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Routine...

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benchpress999
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2011/04/06 15:16:01 (permalink)
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Routine...

Hey Gents,
 
How does this routine generally look? Suggestions welcome. Restricted to bench, barbell, dumbbells and ez-bar. Training natural. Taking Hurricaine XS and bio forge test booster as supps. Trying to increase muscle mass and gain some weight in the process.
  sets x reps
Mon - Chest and triceps  
Bench presses  4 x 10
Standing triceps extension  4 x 6
Dumbbell Press  4 x 6
Weighted Dips  4 x 15
Tue - Back and traps  
Dumbbell Shrugs  4 x 8
Barbell Deadlift 4 x 10
Barbell shrugs 4 x 8
Bent over row  4 x 8
Thur - Quads and calves  
Barbell Full Squat 4 x 10  
1 leg Calve raises 4 x 10
Dumbbell  squat  4 x 10
Rocking calve raises 4 x 10
Fri- Shoulders and biceps  
Standing barbell military  4 x 15
EZ – Bar curls  4 x 6
Power partials  4 x 15
Dumbbell curls  4 x 6  

I do high reps/low weigh on a few shoulder exercises due to shoulder issues. I've been following the above routine for 3 months now with some gains. Had some positive, ecouraging comments from friends and family. But over the last 3 weeks I've stopped gaining weight, infact I actually lost a little!!! I NEVER miss a training day and once I've completed sets on an exercise I'll drop the weight and bang out further reps until failure a lower weight as I've read that it's good to mix up routines and shock your muscles.
 
Thanks for any advice it's much appreciated.
post edited by benchpress999 - 2011/04/06 15:18:53
#1

7 Replies Related Threads

    naththebeast
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    Re:Routine... 2011/04/06 16:45:19 (permalink)
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    looks ok, a couple of things though, id only bother with one shrugging exercise for back day and if possible invest in a pull-up bar and have these on back day too.
    Also with legs id add in some stiff legged deads or romanian deadlifts for some hamstring work



    #2
    CitizenKane
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    Re:Routine... 2011/04/06 16:51:23 (permalink)
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    Looks alright but I would take nath's suggestions above.
     
    Also for me personally I definitely wouldn't have a separate shoulders day if you have shoulder problems. Training pressing movements twice a week and pulling only once will create an imbalance and will do your rotator cuffs no favours, in fact this may well be why you have shoulder issues in the first place.
     
    And notwithstanding all of that, it just seems like an inefficient use of your time, on Friday you're just going into the gym to do nothing but overhead pressing followed by some curls, both movements could be incorporated to greater effect by either grouping shoulders with chest/triceps and biceps with back, or doing an upper/lower split of some sort if you feel you want to have overhead pressing as your primary movement on one of the days.

    "Be adequate"
     
    #3
    CitizenKane
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    Re:Routine... 2011/04/06 16:53:22 (permalink)
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    CamHall1992

    Hey man,
    It looks good to me!
    If you need any advice for bodybuilding or fancie investing in a scientifically proven muscle building programme, head over and check out my site www.cjmusce.co.uk


     


    "Be adequate"
     
    #4
    benchpress999
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    Re:Routine... 2011/04/06 17:55:44 (permalink)
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    Cheers guys for the pointers! Hugely appreciated and taken onboard. Thought my routine might require some tweaking! :)
    #5
    Dronus
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    Re:Routine... 2011/04/06 18:04:28 (permalink)
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    CK...i laughed so damn hard when i saw that cat!
    #6
    benchpress999
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    Re:Routine... 2011/04/07 10:37:01 (permalink)
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    Hey Citizen and Nath,
     
    Gave some thought to your advice last night - do you think that taking onboard your advice I should change my routine from a 4 day split to a 3 day split detailed below? Do you think this will be just as effective as the 4 day split in attaining my increased muscle mass goals?
     
    Mon - Chest, shoulders and triceps  
    Bench presses  4 x 10
    Standing triceps extension  4 x 6
    Power partials  4 x 15
    Dumbbell Press  4 x 6
    Weighted Dips  4 x 15
    Standing barbell military  4 x 15 
    Wed - Quads and calves  
    Barbell Full Squat 4 x 10  
    1 leg Calve raises 4 x 10
    Dumbbell  squat  4 x 10
    Romanian Deadlifts 4 x 10 (EXERCISE ADDED)
    Rocking calve raises 4 x 10
    Fri - Back, biceps and traps  
    Dumbbell Shrugs  4 x 8 (DROP THIS EXERCISE - REPLACE WITH?)
    Barbell Deadlift 4 x 10
    EZ – Bar curls  4 x 6
    Barbell shrugs 4 x 8
    Bent over row  4 x 8
    Dumbbell curls  4 x 6  
    Citizen - I reckon that's a great idea RE hitting my shoulders once a week rather than twice. Hopefully will minimize the mither I get from my left shoulder. I do rototar cuff / shoulder strengthening exercises daily which does help... theraband etc.
     
    Thanks guys - really appreciate your help.
     
    Matt
    post edited by benchpress999 - 2011/04/07 10:38:25
    #7
    naththebeast
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    Re:Routine... 2011/04/07 11:43:44 (permalink)
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    yeah that looks a lot better to me, only thing id say though is have more compound movements first and smaller moves last (unless using pre-exhaust or whatever)
    For example on back day you dont really want to have a bicep curl variation as the 2nd exercise



    #8
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