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advice on routine

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waltz
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2007/06/16 17:04:55 (permalink)
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advice on routine

train 3 days a week

monday chest tri
flat dumbbell press 4 sets
incline barbell press 4 sets
pec deck 4 sets
tri
dips 4 sets
tri pulldowns 4 sets
scullcruser 4 sets

tuesday back bies
t bar rows 4 sets
wide arm pull ups 4 sets
bend over rows suported on a bench 4 sets
stand up dumbbell curls 4 sets
sit down hammers 4 sets
cables 4 sets

thursday shoulders legs
dumbbell press 5 sets
shrugs with barbell 3 sets
shrugs with dumbbell 3 sets
legs press 4 sets
calfs 4 sets
lying leg curls 4 sets

any advice welcome
#1

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    OoOGazOoO
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    RE: advice on routine 2007/06/16 17:11:40 (permalink)
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    Lose the pec deck on chest day and have chest dips there instead.

    Would like to see some deadlifts on back day if you can do them.

    Drop the sets for shrugs and get some standing military press in there.

    As for leg day, get some squats in there too.

    What are the reps for the above? ? ?
    #2
    waltz
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    RE: advice on routine 2007/06/18 01:15:10 (permalink)
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    cheers for your comments the reps are at least 6 on my own! with the next few forced!
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    britlifter
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    RE: advice on routine 2007/06/18 08:16:48 (permalink)
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    very unbalanced

    you have 3 exercises for chest which is fine but then the same volume for triceps, a much smaller muscle which has allready been hit hard while training chest

    likewise with biceps 3 exercises for back, but then the same volume for biceps which again have been hit hard training back

    small muscles like bi's and tri's do not need more work then chest and back

    on the subject of volume with the above in mind why do quads only get 4 sets?

    also forced reps and beyond failure methods should be used sparingly especialy at the volume your using 4x4 = 12 sets per bodypart. In fact many do well not even training to failure but stoppin 1 rep shy.

    Id simply stick to the basic movements get stronger on these and just do a few 2-4 sets of isolations after your compound work
    #4
    waltz
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    RE: advice on routine 2007/06/18 14:48:08 (permalink)
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    cheers for the comments, so shall i just drop to just 2 sets for tries and bies, would u be kind enough to help me design a new rotien!!
    #5
    britlifter
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    RE: advice on routine 2007/06/18 15:26:20 (permalink)
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    ok keeping in line with the way you'd like to split up your bodyparts

    Back/Bis

    Any Row
    Chins or Pulldows
    Deadlifts
    Bicep Curl superset with calves (optional)

    Chest/Tris

    Bench
    Inc Bench
    Chest Dips
    Triceps Isolation

    Legs/Delts

    Squat or Leg press
    SLDL or Ham Curl
    Military Press
    Calf Work superset with Side Lateral raise (optional)


    For the above perform 2-4 work sets per exercise depending on your work capacity and experiance, start low volume and work up if you like.

    Perform anywhere from 5-12 reps. 5 if your desire is to train with heavy weight to improve stength, anything up to 12 to stimulate more hypertrophey, or indeed go thru cycles of different weight/rep ranges. For deadlifts Id keep reps at 5 dont go too high on these keep them heavy and controled.
    post edited by britlifter - 2007/06/18 15:29:45
    #6
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