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Routine help

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QBs Finest
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2005/07/28 22:09:35 (permalink)
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Routine help

Can someone criticize my current routine.

Monday
CHEST/TRIS

Weighted Dips 4x Failure with 20Kg
Bench Press 4 x 6
Incline Press 4 x 6
Flyes 4 x 6

CG bench 3 x 6
Skullcrushers 3 x 6

Tuesday
BACK/ BIS

Weighted wide grip chins 4x failure with 10Kg
Deadlifts 4 x 6
Bentover Rows 4 x 6
Shrugs 3 x 6

BB Curls 3 x 6
Hammer Curls 3 x 6

Wednesday
off

Thursday
SHOULDERS/ ABS

Military press 4 x 6
Seated shoulder press 3 x 6
Lateral Raises 3 x 6

Hanging leg raises 3 x failure
Weighted full sits 3 x 8 with 10 Kg
Weighted half sits 3 x 8 with 10 Kg

Friday
LEGS

Squats 4 x 6
SLDL's 4 x 6
Calf raises. 3 x 6
post edited by QBs Finest - 2005/07/28 22:10:38
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    Scottish
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    RE: Routine help 2005/07/28 23:04:15 (permalink)
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    ORIGINAL: QBs Finest

    Can someone criticize my current routine.

    Monday
    CHEST/TRIS

    Weighted Dips 4x Failure with 20Kg
    Bench Press 4 x 6
    Incline Press 4 x 6
    Flyes 4 x 6

    do you really need this much for the chest? how about upping the volume instead?

    CG bench 3 x 6
    Skullcrushers 3 x 6

    not too bad here, triceps are very strong muscles so go as heavy as poss.

    Tuesday
    BACK/ BIS

    Weighted wide grip chins 4x failure with 10Kg
    Deadlifts 4 x 6
    Bentover Rows 4 x 6
    Shrugs 3 x 6

    BB Curls 3 x 6
    Hammer Curls 3 x 6

    Wednesday
    off

    Thursday
    SHOULDERS/ ABS

    Military press 4 x 6
    Seated shoulder press 3 x 6
    Lateral Raises 3 x 6

    two pressing movements? military press should suffice here

    Hanging leg raises 3 x failure
    Weighted full sits 3 x 8 with 10 Kg
    Weighted half sits 3 x 8 with 10 Kg

    half sits? stick with the full whack

    Friday
    LEGS

    Squats 4 x 6
    SLDL's 4 x 6
    Calf raises. 3 x 6

    solid here


    #2
    big49ersfan
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    RE: Routine help 2005/07/28 23:54:39 (permalink)
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    deads b4 chins IMO
    #3
    QBs Finest
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    RE: Routine help 2005/07/29 01:37:07 (permalink)
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    Cheers for the analysis. How about Now....

    Monday
    CHEST/TRIS

    Weighted Dips 4x Failure with 20Kg
    Bench Press 4 x 6
    Flyes 4 x 6

    CG bench 3 x 6
    Skullcrushers 3 x 6

    Wednesday
    BACK/ BIS

    Deadlifts 4 x 6
    Weighted wide grip chins 4x failure with 10Kg
    Bentover Rows 4 x 6
    Shrugs 3 x 6

    BB Curls 3 x 6
    Hammer Curls 3 x 6


    Friday
    SHOULDERS/LEGS

    Military press 4 x 6

    Squats 4 x 6
    SLDL's 4 x 6
    Calf raises. 3 x 6


    Which would be a better day setout: Mon/Tues/Thurs OR Mon/Wed/Fri?

    And what does IMO mean ?
    post edited by QBs Finest - 2005/07/29 01:39:00
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    trickassmark
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    RE: Routine help 2005/07/29 08:59:56 (permalink)
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    I would say Mon/Tues/Thurs. so that u have as much time as possible after shoulders before chest...

    Also, 2 exercises for tri's/bi's is a lot. Maybe do just one for each and make it 3x8. Also I would add some calves in with chest so that u do them twice a week.

    I personally like to do my chins before deads... I guess it's preference.

    Other than that looks great.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #5
    QBs Finest
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    RE: Routine help 2005/07/29 13:36:22 (permalink)
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    ORIGINAL: trickassmark

    I would say Mon/Tues/Thurs. so that u have as much time as possible after shoulders before chest...

    Also, 2 exercises for tri's/bi's is a lot. Maybe do just one for each and make it 3x8. Also I would add some calves in with chest so that u do them twice a week.

    I personally like to do my chins before deads... I guess it's preference.

    Other than that looks great.


    So for the tri's, which one shall i do ? the skullcrushers, or CG ?
    #6
    Gunit
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    RE: Routine help 2005/07/29 13:46:47 (permalink)
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    It depends on who you talk too. I prefer two exercises for triceps but equally some people will say you only need one.
    As long as you can do the exercises to the levels you want, with good form and you arent hindering your recovery then by all means do two imo
    But the majority agree skulls and cg bench are the most effective tricep exercises so you dont need to look at any others really
    post edited by Gunit - 2005/07/29 13:49:06

    "Beer is proof that God loves us and wants us to be happy."
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    #7
    QBs Finest
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    RE: Routine help 2005/07/29 16:22:58 (permalink)
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    kool. Cheers guys. I think I'll keep both the tri exercises in then.

    Here's the update;

    Monday
    CHEST/TRIS

    Weighted Dips 4x Failure with 20Kg
    Bench Press 4 x 6
    Flyes 4 x 6

    CG bench 3 x 6
    Skullcrushers 3 x 6

    Tuesday
    BACK/ BIS

    Deadlifts 4 x 6
    Weighted wide grip chins 4x failure with 10Kg
    Bentover Rows 4 x 6
    Shrugs 3 x 6

    BB Curls 3 x 6

    Thursday
    SHOULDERS/LEGS

    Military press 4 x 6

    Squats 4 x 6
    SLDL's 4 x 6
    Calf raises. 3 x 6

    Do you think I should up the BB curls to 3x8 ?
    #8
    Gunit
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    RE: Routine help 2005/07/29 16:53:39 (permalink)
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    if you really want to up the bb curls, i do 4x6 and it does the job nicely!
    I would consider slotting in incline dbell press as well sometimes maybe instead of the flat bench, but will leave that to you mate

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #9
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