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Please Comment on this Mass Routine.

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Skrewdriver
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2004/03/24 10:50:52 (permalink)
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Please Comment on this Mass Routine.

I recently devised a full body workout which I intended to do cyclying the intensity (http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=75854) - however, having now completed both days I have found that the workouts are taking me too long to complete (around an hour and a half).

So, I have decided to split the routine into three. I'll perform this whenever I'm recovered -- I envisage completing all three parts in around eight days.

Just wanted to run it by you to see what you think/how it can maybe be improved. Cheers for any help.



#1
Front Squats (7 reps)
Overhead Press (6 reps)

*Calf Raise (2 x 8)
*Weighted Situps (2 x 8)



#2
3/4 Deadlift (4 reps)
Bench Press (6 reps)

*Bicep Curls (2 x 8)



#3
OH Squat (6 reps)
Bent Barbell Rows (7 reps)

*Wide Grip Chins (3 x 5)
*JM Press or Close Grip Bench



*Intensity not cycled.





Sets and intensity cycled as below:

week#0   establish RM 
week#1 5 sets @ 80%
week#2 4 sets @ 85%
week#3 3 sets @ 90%
week#4 New RM
week#5 de-load+recover=======================end of cycle#1
week#6 5 sets @ 80%
week#7 4 sets @ 80%
week#8 3 sets @ 80%
week#9 New RM
week#10 de-load+recover=======================end of cycle#2
week#11 5 sets @ 80% (as opposed to 80%)
week#12 4 sets @ 80% (as opposed to 85%)
week#13 3 sets @ 80% ( as opposed to 90%)
week#14 New RM
week#15 de-load+recover=======================end of cycle#3




#1

3 Replies Related Threads

    help2001
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    RE: Please Comment on this Mass Routine. 2004/03/25 11:23:58 (permalink)
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    looks good to me

    personally i would get rid of calve raises and add in cleans

    More food for thought, why dont you cycle the movements?
    For example,
    for 4 weeks do 3/4 deadlifts, then the next cycle do normal dedadlifts, then next cycle do clean and jerk etc

    that way you have endless variety
    #2
    Skrewdriver
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    RE: Please Comment on this Mass Routine. 2004/03/25 15:55:35 (permalink)
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    Thanks for your comments Help2001 - much appreciated.

    If I cycled the movements wouldnt it be harder to track progress?

    Clean and Jerks unfortunatley for me are not an option, for where I workout I am unable to drop the weight to the floor.

    Cheers.

    #3
    AUTIGER
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    RE: Please Comment on this Mass Routine. 2004/03/26 16:48:44 (permalink)
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    quote:
    Originally posted by Skrewdriver



    Clean and Jerks unfortunatley for me are not an option, for where I workout I am unable to drop the weight to the floor.





    that sucks. ask the gym manager or whoever is in charge if you can bring some padding for when your doing the cleans and jerks. you can find rubber or some sort of padding in many places. or if your just at home then that sucks.
    #4
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