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Wednesday Routine

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Dundee_Stokie
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2006/07/12 17:36:13 (permalink)
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Wednesday Routine

Hey fellow trainers,

Heres my routine for a Wednesday:

Chest / Shoulders / Triceps

Flat Benchpress 3 sets 8 reps
Smith Incline Press 3 sets 8 reps
Smith Shoulderpress 3 sets 6-8 reps
DB Shoulderpress 3 sets 6-8 reps
DB lateral raises
Narrowgrip benchpress 2 sets 8 reps
Dips 3 sets 6 reps
Skullcrushers 3 sets 6-8 reps

Other Days are:
Mon = Back / Biceps / Forearms
Fri = Legs

Are these pretty steady execrises for the body types I'm training ? also I do this in the order above.
#1

6 Replies Related Threads

    GRIFF 1980
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    RE: Wednesday Routine 2006/07/12 18:07:12 (permalink)
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    Hi mate

    Welcome to the forum.

    I'd cut it down a little, quite a lot of volume there at the moment.

    Would go for:

    Flat Benchpress
    DB Shoulderpress / Military Press
    Dips
    Skullcrushers

    Also would do the following split:

    Day 1: Back/Biceps
    Day 2: Chest/Triceps
    Day 3: Legs

    If you are doing deadlifts on the back day this would just give your legs a bit more rest ni between workouts


    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #2
    wiffers
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    RE: Wednesday Routine 2006/07/12 20:04:16 (permalink)
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    Agree with Griff, you're doing far too much as it is mate, could cut lots out and benefit more

    His routine seems perfect

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #3
    Dundee_Stokie
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    RE: Wednesday Routine 2006/07/13 12:27:58 (permalink)
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    Okay, so if I follow Griff's routine, where do I fit in shoulders ?

    I did this routine last night and was finished in 20 mins - Is this normal ?

    "And sometimes you close your eyes
    and see the place where you used to live
    When you were young....."
    #4
    cliff_vtr
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    RE: Wednesday Routine 2006/07/13 13:19:45 (permalink)
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    miltary press covers shoulders more than adequately

    If you did this in 20mins then you are not performing the lifts correctly. Do 2-3 warmup sets and 2-5 work sets (depending on rep range) on each. Lift as heavy as you can go with perfect form on the work sets and rest 2-3mins between sets. This routine will take around an hour IMO, maybe 45mins if you are feeling very energetic.


    Flat Benchpress
    DB Shoulderpress / Military Press
    Dips
    Skullcrushers

    Paul
    #5
    Dundee_Stokie
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    RE: Wednesday Routine 2006/07/13 13:30:04 (permalink)
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    I may not be doing any of them correct come to think of it !!

    I attempted skullcrushers last night for the first time ever, used an EZ bar and I was a wee bit wobbly to say the least, how far apart should the grip be ? I was doing them holding the bar straight up and lowering toward my nose and back - yes ??

    "And sometimes you close your eyes
    and see the place where you used to live
    When you were young....."
    #6
    GRIFF 1980
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    RE: Wednesday Routine 2006/07/13 17:10:53 (permalink)
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    http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

    Check out above link mate on Skullcrushers.

    As Paul says, Military Press will hit the shoulder adequately, that routine would take me 45-60mins.



    "Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"


    #7
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