriend/wife thinking you're strange that is.

    GTM
    #6
    PikeKing
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    RE: New routine starting after crimbo! What do u think 2003/12/29 16:00:02 (permalink)

    If you're training at home squating wont be that productive for you as you wont be able to use enough weight.

    Have a go at lunges, they are not as good as squats but they are a great back up. You can still do all the deadlift variants, plus you could try barbell hacksquats.

    Look at these articles for some good alternative leg exercises, I dont have access to a squat rack so I use most of these at some time or another.

    http://t-mag.com/html/70pain.html
    http://t-mag.com/html/71pain.html
    #7
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